Get Some Backbone

Get Some Backbone

Reduce the risk of injury to your lower back.


Pillar front bridge.




Lower back pain (LBP) spoils way too many adventures, and it's no surprise that 85 percent of all adults will suffer LBP at some time in their lives. Furthermore, LBP is the second leading cause of visits to doctors' offices. So, as an active bowhunter, you must take action to reduce the risk of injury to your lower back.

Most LBP is the result of overstretched muscles (strains) or ligaments (sprains). A few common causes of strains and sprains that can trigger LBP include:


- Sudden, strenuous physical effort- Accident, sports injury, or fall- Improper lifting- Sleeping position and pillow positioning - Poor posture - Bending forward too long - Carrying a heavy pack

The pain may be most severe immediately after injury, or it may worsen gradually over a few hours. In most instances, back pain as a result of strain or sprain can be resolved following a conservative course of treatment -- usually within two to six weeks -- provided there are no serious underlying medical conditions.

To prevent injury and subsequent LBP, you must build and maintain the strength and flexibility of the muscles, tendons, and ligaments that support your back and spine. You can do this through core-strengthening exercises. By conditioning your trunk muscles, you develop a "natural corset" to support your spine and improve function. Perform the following movements in consecutive order, several times per week.

Pillar Front Bridge
Lying on your stomach with forearms on the ground under your chest, push off of your elbows, supporting your weight on your forearms and toes. Hold a static position for 10-30 seconds. Push your neck and sternum as far up and away from your forearms as possible while keeping your abs drawn in. You will feel it in your shoulders and trunk. Avoid sagging or bending at the hips and spine.

Pillar Side Bridge
Lie on your side with your forearm on the ground and your elbow under your shoulder, with your feet stacked together. Push your forearm away from your body, lifting your hips into the air and supporting your weight on your forearm and stacked feet. Hold a static position for 10-30 seconds on each side. Keep your body in a straight line, and keep your abs tight. You will feel it in your shoulders and trunk.

Pillar side bridge.

Glute Bridge
Lie face up on the ground with your arms crossed, knees bent, toes flexed toward your knees, and heels on the ground. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 10-30 seconds. Make sure to squeeze your glutes at the top of the movement. You will feel it in your glutes, hamstrings, and lower back.

Glute bridge.

Recommended for You

Enjoy this venison queso dip recipe right out of the slow cooker for warm, cheesy goodness in every bite. Recipes

Slow Cooker Venison Queso Dip Recipe

Jessyca Sortillon

Enjoy this venison queso dip recipe right out of the slow cooker for warm, cheesy goodness in...

Stabilization can be a crucial factor in that moment of truth while bowhunting. Here are the best new stabilizer options from the 2019 ATA Show! ATA Show

New Bow Stabilizers for 2019

Colton Bailey - January 10, 2019

Stabilization can be a crucial factor in that moment of truth while bowhunting. Here are the...

A simple, classic steak and French fries duo gets a wild makeover with this Elk Venison Steak-Frites Recipe. Recipes

Elk Venison Steak-Frites Recipe

Jenny Nguyen-Wheatley

A simple, classic steak and French fries duo gets a wild makeover with this Elk Venison...

See More Recommendations

Popular Videos

Daybreak Whitetail Bowhunt

Daybreak Whitetail Bowhunt

Bowhunter TV Editor Derek Mleynek has a chance to fill his buck tag on a mixed bag hunt in Texas.

2018 Bowhunter TV Episode 13: The Call of Cross Mountain

2018 Bowhunter TV Episode 13: The Call of Cross Mountain

Team Bowhunter makes its annual pilgrimage to the elk-rich high country of Colorado's Cross Mountain Ranch.

Canyon Ranch Roundup Part 2

Canyon Ranch Roundup Part 2

Bowhunter TV's Derek Mleynek and Equipment Editor Tony J. Peterson head to Texas for a late-season mixed bag hunt in a truly target-rich environment.

See more Popular Videos

Trending Stories

Advances in rangefinding devices have helped bowhunters immensely. Scouting Tools

Advancements in Rangefinder Technology Through the Years

Chuck Adams

Advances in rangefinding devices have helped bowhunters immensely.

Black bear meat is dark and rich, and delicious ground up in this Pâté chaud recipe. Recipes

Vietnamese Black Bear Pâté Chaud (Meat Pie) Recipe

Jenny Nguyen-Wheatley

Black bear meat is dark and rich, and delicious ground up in this Pâté chaud recipe.

Chasing predators is great for calming big-game nerves. Other Game

Tips for Bowhunting Predators

Joe Bell

Chasing predators is great for calming big-game nerves.

See More Stories

More Stories

Choosing to bowhunt during gun season certainly adds an extra layer of difficult to and already Stories

Yes, You Can Bowhunt During Gun Season

Bowhunter TV - November 20, 2014

Choosing to bowhunt during gun season certainly adds an extra layer of difficult to and...

It's often said archers do it Stories

The Journey For A Longbow Super Slam

Nathan L. Andersohn - July 31, 2018

It's often said archers do it "the hard way," but hunting with a longbow is, by far, the...

Hunting seasons don't just happen in the fall. Editor Curt Wells details some spring bowhunting adventures to extend your time in the outdoors! Stories

Don't Forget About Spring Bowhunting

Curt Wells - March 20, 2018

Hunting seasons don't just happen in the fall. Editor Curt Wells details some spring...

See More Stories

GET THE MAGAZINE Subscribe & Save

Temporary Price Reduction

SUBSCRIBE NOW

Give a Gift   |   Subscriber Services

PREVIEW THIS MONTH'S ISSUE

GET THE NEWSLETTER Join the List and Never Miss a Thing.