To ease back pain To reduce low back pain, train mobility and strength Together Good

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Lower back is your Grand Central Station of your body. It carries the weight of your torso as well as arms, while also securing your glutes, hips and hamstrings. This allows you to lift things and travel around the globe.

However, it could also be a source of discomfort if everything isn’t functioning in a good order.

When we speak of the lower back it’s the muscles that surround the bottom that form the spinal column. However, like every other part parts of the body these muscles aren’t working independently. The process of strengthening your lower back is also about working those core muscles (front as well as back) and glutes hips and the hamstrings. But strength isn’t just the one part of the puzzle.

“Anything can affect how these muscles perform, like joints mobility or weakness or injury, can affect how efficiently the lower back muscles function, too,” Leada Malek, DPT, CSCS, previously stated to Well+Good.

This means that tight muscles around the leg, or the back or an inflexible spine or hips may contribute to lower back discomfort. To fight and stop it, you must strengthen and improve your mobility.

This HIIT exercise for lower backs by instructor Charlee Atkins, the founder of Le Sweat, does just what you’d expect. Atkins starts by introducing a mobility warm-up which includes exercises like knee circles that you do on your knees and hands–that Atkins claims she does prior to every exercise. She also includes an incline side plank that has an extension of the hip that is designed to “work the obliques as well as to increasing hip flexibility that will help you lower back feel much more supported throughout the exercises that we’re performing this moment,” Atkins says.

Three sets of two exercises, each of which is performed twice throughout after the warm-up. In all of it she incorporates mobility components along with exercises to strengthen muscles. For instance, leg lowers “build the hips’ flexibility and core strength” and doing a sumo squat and lean demands engaging the back muscles and moving the spine to keep shoulders aligned with the hips.

In just 16 minutes you’ll get in a vigorous exercise routine that can help prevent future pain. This is a win-win for everyone in our opinion.