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  • Jen Wondrasek

Look after that back!

Updated: Aug 15, 2019

After working through back injury and a few surgeries, a strong core can help reduce lower back injuries.



Recent studies are showing that at least 80% of Americans will experience back pain in their life and women are exceeding men in these ratios, I am one of those women.

Lower Back Pain

I understand the issues of back pain, I have lived with it for the last four years, with two surgeries. Most recently I had an artificial disc replacement for my L5/S1, I'm hoping it's the last time I need treatment.

I have been quite active since the mid 90's with weight lifting, completing sprint triathlons, hiking, biking, you name it. I live in the Colorado mountains, since 2000, I can't just sit around. Injuries are expected, but the ability to bounce back faster and stronger is the goal.

I have spoken to many people about their injuries and their recovery and have found it is a lot to do with their core strength, for pretty much any injury.

Your core is not that find looking six pack, it's the deeper muscles, the Transversus Abdominis, Psoas, Gluteus Medius, Obliques just to name a few. Before I had my issues I had no idea where these muscles were, so I learned and started strengthening them and with my interest piqued I decided I wanted to share my knowledge with you so you can avoid injury, or bounce back faster.

The muscles above are used everyday but not specifically trained. Doing 50 sit ups a day is not going to specifically train Transversus Abdominis; doing squats or lunges are not going specifically train Gluteus Medius. See below on how to train these often ignored muscles so they can work to support and protect your lower back while you work and play.


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