How to Workout Your Lower Back Injury (2019) | Lower Back Strengthening Exercises at Home

How to Workout Your Lower Back Injury (2019) | Lower Back Strengthening Exercises at Home


Hi everyone. It’s Dr. Walter Salubro
with Jason of Coach J Fitness Studio. And we’re back for video number three
in this three part series on how to strengthen your back, especially
after a back injury. So, it’s post back injury
recovery. Video number one, which I’ll just post in
the description below. We had an introduction to
talk about why it’s important, how to progress through it,
and much more information. So I’ll put the link below.
Number two, we did some rehab, certain rehab process to show how to do
some back strengthening rehab at home or at the gym using some low key equipment
like Swiss ball and your own body weight. And today in today’s
video video number three, we’re going to start
adding some more equipment, share some more core and
lower back workout using
dumbbells and other equipment. So stay tuned. I’m looking forward to
this. Thanks for coming again, Coach. Thank you Walter. Ok, Dr. Walter on a, these are
called the Lebert equalizer bars, a nice of piece of equipment that you
can add to your home gym or regular gym. It’s very versatile, very
economical to do multiple exercises. But because we’re talking about back
then we progressed over the last three videos. I thought to have
a Dr. Walter do pull ups. That’s one thing a lot of people
struggle with is doing a proper pull up. This is a great way to bridge the gap
between doing a regular pull up and having them start at the ground level of learning
how to pull his own body weigth. So, what I am going to have Dr.
Walter do, is just first bridge. So basically he’s going to take
his bum and lifted off the ground. He’s now on stabilizing through
his upper back and his heels. Now his hamstrings, glutes
and back is engaged. He’s then going to grab the handles of
the bar still in that bridge position. He’s going to chin and chest, not
dipping his chin down to his chest, but chin chest to the
ceiling and pull straight up. So if you’ve got you just pull
straight up and then back down and back up. Lat’s engaging. Okay. And back down biceps engaging. Traps engaging and again he doesn’t
want to shrug his shoulders. Spaces between places, between space,
between the shoulders and his ear lobes. That go, keeping his neck long so there’s
no screen on the net or on the back. And he’s gonna give me two more Right up. Again, this is a progression of
learning how to do proper pull ups. And back down. Alright, we’re here with exercise
number two. We have a dumbbell. A lot of people invest into
dumbbells, very again, inexpensive. And it’s Swiss ball, which you probably saw in video number
two that we use for progressing from the floor to the Swiss ball. Now the
Swiss ball to functional equipment, one being the dumbbells. So what I’m going to have Walter do
is he’s going to stand he’s going to stabilize through not only his
head, but through his core. His back leg is going to come
back, lengthening the lat muscle. We don’t want to make it
sure it’s a strong muscle. Second strongest part of the body is the
back legs being number one and then the surrounding muscles after that. So
we want to lengthen the lat muscle, keeping the back neutral spine,
he’s going to look forward to it, there’s no tilt in the neck. He’s going to grab the dumbbell
dumbbell starting slightly forward. We don’t want to have
the shoulders start down. We want to have it start Even
Steven with the other shoulder. Letting it through he is going to bring
his head back towards his hip bone in this row motion and then come
back down forward and back up. Again spaces between places,
space between his traps, shoulders and ear lobe so
he’s not shrugging or putting
any pressure on his neck and he’s pulling up and we
can just do straight reps. He’s going to me three
more. Again once again, you’re stretching into lat muscle and
supporting back muscles here. Rear delts, rhomboids. Good. And one more. Okay. Awesome. All right, so we’re back for a
number three using bands. And now we know versatile are
great versatile piece of equipment. We’ve gone from the floor to the
Swiss ball, Swiss ball to dumbbell. Now we’ve added the bands. They’re both interchangeable
depending on the exercise. One of the reasons we love the band work
is both on the eccentric and concentric movement there is resistance. So what I’m going to have Dr.
Walter do just face a wall. We anchored it into the rack here, you can anchor it to a tree if you’re
outdoor training or there’s anchors at your local fitness facility that you
can buy that anchors into a door. So he’s going to step back and right
away he could fee l that engagement. Arm are going to be straight and
notice he’s in relaxed motion here. So there was no nothing happening in
the back as he is in the set position. Spaces in between places,
space between shoulders, traps and ear lobes He is not
going to shrug his shoulders. He is just going to row and pull back
towards the back of the room and I’m going to have you row. Now notice it
engages, head goes forward, it relaxes. He pulls again. It
engages, he goes forward. You’re relaxing spaces between places.
Remember that in any row motion, you don’t want those shrugs going on. You don’t want any tension
around the neck area. Good. If you give me three more, let’s
look at the engagement of the back. Back working super strong here. Good. And one more. Chest staying nice and tall. Love the tall because we want to get one. We want to keep that back in neutral
spot. Awesome. So that was our third one. Again, we started on the
floor. So our floor exercises. We then progressed in video number
two to Swiss ball video number three. We’ve got now with dumbbell, equalizer
bars and resistance band training. And that’s a wrap. I want to thank coach J for his
contribution to this video series, a three part series. Look at the
links below. And just to recap, why is it important to
strengthen the back?. If backs when they’re under spinal
is not really rehabilitated properly, there’s always a chance for re-injury
in the future and the problem becomes chronic. So get good, proper,
correction and care of your spine, the back first and then get
cleared for exercises. Start easy. Then rest and body weight and then
eventually using your equipment. And of course if you’re always
looking for assistance, use a coach, a fitness coach J, a professional can
help guide you through these progressions. Making sure you’re doing the right. I can tell you just from his
assistance and watching my form, I felt that actual muscle being activated, I can feel the contraction and
working up a sweat at the same time. So these are really affected when
you’re facilitating a property with a professional. Thanks for watching
the series. Look out for more videos. My, pleasure. Peace out from Coach J. To learn more about how corrective
chiropractic care at Back To Health Chiropractic Center can help you
with your chronic pain problem, visit www,iBTHCC.com . Back To Health
Chiropractic Cetre is located at 20 Cranston park Avenue #6m, Vaughan,
Ontario Vaughan, Ontario, L6A 2W2.

3 thoughts on “How to Workout Your Lower Back Injury (2019) | Lower Back Strengthening Exercises at Home

  1. Great video on exercises to strengthen the lower back. I need to buy a swiss ball and a resistance band so I can do them at home. Taking time every day to strengthen my lower back and core will help me better manage or even prevent future back pain.

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