Safeguarding Your Lower Back Effectively

It's important to note that this exercise is slightly advanced. If you're new to resistance training or have a history of low back pain, consult with a healthcare professional before proceeding. You might also want to explore my beginner's guide to lower back pain management to start with foundational exercises. Always ensure you're prepared before adopting a new workout routine! If you're seeking a lighter, mobility-focused warm-up, I have some preparatory movements that will make the Cossack squat more accessible and safer for you.

This program is designed to be performed before each workout or whenever you feel discomfort in your lower back. Since this serves as a warm-up, prioritize quality over quantity—focus on slow, controlled movements, reaching your deepest pain-free range of motion while maintaining steady breathing. This approach will guide you toward living without restrictions.

What makes this exercise so effective? Not only does it relieve back pain, but it also engages often-overlooked muscles such as the glutes, adductors, and hip flexors. Moreover, it enhances the mobility of your hip and ankle joints, making daily activities easier and more functional. The goal is to address the root causes of your pain effectively!

Without further delay, let’s dive into the warm-up routine.

Section 1.1: Warm-Up Exercises

Warm-Up 1: Adductor Rocks

Application: 8–10 reps per side with a 3-second hold Cues: Begin by finding a mat or block for support under your knee. Enter a deep side-lunge position while keeping your torso upright. Adjust the angle of the non-extended hip if needed. Lean back gently without losing your form, engaging the hip as you further extend the groin. Even small movements will significantly loosen this area. After 3 seconds, activate your glutes and return to the starting position.

Warm-Up 2: Passive Superman Lunge

Application: 5–8 reps per side Cues: Start in a lunge position with your back knee resting. Place your opposite hand on the ground beside your foot. As you exhale, rotate your arm upwards, following it with your gaze. Reach your maximum range of motion before returning to the start. If this feels too challenging, use a block under your hand to reduce mobility demands.

Warm-Up 3: Goblet Squat

Application: 10–15 reps (hold at the bottom) Cues: Perform a regular squat while holding a counterweight in front. Use any household item if you lack gym equipment. Approach this as a standard squat—hinge at the hips, keep your heels grounded, and ensure your knees track over your toes. Hold at the bottom for 2–3 seconds and lower slowly. A deliberate pace will help open your hips, preparing you for the Cossack squat.

Exercise of the Day: Cossack Squat

Application: 2 sets of 12–15 reps per side Cues: Stand with a wide stance and lean to one side, bending your knee and hinging at the hips to perform a side lunge. Keep both feet grounded and descend to your maximum pain-free depth, focusing the load on the bent leg. Maintain the knee over the toes without lateral movement. Hold for 1–2 seconds before gently rising and switching sides. While this movement may feel restrictive initially, consistent practice will enhance your mobility, strength, and stability.

For more exercises like this, check out my extensive library of workout routines and rehabilitation guides—there's something for everyone!