I'm dealing with a sore lower back today, after I slipped and fell. I'm moving carefully and resting to let my back heal, but I still feel well overall and thought I could still do an upper body lifting workout today if I chose the exercises carefully. I was inspired by all of the workouts here that I've done over the years, but I wrote up my own workout specific to my current needs. I thought I'd share for anyone who may be interested, knowing that low back pain is pretty common.
The exercises avoid a bending over position, and are grouped to minimize getting up and down from the ground. They're also in three levels--Level 1 is standing or sitting. Level 2 is lying flat on the ground, if getting down to that position is not a problem. Level 3 is kneeling on hands and knees (with a neutral spine). Skip Levels 2 and 3 if those positions hurt.
Low-Impact Upper Body Workout for Lower Back Protection
Warm-up:
Lateral swings
Ventral swings
Big arm circles
Small arm circles
Shoulder press and pull
Antagonistic curls
External shoulder rotations
Rhomboid squeezes
Workout (ABC, ABC format):
Level 1: Standing (or sitting for Group 2)
Group 1
Ventral raises
Bicep curls
Dumbbell jerks
Group 2
Lateral raises
Arnold presses
Overhead tricep extensions
Level 2: Lying flat on back, on the floor or a bench
Group 3
Dumbbell pullovers
Chest presses
Skull crushers
Level 3: Kneeling on hands and knees)
Group 4
Single arm narrow row (switch sides on second round)
Single arm reverse fly (switch sides on second round)
Upper Body workout for Lower Back Protection
I'm dealing with a sore lower back today, after I slipped and fell. I'm moving carefully and resting to let my back heal, but I still feel well overall and thought I could still do an upper body lifting workout today if I chose the exercises carefully. I was inspired by all of the workouts here that I've done over the years, but I wrote up my own workout specific to my current needs. I thought I'd share for anyone who may be interested, knowing that low back pain is pretty common.
The exercises avoid a bending over position, and are grouped to minimize getting up and down from the ground. They're also in three levels--Level 1 is standing or sitting. Level 2 is lying flat on the ground, if getting down to that position is not a problem. Level 3 is kneeling on hands and knees (with a neutral spine). Skip Levels 2 and 3 if those positions hurt.
Low-Impact Upper Body Workout for Lower Back Protection
Warm-up:
Lateral swings
Ventral swings
Big arm circles
Small arm circles
Shoulder press and pull
Antagonistic curls
External shoulder rotations
Rhomboid squeezes
Workout (ABC, ABC format):
Level 1: Standing (or sitting for Group 2)
Group 1
Ventral raises
Bicep curls
Dumbbell jerks
Group 2
Lateral raises
Arnold presses
Overhead tricep extensions
Level 2: Lying flat on back, on the floor or a bench
Group 3
Dumbbell pullovers
Chest presses
Skull crushers
Level 3: Kneeling on hands and knees)
Group 4
Single arm narrow row (switch sides on second round)
Single arm reverse fly (switch sides on second round)
Reach, pull, reach (alternating, bodyweight)
Cool down and stretch:
Lateral swings and ventral swings
Crossbody arm pull
Overhead tricep stretch
Clasp hands behind back and lift arms
Wall chest stretch
I hope someone else finds this useful!