Train this muscle twice a week to say good bye to lower back pain forever!

Lower back pain is the most common problem in today's era, whether it's people who are into heavy training or people who have mostly desk job type of work.
As per training perspective, when I switched towards full deep squats instead of half squats, I started excruciating pain even while performing non-exerting movements like sitting and standing.
Also, post deadlift lower back pain was an issue.
The pain was to such extent, that, I did not want to lift heavy to my full potential on these exercises.
I researched a lot regarding the root cause of this pain and found out that the sole muscle responsible for this pain is the GLUTES.
Yes, the weaker your glutes, the more prone you are as in getting lower back ache.
So, I started dedicating 6 Sets flf dedicated glutes training per week and very surprisingly, my lower back pain was near to no with just a week of activating this muscle.
I recommend you the following things to strengthen your glutes and activate then when needed(most):-
-Practise Padmasana daily for at least 60 Seconds.

-Avoid sitting on chair for long.

-Perform kneeling squats.

-Deep squats instead of half reps.

-Train hamstrings.

Comments

Post a Comment

Popular posts from this blog

Can you grow your wrist size?

Image
The skinny wrists are very frustrating and, the curious thing is people with decent and above average muscle gains after years of training get utterly upset by having those skinny wrists which is believed to be purely genetic and cannot be developed with training. My take on the subject is a bit different from popular perception. I have had the privilege of a skinny frame and have embarked on the journey of increasing my wrist size from 5.9 inches to 6.3 inches within a span of two years. I have diligently and regularly followed the following things- * Include a heavy compound movement in each day of your training. * Get in the habit of re racking heavy weights by lifting, not rolling. * Train forearms 3x a week, not more. * Use free weights instead of machines. * Do not use straps or gym gloves. * Hang daily for about 30 seconds. * Improve your pull-ups.
Read more

How to get wider and nice looking clavicle s?

Image
How wide or, attractive your clavicle looks depends a lot upon your genetics. Some have predominantly wider clavicles as compared to their waistline, whereas some due to their wife hips, even though have good width on their clavicles , unfortunately do not look attractive. But, however, you can incorporate certain exercises to target in and around that bone to create that illusion of a good clavicle. #1 Side Lateral Raises #2 Incline Bench Press #3 Wide Grip Pull Ups #4 Wide Grip Dips
Read more

How I did grow my calves from 12.2" to 13"

 Back, Legs and Calves have been my weakest part of all body parts since I started training. My Back has been primarily weak because from the age of 12 to until joining the gym, I used to focus only on pushing movements like the overhead press, different types of pushups and some core work. But, with increased focus on pulling movements I literally improved my back musculature a total three sixty degree from scrawny to muscular. Coming the the leg muscles, I had strong and veiny legs but they they lacked size. So, I focused a lot on compound heavy lifting like back squats, front squats, sumo deadlifts, conventional deadlifts, romanian deadlifts, deficit deadlifts, snatch grip deadlifts, good mornings et cetera. And they grew to a great extent. But, coming to the calves, I used to train them for 8 sets every week at the end of leg workout. And they were scrawny as hell. And there came a time when I was so insecure to wear shorts anywhere but inside at home. I decided to train them t...
Read more