Parag Mhetre

Rehab with Kettlebells – Swing away low back pain first

January, 2018
The Master Responds

A kettlebell as a strength tool is versatile and can prove to be very beneficial for you. It not only improves your strength, endurance and flexibility, but it can also be used for rehabilitation. But before we get into the dynamics of lifting, let’s first understand our body, and whether it can take those lifts. I have listed below some important step-wise exercises which can be added to your routine to help fix the lower back pain.

The first and most common cause of all back pain can be your posture. If you constantly have a droopy posture, you may end up pulling a muscle or a ligament. Other injuries can include damage to the intervertebral discs, compression of nerve roots, and improper movement of the spinal joints.

Always train under a certified Kettlebell instructor, and by doing so you will allow your training to work for you.

5 steps to a Super Back (in the same sequence)

Bridge - This exercise activates your lower back and core muscles and is a closed kinetic chain movement. The personal trainer training you should know the importance of strengthening the core which is of prime importance for relieving lower back pain.

General workout plan:

Hold the bridge for 30 seconds, with a progression to two minutes. Your progression can be done by lifting your leg straight up and by ensuring your leg is perpendicular, i.e. at a 90-degree angle to the floor. Before you progress spend two weeks, consisting of six sessions, doing the bridge.


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