WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, surfing, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss how to manage and treat your lower back pain.
According to Georgetown University Health Policy Institute HERE nearly 65 million Americans have reported a recent episode of back pain, with 16 million adults (8%) experiencing persistent or chronic back pain that result in limited daily activities. Nearly three-quarters of the adults suffering from chronic back pain report feeling sad, hopeless, or worthless, in addition to psychological distress.
What can you do if you are one of these 65 million adults?
Healthline HERE states that some people suffering from back pain are helped by the McKenzie Exercises, which are sometimes called mechanical diagnosis and therapy. The McKenzie Exercises are designed to improve spinal mobility and posture. McKenzie Exercises are to be completed on your own, making sure to avoid abrupt movements that could worsen your back symptoms.
*Disclaimer: Check with your healthcare provider before attempting these exercises. If you have had back surgery, a spinal fracture, or a serious spinal condition, it is best to avoid these exercises*
8-Part McKenzie Back Program (HERE)
- Lying on your stomach: reduces pain by unloading pressure on your lower back
- Lying on a pillow on your stomach: the pillow will provide more support
- Prone on your elbows: will help to restore the natural curve in your lower back
- Prone press ups: will help to restore the natural curve in your lower back
- Standing extension: helps the backward bending motion of the lower back
- Lying flexion: the first step in restoring the bending forward motion of the lower back
- Sitting flexion: helps to restore the bending motion of your lower back
- Standing flexion: increases your spine’s ability to bend forward
Visit the McKenzie Back Program explanations HERE for a detailed description on how to perform all eight exercises.
David Fink
WPH Fitness Director