Hannah Bower is sharing her exercises for lower back pain relief – in her two-piece workout gear. In a new social media post the fitness influencer shows off her amazing body in exercise clothes while discussing how to remedy back pain. “I sat in weird positions over the weekend, and my SI joint and lower back was 👹(not happy.) So here is what I did to help alleviate that discomfort! You don’t have to “deal” with pain in pregnancy. There’s so much you can do to alleviate discomforts and even prevent them,” she writes in the caption. What are the exercises and how does she approach diet, fitness, and self-care?
1. She Doesn’t Diet
Hannah isn’t a fan of “dieting nor super clean eating,” she revealed in a post, explaining that she has “been down the road of dieting” and allowing herself just one "cheat meal" a week, but it didn’t make her happy. “I was absolutely miserable and nowhere near the shape I am now. We always want what we can't have. So when you diet and restrict yourself of certain foods, you're going to become obsessed with when your next meal is and those foods you can't have! This causes you to binge eat and feel guilty. Living life like this isn't enjoyable!” she added.
2. Indulging Without Guilt
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Hannah doesn’t feel bad when she indulges. “I live a healthy lifestyle, when I crave a donut I have one, when I crave junk food I'll have it. And I don't think twice about it nor feel guilty. I enjoy what I eat, all the time,” she says. “I find that over time you will crave less junk food, and crave healthier food. When you crave something it will take less to satisfy that craving, and you won't be over obsessing about your diet. Life is to be enjoyed! Not playing mind games about should you have a donut or not have a donut.”
3. Her 6 Healthy Mindset Approach Toward Exercise
In an Instagram post Hannah revealed “6 healthy mindset approaches I have towards exercise!” encouraging people to stay away from “toxic advice on socials” and a lot of extreme perspectives” like 75 hard and No Days Off. “Balance is a spectrum that looks a bit different on everyone bc everyone’s walk of life is different.” She then revealed some principles she follows:
- Exercise is a celebration on what I can do rather than a punishment of what I don’t like about myself
- I choose exercises based on what I love rather than what “burns the most”
- If I miss a few days or even weeks, I don’t stress then swing to extremes to “makeup”
- I rest when I’m sick. I honor my bodies needs.
- I genuinely enjoy the style of training I do
- I workout for health rather than “earning” my food.
4. Take Rest Days
Hannah’s rest day is Sunday, explaining “it’s ok to just rest,” in an Instagram post. “You don’t always have to do IT ALL. Many of you work so hard during the week, give yourself permission to chill and just be if your mind and soul needs it. 🫶🏽k? Happy Sunday to all my friends. You’ll catch me reading,” she wrote.
5. Lower Back Pain Relief Exercises
In her recent post she reveals the exercises. “All of these exercises help support the pelvis & can address weakness, imbalances or compensations you may have,” she writes.
- Weighted Thoracic Rotations: “Lack of upper body mobility can cause lower back to compensate,” she writes.
- Hip Flexor Drives + Deep Core: “Strong hip flexors aid in pelvic stability. Connecting it to breath, includes the deep core & pelvic floor,” she says.
- Jefferson Curl + Sacrum Tilt: “Don’t use weight if this is NEW to you. But working and strengthening the lower back outside of “neutral” is important. The sacral tilt opens the back of the pelvis & PF,” she recommends.
- ISO Abduction: “Hold on side that’s bothering you. Glutes help stabilize the pelvis. Weak glutes can cause imbalances and other muscles to compensate,” she explains.
- Glute Adduction Squeeze + Deep Core : “Weak glutes and adductors & pelvic floor can cause imbalances that impact pelvic stability. Working the PF with adductors is a great way to target PF. Make sure to relax PF on inhale,” she concludes.
