I get up in the morning; sit down in a car, bus or train. I go to work and sit another 8 to 10 hours on a chair. After work I sit in public transport or a car again.
When I come home after all day, I „finally „sit down in front of TV. I have severe lower back pain and I don’t know, what to do.
Table of Contents
Does it sound familiar?
If yes, then, you cannot be surprised that your body is „crying „and wants to change something.
Most people decide well to visit gym. Generally, it is alright, but most of these people come to gym to „sit down” again. Nowadays gyms are perfectly designed for it. If you want to exercise with your legs, back, chest or arms, there are machines with a comfortable seat.
This article is exactly for you
…if you belong to people who:
must sit in their work (on the chair at computer, in a car or anywhere else)
you suffer from the backache you want to get rid of
Backache is caused mostly by several factors. These are not only flabby muscles which have certain tension but also contraction of those muscles which should be relaxed.
If you come to gym to answer e-mails or brows on social networks, you could have stayed at home.
Today, we have prepared an easy TRX training for you which really everyone can handle. When exercised regularly, it will ease your backache.
Its name is Office training, because you may exercise it during lunchbreak in the office. It is a combination of power and stretching exercises which help to correct body posture.
Exercises you can do at work
How to exercise while sitting at a desk? The best exercise is MOVEMENT.
Are looking for office chair exercises ? Try TRX training and stretches for lower back pain
1. Sagittal (lateral) plane
The most used plane of motion.
Movement of upper limbs or legs to the front, back, up and down without the movement of the spine – isolated exercises. In a typical gym, this is a plane where we exercise 90% of machines.
2. Coronal (frontal) plane
Only on a few machines, there is possibility to work out in this plane. The movements typical for frontal plane contain movement of the spine into sides, or leaning of the body to the side. It does not mean to take a dumbbell and lean in front of the mirror.
3. Transverse (axial) plane
This is the plane which is mostly forgotten.
The truth is, it is very often used in everyday life – axial plane. In real life it is a movement by which upper part of the body or legs have to do rotating movement out of its axis.
10 TRX Exercises for Lower Back Pain
Start with one round, gradually add to 3 rounds.
Total time of exercise
30 s
The break between exercises
just for set up TRX
Rounds
1 – 3
Intensity
byphysical limits
1. TRX Squat
Squat is a basic exercise for strengthening the entire body.
2. TRX Lower Back Stretch
Contrast to the squat is very nice stretch across the back side of the body.
3. TRX Plank
Plank is an effective exercise that should be in any training plan. Complex exercise for strengthening the entire body. Beware of its proper technique.
4. TRX Supine Plank
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
BE INSPIRED
PROGRESS FROM BEGINNER TO ELITE:
TRX Training Force Tactical Conditioning Program
TRX developed the 12-week, progressive Tactical Conditioning Program to help people of all fitness levels safely develop the strength, power and core stability needed to do their jobs and everyday life.
Is it possible to work all the muscles in your body in 30 minutes? Try a training plan, which will help you strengthen your whole body. And moreover, you will enjoy it.
TRX Squats are ideal way how to exercise leg muscles. TRX Squats will exercise all major muscle groups with an emphasis on quadriceps, hamstrings, gluteal…
I get up in the morning; sit down in a car, bus or train. I go to work and sit another 8 to 10 hours on a chair. After work I sit in public transport or a car again.
When I come home after all day, I „finally „sit down in front of TV. I have severe lower back pain and I don’t know, what to do.
Table of Contents
Does it sound familiar?
If yes, then, you cannot be surprised that your body is „crying „and wants to change something.
Most people decide well to visit gym. Generally, it is alright, but most of these people come to gym to „sit down” again. Nowadays gyms are perfectly designed for it. If you want to exercise with your legs, back, chest or arms, there are machines with a comfortable seat.
This article is exactly for you
…if you belong to people who:
Backache is caused mostly by several factors. These are not only flabby muscles which have certain tension but also contraction of those muscles which should be relaxed.
Today, we have prepared an easy TRX training for you which really everyone can handle. When exercised regularly, it will ease your backache.
Its name is Office training, because you may exercise it during lunchbreak in the office. It is a combination of power and stretching exercises which help to correct body posture.
Exercises you can do at work
How to exercise while sitting at a desk? The best exercise is MOVEMENT.
Don’t sit all the time!
Stand up and stretch the entire body in all 3 planes of movement:
1. Sagittal (lateral) plane
The most used plane of motion.
Movement of upper limbs or legs to the front, back, up and down without the movement of the spine – isolated exercises. In a typical gym, this is a plane where we exercise 90% of machines.
2. Coronal (frontal) plane
Only on a few machines, there is possibility to work out in this plane. The movements typical for frontal plane contain movement of the spine into sides, or leaning of the body to the side. It does not mean to take a dumbbell and lean in front of the mirror.
3. Transverse (axial) plane
This is the plane which is mostly forgotten.
The truth is, it is very often used in everyday life – axial plane. In real life it is a movement by which upper part of the body or legs have to do rotating movement out of its axis.
10 TRX Exercises for Lower Back Pain
Squat is a basic exercise for strengthening the entire body.
Contrast to the squat is very nice stretch across the back side of the body.
Plank is an effective exercise that should be in any training plan. Complex exercise for strengthening the entire body. Beware of its proper technique.
Quite unusual exercise, but the more they’ll love it. You will strengthen the muscles on the back side of the body and stretching the chest muscles.
BE INSPIRED
PROGRESS FROM BEGINNER TO ELITE:
TRX Training Force Tactical Conditioning Program
TRX developed the 12-week, progressive Tactical Conditioning Program to help people of all fitness levels safely develop the strength, power and core stability needed to do their jobs and everyday life.
INCLUDES: The TRX FORCE Super App
Start trainingVery simple and very effective exercise. A combination of strengthening and stretching in one motion. This time, the lateral side of the body.
Flabby shoulder blade muscles is a common problem for back pain. Avoid it with this exercise.
Very enjoyable exercise that stretches almost the entire body.
Strengthening the abdominal muscles is never enough. The last of toning exercises, now in a transverse (axial) plane.
TRX Workouts – How To Strengthen The Whole Body in 30 Minutes
Is it possible to work all the muscles in your body in 30 minutes? Try a training plan, which will help you strengthen your whole body. And moreover, you will enjoy it.
Another very effective stretch, this time the back of your thighs.
After long day sitting in front of the computer your gluteal muscles are very grateful for their extension.
↓↓↓ Download TRX Workout here [PDF] ↓↓↓
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