@tricksliketreats: Gym girliesss?? I gotta question … how should I stretch/workout as a beginner in the gym with lower back pain from walking all day working retail? Helppp #g#glutesb#backpainexercisesf#fypg#gymmotivationadviceforgirls

koyakoop :

Also check ur shoes if u have flat shoes while ur working that’ll make a big difference getting a shoe that’s made for standing/walking all day!

Natacia :

Get a waist trainer for posture but DO NOT wear it while working out. The waist trainer will help you with standing for long periods of time. Posture plays a huge role in back pain, also check your form when lifting & NEVER ego lift.

dena 🐆 :

worlds greatest stretch. look that up

Moe | SoftLifeSculpt :

Former lower back pain girlie here 🙋🏾‍♀️…. TVA breathing, frog pose, lizard pose, glute/hip bridges, cat cows and dead bugs is what did it for me! I do all of these before every workout! TVA BREATHING the best for my core and nervous system as well!

Kendra :

👋🏾👋🏾👋🏾 Certified Personal Trainer with former back pain. Strengthening my back and deep core exercises made my pain go away 👍🏽

Tamia🪻✨ :

I would get into core workouts , often you back is hurting because it’s compensating for a weak core

YourfavLEO♌️🦁 :

Start with core and resistance training.. bands will work wonders

layway :

look up “hip mobility stretching” and focus on that. i have the same issue and it helps so much

Francis..M..D360 :

Yoga. Get in those hips!!!

The 412 Momentum :

Hi! Certified personal trainer here. Add some palloff presses and dumbbell curtsey squats into your routine 😊

Mercy Zenin🇨🇳 :

the core workouts people mention are exercises like planks, paloff press. dead bug, and bird dog! sit-ups and crunches will not help with lower back pain since they don’t target the deep core muscles

devotionsanddiscipline :

Nothing crazy if you’re a beginner. Master the movement then add weight. Stretch the hamstrings, calves, do chest opening stretches. Dead bugs, planks, flutter kicks, leg raises, donkey kicks, glute bridges. You need to strength core and glutes to get rid of low back pain… this is coming from someone with 3 lumbar bulged discs and one is torn.

LaFaye Tassone :

Deadbugs

Lo_So_Over_It :

Be sure to stretch your hips. All exercises focusing on hips to open them up so your glutes are activated and be sure to perfect form before going heavy

Progress_Not_Perfection :

trini_macoing_4so :

1 - how supportive are your work shoes? 2 - hangs are good for back decompression

Ms G.T.E fitness :

Roll that back out. Dead bugs . Dead hands . Lumbar twists . Heating pad .

Audrey Boyd :

Coreeeeee workouts and never do heavy lifts that use your back when it hurts

E.llllaa :

Do core workouts , you can also roll out with foam roller to stretch it out to give you some relief:)

Prettytmo :

start doing back extensions

grace :

I have low back pain from scoliosis and working out my core/abs everyday has seriously loosened up and strengthened my back.

maniii 😝💕 :

A little about me & my journey/goals: So I’m 5’11 309 lbs and on the road to having vsg surgery mid November and I’m trying to reach my goal of 300lbs before then AND build a more defined butt before surgery as well . I’ve started losing so far from 345 to 309 I’m doing good and it’s mostly from walking so much my back is slimming down and I notice a difference in my clothes BUT now my lower back is killing meeee so I’m trying to work my muscles and I just recently got back into the gym but I don’t wanna do cardio bc I do enough at work already

Litebrite :

Got this from a podcast. Basically overworked psoas muscles and QL. To relieve need to do few Hip bridges, windmills and hip deactivator b4 work. Also light db side bends .

Alexia | Girl Mom Era 🎀💕 :

I think machines are slept on and definitely begginner friendly! For strength ab crunch machine and back extensions will be your best friends. Then stretching: HAMSTRINGS , hip opener lounges, and some variation of pigeon pose will target the areas that are most tight for standing all day. As a server I feel a noticeable difference in my back pain when I stretch. This cage thing is my favorite if your gym has it. But if you just have a mat my fave thing to do is actually YouTube a short yoga! My favorite is Yoga with Kassandra. She has playlists and specific vids for what you wanna stretch, how long you have, and what level you’re at!

lacie :

stretch your hamstrings. tight hammies can contribute to lower back pain.