TRX Workout Plans Workouts

TRX Workout Plan for Lower Back Pain [PDF]

trx exercises for lower body

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.

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
  • you would like to get in total body shape

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.

Office Workout

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.

Don’t sit all the time! 

Stand up and stretch the entire body in all 3 planes of movement:

  1. Sagittal plane
  2. Coronal plane
  3. Transverse plane
TRX Office exercises

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.

Sagittal lateral plane

Coronal-frontal plane

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.

Transverse axial plane

10 TRX Exercises for Lower Back Pain

Start with one round, gradually add to 3 rounds.

Total time of exercise30 s
The break between exercisesjust for set up TRX
Rounds1 – 3
Intensityby physical limits
1. TRX Squat
TRX Squat Row

Squat is a basic exercise for strengthening the entire body.

2. TRX Lower Back Stretch
TRX lower back exercises

Contrast to the squat is very nice stretch across the back side of the body.

3. TRX Plank
TRX Plank variation

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
TRX Plank exercise

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.



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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.


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5. TRX Standing Hip Drop
TRX Hip Press

Very simple and very effective exercise. A combination of strengthening and stretching in one motion. This time, the lateral side of the body.

6. TRX High Row
TRX High Row

Flabby shoulder blade muscles is a common problem for back pain. Avoid it with this exercise.

7. TRX Hip & Chest Stretch
trx stretch routine

Very enjoyable exercise that stretches almost the entire body.

8. TRX  Torso Rotation
TRX Torso Rotaion
Play Video

Strengthening the abdominal muscles is never enough. The last of toning exercises, now in a transverse (axial) plane.

30 minutes TRX workout plan

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.

9. TRX Hip Hinge (one leg)
trx exercises for lower body

Another very effective stretch, this time the back of your thighs.

10. TRX Figure 4 Stretch
stretches for lower back pain
Play Video

After long day sitting in front of the computer your gluteal muscles are very grateful for their extension.

Exercise at least three times a week and try to limit sitting just necessary time. Your body will thank you.

TRX Exercises PDF

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Printable PDF version of this TRX Office Workout
TRX Workout Plan for Lower Back Pain [PDF]
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