Don’t ignore your lower back muscles during training–you need to protect your lower back from injury! 

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The Opposite Arm Opposite Leg Raise is a great core exercise with special emphasis on strengthening the low back. Low back pain affects nearly 85% of all adults at one time or another. The best solution for any injury is prevention. Include this exercise in your program:                                                                      

1. Start by placing yourself on hands and knees.

2. Slowly raise your opposite arm and opposite leg and extend them out away from the body. Keep your back straight. Your extended arm and leg should line up with your torso. Tighten your abdominals and contract your glutes. Hold for 3 seconds.

3. Return to the starting position and repeat with the other side.

4. Repeat for the desired repetitions.

5. Always keep this movement slow and controlled.

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Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR. The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight. I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
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2 thoughts on “Protect Your Lower Back From Injury

  1. Excellent read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch because I found it for him smile So let me rephrase that: Thank you for lunch!

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