I have Scoliosis and I have never really had any issues with back pain until I started powerlifting. So as time went on I received adjustments from my chiropractor and massage therapy, but I needed to prevent the pain as much as possible. Adjustments and massage therapy are great, but those bills do add up so I had to look at other ways to help ease my pain.
First I invested in KT Tape and this stuff works wonders. I had my hubby put the tape in 2 strips along my spine and it helps out tremendously with my middle back pain. But I couldn’t stop there I had to get back to strengthening my back, doing my stretches, and paying close attention to my posture. Especially if I wanted to continue Powerlifting.
So first I’m going to share with you all the Strengthening exercises I do for my back. There are 3 exercises that I incorporate into my workouts that help me strengthen my back, Supermans, Hyperextensions, and Barbell Row with a Narrow Underhand Grip.
Begin by laying on your stomach with your arms and legs stretched out. Then lift your legs and arms off of the floor at the same time, then slowly lower back down. I usually repeat for 5 sets of 20 reps. What I love about this exercise is that it requires no equipment and you can do it anywhere.
If you don’t have a Hyperextensions machine you can use a squat rack. Begin by setting a barbell at the height needed to hold your legs down, maybe like 2 inches above the bench. Then place your legs under the the barbell and lay on the bench to where your hips are resting on the edge of the bench, then bend forward. Begin the movement by raising your upper body up and then slowly lower back down again. I usually do 3-5 sets of 10 for this exercise.
When doing a Barbell Row a Narrow Underhand Grip works for middle back and will help to strengthen your muscles and possibly ease the middle back pain. Begin by holding a weighted barbell with a narrow underhand grip, holding the barbell just at your knees. Bend over at an angle and bend your knees slightly, then bring the barbell up towards your abdomen. Make sure to keep your elbows in and focus on bringing the barbell back towards your hips. I usually do 3-5 sets of 10 for this exercise at 65-95 pounds.
Now there are other exercises you can to to help strengthen your back these are just some of the ones I like to add to my workouts.
Yoga is great for stretching and mobility, 3 poses I use help me with my middle back pain: Child Pose, Cow Pose and Cat Pose. Yoga has helped me open up my hips for other lifts and it also aids in stretching out my back and relieve my pain.
I usually hold each of these poses for a minute and repeat for 3-4 times. I also try to do these stretches at least 3 times a day. Before I lift, in the afternoon and in the evening before bed.
That’s how I deal with my middle back pain. As always consult a doctor before performing an exercise routine and especially if you have any kind of pain.
Your Resident Barbell Goddess,