Low Back

2 Exercises for your Low Back

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To keep our low backs happy and safe, it is important for us to learn how to stabilize them when we lift, push, and load them. Just as important though, is to learn how to move the lumbar spine in bending and extending, twisting and side-bending. Our lives are not lived in neutral spine, and in order to keep our spines prepared for our active lives, we need to train outside neutral as well.

These 2 exercises will help you discover how much you move (or don’t move) in your lumber spine, which motions are easier and which are harder, all while strengthening those deep core muscles that we need to keep the spine safe.

Does Your Low Back Move?

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To protect our low backs, it is important that we can generate a lot of power in our neutral spine position. But, unfortunately for us, life doesn’t always allow for us to move perfectly. That is why we need to train the low back’s capacity to move and to move while loaded.

When training this way, you are always walking the line. If you put too much load without building your body’s capacity up first, it will lead to injury. But, if we can train smart, and train our capacity and load together, then we become resilient. 🤩

Check out the 3 videos below to start moving your low back. They are in order of easiest (or lowest load) first and move to harder. Remember that when building capacity, the exercise may feel hard to do, but not due to weight like some other training you may have done. Stick with the exercise that feels challenging to do, before moving on to more load to keep your body safe.

If you are looking for full routines to help you get strong, check out the Koa Fit Online platform which includes 2 full-length routines for the low back + over 20 other videos to try. Click below to learn more.

Koa Fit Online