🎁 How to apply the TRX Training Discount Code
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 come to gym to answer e-mails or brows on social networks, you could have stayed at home.
…if you belong to people who:
- must sit in their work (on the chair at computer, in a car or anywhere else (even if you use a recliner for back pain)
- 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.
Understanding Low Back Pain
Low back pain can be attributed to various factors, including muscle strains, sedentary behavior, and poor body mechanics. But the good news is, TRX workout for lower back pain can be a game-changer.
The Anatomy of the Back
Imagine the back as a masterful architectural structure. It’s composed of about 30 bones called vertebrae, intervertebral discs that act like spongy shock absorbers, and a network of ligaments and tendons. The spinal cord, a delicate structure that controls body movements and sensations, is housed within this framework.
When you’re trying to treat back pain, stretches are a great addition to your daily routine.
Causes of Lower Back Pain
- Mechanical or Functional Injury (97% of cases): This includes muscle strains from heavy lifting, twisting, or sudden jolts like car accidents. Common mechanical causes are herniated discs and osteoarthritis of the spine.
- Inflammatory Lower Back Pain: Conditions like ankylosing spondylitis can cause lifelong discomfort but are treatable with medications and physical therapy.
- Infections and Fractures: Though rare, infections and fractures can cause intense pain. Osteoporosis, a condition that weakens bones, can lead to fractures even without significant trauma.
- Cancer and Other Serious Conditions: Night pain might be a clue to cancer in the spine, and referred pain from other areas like kidney stones or abdominal aneurysm can mimic back pain.
- Chronic Lower Back Pain: When pain persists for more than three months, it becomes chronic. Treatment may include physical therapy, medications, and lifestyle changes.
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.
Lower back exercises you can do at home or at work
How to exercise while sitting at a desk? The best exercise is MOVEMENT.
There are many articles and advice how to sit correctly at the table. Some of them are really good. But honestly, how long can you sit straight and not to bend?
Most people can do it just for a few minutes. Then again we slide into more comfortable position and we even do not realize it mostly. The arms are bent forward.
How to do office desk exercises in a right way? Your body needs office exercise which tone muscles and pull your arms and spatulas back. Don’t sit all the time!
Stand up and stretch the entire body in all 3 planes of movement:
- Sagittal plane
- Coronal plane
- Transverse plane
Try TRX lower back exercises
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.
Today, we have prepared an 2 easy TRX trainings for you which really everyone can handle. When exercised regularly, it will ease your backache 🙏
We can name them as Office trainings, because you may exercise both during lunch break in the office or at home. It is a combination of power and stretching exercises which help to correct body posture.
Why is TRX Good for Stretching
TRX suspension training is not just about building strength and endurance; it’s also a fantastic tool for stretching and improving flexibility.
TRX is good for stretching because it allows versatile and customizable exercises to improve flexibility and range of motion.
Here’s how TRX can be a game-changer for your stretching routine:
1. Versatility in Stretching Exercises
- TRX allows you to perform a variety of stretching and mobility exercises that can help improve flexibility.
- By utilizing adjustable straps and body weight, you can target different muscle groups and skill levels.
2. Customizable to Your Needs
- You can adjust the difficulty of a stretch by changing the angle of your body relative to the ground.
- This means you can tailor the stretch to your fitness level, making it suitable for both beginners and advanced users.
3. Improves Range of Motion and Flexibility
- Many TRX exercises involve stretching, which can help increase flexibility and reduce the risk of injuries.
- This is especially beneficial for athletes or anyone looking to increase their mobility.
7 Benefits of TRX Training – TRX full-body workouts
One of the key TRX’s benefits is that you are able to complete endless number of exercises with a single training tool. TRX Suspension Trainer delivers a total-body workout.
4. Enhances Core Strength and Stability
- While stretching, TRX also activates your core muscles.
- This not only improves balance and stability but can lead to better posture and performance in other activities.
5. Low-Impact and Accessible
- TRX stretching exercises are low-impact, meaning they are gentle on the joints.
- You can do TRX stretching almost anywhere, whether at home or in a gym, making it a convenient option for daily stretching routines.
Here are two different TRX workouts. One shorter and the other longer. They’re both great. It depends on your time options.
#Workout No.1: 10 TRX Exercises for Lower Back Pain
These TRX rehab exercises are suitable for any back pain and can be performed 2-3 times per week.
Start with one round, gradually add to 3 rounds.
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 | by physical limits |
🎁 How to apply the TRX Training Discount Code
Squat is a basic exercise for strengthening the entire body. Slight astride posture, arms raised forward, grasp TRX in front of your body, palms together – squat, raise arms upwards, palms together.
Adjustment: Medium TRX
Exercise Benefits: This simple squat takes some load off the knees by leaning back slightly.
Exercise Technique: Press glutes back on the way down nad engage them on the way up. Try to push buttocks down and involve them while going up, while leaning more backwards we exercise front thighs more intensively. Back straight, right angle at knees.
Contrast to the squat is very nice stretch across the back side of the body.
Adjustment: Medium TRX
Exercise Benefits: Consistent practice of this stretch can lead to increased flexibility in the spine and surrounding muscles, enhancing your overall range of motion. By releasing tension in the lower back, you’re also helping to improve your posture
Exercise Technique: Stand facing the anchor point with your feet hip-width apart. Grasp the handles with an overhand grip, arms extended in front of you. Slowly step back until you feel a gentle stretch in your lower back. Your body should form a diagonal line from head to heels. Begin to hinge at your hips, allowing your torso to lower towards the ground. Keep your arms extended and your core engaged. As you hold the stretch, take deep breaths. With each exhale, allow yourself to sink a little deeper into the stretch. Engage your core and use your back muscles to lift your torso back to the starting position. Avoid using momentum; instead, focus on controlled movements.
Video: Try an alternative → TRX Lower Back Stretch With Rotation
Isolate the hip and knee joints while doing the TRX Lower Back Stretch With Rotation.
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.
Plank is an effective exercise that should be in any training plan. Complex exercise for strengthening the entire body. Beware of its proper technique.
Adjustment: Medium TRX
Exercise Benefits: Builds strength and endurance in the shoulders and core.
Exercise Technique: Keep shoulders pulled back and core engaged to keep back from sagging.
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.
Adjustment: Long TRX
Exercise Benefits:
Exercise Technique: Hook the TRX cables so that they hang about 12″ inches off the ground. Place your heels in the stirrups so that the tops of your feet are facing upwards.
Very simple and very effective exercise. A combination of strengthening and stretching in one motion. This time, the lateral side of the body.
Adjustment: Mid Length TRX
Exercise Benefits: Strengthens obliques and increases hip mobility, while placing demands on core stabilization
Exercise Technique: Keep chest and hips facing the same direction to keep from twisting out of alignment
Flabby shoulder blade muscles is a common problem for back pain. Avoid it with this exercise.
Adjustment: Short TRX
Exercise Benefits: Strengthens upper back, biceps, shoulders
Exercise Technique: Keep chest lifted to finish the row with a tall posture and no rounding in back. Grab both handles and face the anchor point. Extend your arms forward and keep your knuckles facing up. Pull your hands towards your shoulders and keep the elbows high and wide. The elbows are not behind the back. Adjust intensity by moving forward or back.
10 Best Exercises for Circuit Training
Circuit training is an excellent way to improve mobility, strength and stamina. This workout can be exercised at home and in a gym.
Adjustment: Grasp onto the single TRX handle with an overlapping grip.
Exercise Benefits: A powerful and versatile workout that targets the abs, lats, and obliques
Exercise Technique:
- Rotate Your Torso: Rotate your torso by driving your hands to one side, while keeping your arms straight throughout.
- Return to Center: Return back to the center position.
- Rotate the Opposite Way: Rotate your torso to the opposite side.
- Repeat: Continue this movement, alternating sides.
Tips
- Keep your arms straight throughout the movement.
- Maintain tautness in the rope; don’t let it go slack during the exercise.
- Twist as far right and left as you can.
- Adjust the angle you are standing at to increase or decrease the difficulty.
Video: TRX Torso Rotation Exercise (great for developing core strength)
Another very effective stretch, this time the back of your thighs.
Adjustment: Mid Length TRX
Exercise Benefits: It promotes the separation of hip and spine movement, improving hip flexibility.
Exercise Technique: Stand facing the anchor point with your arms extended in front of you, pressing down on the TRX handles. Keep your feet wider than shoulder-width apart.
- Bend Forward: Bend forward from the hips with a straight back, pushing your hips back and extending your arms forward.
- Drive Forward: Drive your hips forward to return to the start position.
- Core Engagement: Keep your core braced throughout the full range of motion.
- Return Movement: Your hips should initiate your return as though there were a string tied around your waist to pull you back to the start position.
Video: TRX Hip Hinge Single Leg Exercise:
Adjustment: Mid Length TRX
Exercise Benefits: It targets the piriformis muscle, aiding in flexibility and reducing discomfort. It helps in improving single-leg balance, enhancing overall stability and coordination.
Exercise Technique: Stand tall, feet shoulder-width apart. Hold the handles, keeping your arms straight. Place your left foot on top of your right quad. Slowly sit back as if you’re sitting in a chair. Use the straps to for assistance. Hold for 3 to 5 breaths and then switch sides.
Tips
- Maintain a big chest position and stay tall throughout the movement.
- Breathe out while descending into the squat position.
After long day sitting in front of the computer your gluteal muscles are very grateful for their extension.
💪 Exercise at least 2-3 times a week and try to limit sitting just necessary time. Your body will thank you.
↓↓↓ Download TRX Workout here [PDF] ↓↓↓
Frequently Asked Questions
TRX Anchoring Solutions
There are multiple options, from permanent to semi-permanent to portable, to best fit your needs. Make sure you have the right TRX accessories before you start to train.
Check our TRX Training Safety Guidelines
🎁 How to apply the TRX Training Discount Code
Is TRX Bad for Your Back?
A common question is, is TRX bad for your back? The answer is no!
TRX exercises are designed to challenge your ability to keep a neutral spine, relieving and preventing back pain.
However, it’s essential to follow proper techniques and consult with a professional if pain persists.
Tips for Success
- Start Slow: If you’re new to trx workout for lower back pain, start with basic exercises and gradually increase intensity.
- Maintain Neutral Spine: Always keep your spine in a natural “S” shape during exercises.
- Seek Professional Guidance: If these exercises exacerbate pain, seek professional treatment.
#Workout No.2: 20 Minute TRX Workouts for low Back Pain
This TRX Workout plan consists of two parts
- Mobility – in the first part, we will focus on general mobility and stretching those parts of body which are often strained by sedentary type of job. They will help us prepare body for the following own part.
- Own exercise – is divided into 3 series and three is longer rest between them. At the beginning, do one serie of each exercise and gradually you can add even 3 series.
- These exercises are also suitable for TRX Yoga poses
Mobility
| TRX Split squat w/M fly | 1 series | 5 reps | rest N/A |
|---|---|---|---|
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| TRX Split squat w/Y fly | 1 series | 5 reps | rest N/A |
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| TRX lunge with hip flexor str. | 1 series | 5 reps | rest N/A |
|---|---|---|---|
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| TRX wall slides | 1 series | 5 reps | rest 3s |
|---|---|---|---|
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| TRX hip hinge | 1 series | 10 reps | rest N/A |
|---|---|---|---|
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| TRX T-spine rotation | 1 series | 3 each side | rest 15s |
|---|---|---|---|
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| TRX cossak stretch | 1 series | 6 each side | rest N/A |
|---|---|---|---|
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1. series
| TRX overhead squat | 2 series | 30s | rest N/A |
|---|---|---|---|
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| TRX chest press | 2 series | 30s | rest N/A |
|---|---|---|---|
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| TRX plank | 2 series | 4 x 10s | rest N/A |
|---|---|---|---|
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| TRX hip press | 2 series | 30s | rest 1-2 min |
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Commercial break
Fetch water and we will continue in a minute.
You are almost in the half of this exercise.
Today, it will be longer. But the result will be visible tomorrow.
2. series
| TRX squat | 2 series | 30s | rest 15s |
|---|---|---|---|
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| TRX low series | 2 series | 30s | rest N/A |
|---|---|---|---|
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| TRX triceps press | 2 series | 30s | rest N/A |
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  Find More about TRX triceps exercises |
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| TRX side plank | 2 series | 4 x 10s | rest 1-2 min |
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3. series
| TRX biceps curl | 2 series | 30s | rest 15s |
|---|---|---|---|
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| TRX hamstring curl | 2 series | 30s | rest N/A |
|---|---|---|---|
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| TRX push up | 2 series | 30s | rest N/A |
|---|---|---|---|
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| TRX torso rotation | 2 series | 30s each side | rest 1-2 min |
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Preventing Low Back Pain Using TRX Suspension Trainer
Low back pain can be a real drag, affecting our daily lives and overall well-being. But fear not! The TRX Suspension Trainer offers a versatile solution to help you strengthen your back and alleviate pain.
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.
Conclusion
Low back pain doesn’t have to be a life sentence. With the right approach and TRX exercises for back pain, you can strengthen your back, improve flexibility, and enjoy a pain-free life. So grab your TRX Suspension Trainer and take the first step towards a healthier back today!
