The 30-Second Trick to a Strong Lower Back (and Getting Rid of Pain in No Time)

The lower back is the area where most pain and problems tend to occur, especially when you spend a lot of time sitting in an uncomfortable chair at the office, or if you don't have the right form when doing exercise, so it's important to include movements and exercises that help keep him strong and pain-free. There are lots of things you can do, like take a yoga class, get a sports massage, or buy an ergonomic chair that won't break your back every time you sit down, but there are also small much simpler stuff that can help you without interrupting your day.

Jeff Cavaliere, one of the world's most famous trainers (from Athlean-X, creators of the Baby Shark Challenge to Get the Abs of Your Life), showed off all sorts of mobility-focused exercises on his YouTube channel and allowing for a good workout without the risk of injury, and he recently shared a tip for the lower back, also known as the lumbar zone. This trick only takes a few seconds and, according to the trainer, can strengthen the area and get rid of the pain in no time.

In one of his recent videos, Cavaliere states that "if the hip isn't strong, or if the muscles around the hip, the glutes, aren't strong, then the lower back is trying to do all the work. , and that's a problem. So we want to make sure the lower back is strong and stable.” What does he recommend to do in this case? Cavaliere uses the reverse hyper-extension, which can be performed in just 30 seconds, and as many times as needed. This exercise for the lower body is performed by lying face down on the edge of a bench or bed, then extending the lower body to the space. He also adds that, to do the exercise, you have to start with your glutes, to build strength from the bottom up, which helps engage the part of your back that is often the most painful after a long day at the office. . “Squeeze the glutes first, into extension, and lift the rest using the lower back.”

According to the trainer, it's best to perform this exercise daily, preferably in the morning, and add another set in the evening to help combat the effects of sitting too long. “As you rack up those high-quality reps, I guarantee that if you're currently suffering from back pain due to muscle weakness, your issues will go away,” he says. If you have back pain, weakness, or your back isn't strong enough, you probably won't be able to train properly, increasing your risk of injury and preventing you from achieving the results you expect. . It is therefore better to be safe than sorry and add this very short exercise which has many advantages. You can even do this as part of your warm-up or cool-down when exercising. It won't add much time to your workouts, so you can try it anytime, anywhere.

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