A systematic review¹ to determine the worldwide prevalence of chronic low-back pain found that around 20% of adults aged 18 and above reported chronic low-back pain in their lifetime. Depending on the population, surveys have shown that percentage to range from ~50%² to ~80%³.

With the likelihood of back-pain and back-related disabilities to be so high, it’s imperative to maintain a strong, healthy back to limit the potential harm found later in life.

So let’s get started!

Our Warm-Up:

World’s Greatest Stretch [3 pulses & turns either side]

Banded Pull-Aparts [15-20 reps]

Shoulder Pass-Throughs [10-15 reps]

Banded Face-Pulls [15-20 reps]

Our Workout:

Assisted Pull-Ups [3 sets, AMRAP {as many reps as possible}]

↪(or try unassisted for a greater challenge)

Barbell Bent-Over Row [2 sets, 12-15 reps]

↪(substitute with resistance bands, dumbbells, or kettlebells as needed)

Cable Low-Row [2 sets, 12-15 reps]

Hyperextensions [2 sets, 15-20 reps]

↪(the name is a misnomer. Please stop when you are straight and not hyperextended)

Our Cool-Down:

Downward Dog [hold for 30-120sec]

Child’s Pose [hold for 30-120sec]

↪(knees spread, feet together & flattened)

Need assistance? Curious about professional guidance?

Don’t hesitate to email kyler@ballardheatlhclub.com or schedule a personal training session with Kyler Morenz. I look forward to helping you reach your goals!

¹Meucci RD, Fassa AG, Faria NM. Prevalence of chronic low back pain: systematic review

²Cassidy JD, Carroll LJ, Côté P. The Saskatchewan health and back pain survey.

³Walker BF, Muller R, Grant WD. Low back pain in Australian adults: prevalence and associated disability.