Health tip – how to fix lower back pain

You know the feeling; after 10 hours behind the bar and 1 hour of closedown and cleaning your back is TIRED! Sometimes you even feel stiff and sore when you wake up the next day. 

Here is how you can prevent lower back pain and feel better behind the bar with a 10 min. stretch and strength routine.


The lower back and the hamstrings are put under a lot of stress during a shift behind the bar. Often you stand just slightly bend forwards leaning against the speedrail to reach the bartop. This creates a huge tension on the muscles especially in the lower back + the hamstrings.

Also the same areas of the body has to deal with movements such as twisting, bending and loads from lifting external weights. Needless to say you back is constantly working, BUT only in certain ways, it´s a lot of the same constant movements.

You need to strengthen your lower back + hamstrings and also make it more flexible/mobile to prepare it for any movement and position it might be put through. Further more improving your back in these ways can also help you improve you posture, get more upright, relax in the shoulders and therefor avoid shoulder problems, fix neck problems and headeche.

Do these movements everyday for optimal results, but if nothing else as often as you work (if you work 4-5 days a week, do the routine 4-5 days):

      Jefferson curls
 *Click picture to go to video

*You don´t need weight

*Do the movement slow and controlled

 

 

 

 

                                                                          Cobra pose
* Lie on your front, face down

*Place your hands under you shoulders and press

*Keep you hips in the floor so only the upperbody lift

*Do 3 x 10 repetitions


Lying side twist
 
*Click picture to go to video

* Lie on you back

* Stretch one leg up in the air

*Lower the leg down crossing the other legs, which is still on                                                                          the floor – hold for 2 sec.

                     Hip raises

* Lie on your back with bend legs

* Press up your hip flexing your hamstrings/butt

*Do 3 x 10 repetitions
                                                                       

                                                                              Lying leg raises

* Lie on you back with straight legs

* Raise your feet to 90 degrees

*Lower them slowly

*Do 3 x 10 repetitions

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