I used to be like most other gym-goers; focus on training the … If you sleep on your back… Monday - Back & Chest Exercise Sets Reps Workout #1 Deadlifts 3 3 Bench Press 3 5 Pendlay Rows 3 8 - 10 Incline Dumbbell Bench Press 3 8 - 10 One Arm Dumbbell Rows 2 20 - 25 Dips 3 AMAP* Barbell Shrugs 3 12 - 15 *As Many As Possible Thursday - Back & Chest Exercise Sets Reps Workout … Rehabilitation programs or preventative rehabilitation programs that focus on strengthening lumbar muscles combined with core stability and proprioception will reduce the risk of low back pain if exercises … Do not perform exercises that increase your pain. Low back exercises concentrate on strengthening with the abdominal muscles, to be able to give stabilization of the spine. Try to carry on with your daily activities, as resting too much could cause the pain to get worse. This sheet includes some exercises you can do to reduce your back pain, and they’ll also help improve the strength and flexibility of your back. Make sure your bed is firm enough to give you adequate support, and use a small pillow for you head. POSITIONING: Modifying your sleeping position can help ease strain to your low back. Back pain Staying active is the most important thing you can do to recover from back pain. Back Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8 Biceps Standing Barbell Curl 3 8, 8, 6 ... Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK MASS BUILDING PROGRAM This workout … Try the suggested exercises on the back of this sheet. Best Back Exercises If you want to learn what it takes to create the "best back workout", then you need to read this article.

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