Listen up, folks! Low-back pain (LBP) is the number one cause of disability worldwide, hitting 619 million people. That’s right, almost everyone will feel it at some point in their life. But here’s the good news: it’s one of the most fixable conditions with the right rehab. A big reason for LBP is a weak core, which is something we can all work on.
Now, we’ve got a big problem with all these desk jobs and sitting around. This lifestyle leads to muscle imbalances and weak core muscles, which make your lower back scream in pain. Here’s why sitting too much is the enemy:
- Lazy Core Muscles: Our deep core muscles should be working all day to support the spine. But when you slouch in your chair, your core takes a nap. This reduces the brain’s signal to these muscles, making them forget to protect your spine when you need it.
- Shortened Psoas Major: The psoas major, one of the strongest hip flexors, starts at the lumbar spine. Sitting all day shortens this muscle, putting constant pressure on your low back.
- Glute Amnesia: Your gluteal muscles, the powerhouse of hip extension, become weak and lazy—a condition known as “glute amnesia.” When your glutes don’t do their job, other muscles, including those in your low back, have to pick up the slack.
Avoiding sitting altogether isn’t realistic, but don’t worry, I’ve got a solution for you. There are specific exercises to counteract all this sitting and prevent LBP. And I’ve got just the tool for you: the Jacked Ass Belt (JAB). This new patent-pending product is made with military-grade tactical hardware, reinforced stitching, and premium quality materials. It’s tough and effective, just like you need it to be.
Hip Thrust Exercises with the Jacked Ass Belt
Weak glutes are a major cause of LBP because they shift their workload to your low back. Your glutes should be the stars of activities like walking, running, squatting, and deadlifting. Here’s how to use the JAB to strengthen your glutes and protect your back:
- Get in Position: Sit with dumbbells or kettlebells on the floor by your sides. Strap the JAB around your waist and slide each end of the belt under or through each weight handle. Lock those G-hooks into a snug fit.
- Lift Your Hips: Push through your feet and engage your glutes to lift your hips. Form a straight line from your knees to your shoulders.
- Hold and Lower: Hold at the top for five seconds while flexing your glutes, then lower slowly.
- Repetitions: Do one to three sets of 10 to 15 reps.
Ramp It Up
Want a bigger challenge? Do this exercise with one foot off the floor while keeping your hips level. Now that’s what I call a workout!
Final Thoughts
Low-back pain is a common and crippling problem, but with the right routine, you can strengthen your core and glutes and reduce your injury risk. Use the Jacked Ass Belt at home, in the gym, or even at the office. Keep an upright, engaged posture while working, and avoid staying in one position for too long. Follow these steps, and you’ll be on your way to a healthier, pain-free life. Remember, you’re stronger than you think—now go out there and crush it!
