Ask The Trainer: Dealing with Back Pain

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Back pain is a common complaint, especially if you’re someone who sits all day in front of a computer, as many do. Just like knee pain, you want to first make sure that you don’t have something serious going on. If the answer is no, then trainer Doug Quinlivan at Ascent Fitness  says you need to start stretching.


“Knee pain and back pain are probably the two most common things that I hear.” Doug said both strengthening and stretching are crucial.  “Glutes and hamstrings are two of the big culprits in back pain.”


So, make it easy and start helping those tight muscles with a foam roller.  “I have seen so many back and knee issues resolved with stretching.” He also said if there’s a sore spot, stop and do little small rolls in that area, back and forth. “Basically where it hurts the most, that’s the angle that you need to be at.”


Then, use those muscles. Grab a mat and get down on the floor for a “superman” to target your lower back and glutes. Doug said, “Arch your back and you’re going to lift your chest and your arms at the same time.” You can even crank it up a notch with alternating arms and legs.


Then, flip over for a plank. Remember, core strength is crucial. “A lot of the lower back issues that people have are directly related to weakness,” Doug said. So help your back by working your abs.


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