I never understood the burden myself until I needed to know how to get rid of back pain. Struggling with back pain for a while, I continued working out and just pushing through it, hoping it would disappear.
Workouts We’ll Detail Below
I finally stopped and sought out a friend who is the most knowledgeable trainer I’ve ever worked with. His comprehension of how the body works and the wonders he’s done for people. I am fortunate to have him as a resource and a friend.
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A great book young women wrote centered around her struggles and how David assisted her in recovery. The book details a young women’s recovery from a stroke and the long ordeal she went through. It’s a motivating and humbling read that will inspire you and reaffirm your faith in the goodness of others.
Yes, nothing will drop jaws and spin heads around like a well-shaped butt!
Perhaps more importantly, a strong sculpted backside is also the key to increasing speed, overall power, and refining performance while minimizing injury risk. David’s evaluation in short, was my pain was from an IT band issue and how tight mine was. We went back in time and discovered what I could surmise was the genesis of the problem. I was rolling Ju-Jitsu and had a severe glute muscle pull that had me limping for a long time.
Where I went wrong is I never stopped training, I was running a lot of miles back then, and what I didn’t do was foam roll or strength train my backside. My body began compensating for my injury, was not operating correctly, and developed a muscular imbalance.
Below I want to share a workout and pass on some knowledge I learned from David that got me on a path with developing my glutes and learning how to get rid of back pain.
It won’t happen overnight, and after a couple of months, I had amazing results and success relieving my back pain!
When I first realized my body had changed wasn’t from comments my wife made that she noticed a difference visually, which was great to hear! I first noticed the change when I climbed stairs, and I could now feel the fatigue or burn in my butt and not my quads. I realized I had changed how my body was operating and my glutes had been activated and were being used. Instead of other muscles my body had been using and was being over-utilized for motion and activities like climbing stairs.
The first thing to understand is our backside is not just one big butt muscle.
The gluteal muscle group, known as the glutes, is the largest in your body and comprises the gluteus maximus, gluteus medius, and gluteus minimus.
So, Where And How Do We Begin Working On Our Glutes?
Whenever you target an area of the body, it’s always essential to incorporate a variety and multitude of activities. Resistance bands, squats, deadlifts, lunges, glute bridges, and the exercises listed below will help get you started or maybe spark an idea to change up to or add to what you might currently be doing.
One of the first steps you need to take is activating your glutes and getting them ready to work.
Before you first glute set, simply squeezing your butt as hard as you can for 30 seconds for 3 sets can help activate your glutes and get them ready to work.
What I used as a warm-up was the Kettlebell Swing.
Above, you see Zharien demonstrating a variation between a two-handed and single-handed swing. I began by squeezing my butt for 30 seconds, focusing on just my glutes while relaxing the rest of my body, and then going directly into the Kettlebell Swings, then resting for 1 minute.
I started with 3 sets of 10 reps, squeezing my butt for 30 seconds before each set.
In the beginning, I was doing standard 2 handed swings, but after a couple of weeks, I began to add variety to this workout.
I was adding single-handed swings and alternating hand swings to release the kettlebell in the air and catch with the opposite hand.
The kettlebell swing is a dynamic movement that will incorporate more than just the glutes. I enjoy this as a warm-up, and don’t forget to squeeze your glutes to spark them into activation.
Squats, some look forward to them, and others dread the day.
No matter how you feel about them, squats are one of the best exercises for firming your behind. Most fitness experts will tell you if you want to run or jump better and lift heavier, squatting is the critical exercise to perform. Not only in added performance but squats also help improve your knee stability and range of motion.
Bodyweight alone is always a great way to begin learning from and to start challenging your muscles.
1) Stand with your feet a comfortable, well-balanced distance apart. Be sure you are aligned and your hips, knees, and toes are facing forward.
2) Slowly bend your knees and extend your butt backward as you lower yourself down. Imagine you are sitting down on a stool. Now slowly come back up, then repeat this motion.
Now slowly come back up, then repeat this motion.
Remember, slight bending of the knees is not a squat!
Practice this form and try and go lower in a controlled and balanced movement. Once you feel comfortable with this motion, you can begin adding weights and incorporating some squat variations into your workout.
You can see another example of a squat using a heavy bag in this workout routine.
The last exercise we are going to go over is lunges.
Squats have a broader base of support, but the effectiveness of lunges forces you to continuously re-adjust your body weight. Also, lunges will test mobility and increase hip, foot, and ankle stability.
To Get Started:
1. Again, like your squat, stand high with your feet a comfortable, well-balanced distance apart.
2. Take a long step forward with one leg.
3. As much as you can, keep your body weight on your front foot as you lower your center to the ground.
Focus on keeping the front foot flat and back heel lifted.
4. Lower your body until your rear knee nearly touches the floor and the front knee is directly above the ankle.
5. Push through the heel of your front foot and bring yourself back to the starting position.
Again, like squats, focus on slow balanced movements and perfecting your form. When you feel comfortable with this motion you can add weights and lunge variations to increase the challenge.
I want to thank Zharien for demonstrating these workouts for us and letting me film and post it.
Z is a great guy, and worth the follow on Instagram: Z The Machine
Hopefully, if you are suffering already, this workout can help relieve or get rid of back pain for you. If you do not have any back pain, these are still some great exercises to add to your routine. They will help performance and provide a preventive measure as well. Hopefully, you don’t need to worry about learning how to get rid of a back pain!