How to Get Rid of Back Pain: 3 MonkeyFeet Exercises That Actually Work
Wesley CaspilloShare
Lower back pain affects millions of people daily, limiting mobility, reducing quality of life, and making even simple tasks feel impossible. If you're struggling with chronic back pain, you're not alone—and you're not out of options. The key to lasting relief isn't just stretching; it's strengthening the muscles that support your spine, including your hamstrings, hip flexors, and lower back.
That's where MonkeyFeet comes in. This innovative training tool offers three targeted exercises specifically designed to help prevent and relieve lower back pain by building strength where you need it most.
Why Lower Back Pain Happens (And Why Stretching Isn't Enough)
Lower back pain can be a very serious issue if you're unprepared. While stretching is important to help prevent and relieve lower back pain, the real solution lies in strengthening your back, hamstrings, and hip flexors. These muscle groups work together to support your spine, maintain proper posture, and absorb the stress of daily movement.
Weak hamstrings and hip flexors create imbalances that force your lower back to compensate, leading to strain, discomfort, and chronic pain. By targeting these areas with resistance training, you can build the foundation for a pain-free back.
3 MonkeyFeet Exercises to Eliminate Back Pain
1. MonkeyFeet Hamstring Curls: Strengthen Your Posterior Chain
Why it works: Hamstring curls directly target the muscles along the back of your thighs, which play a crucial role in stabilizing your pelvis and supporting your lower back. When your hamstrings are weak, your lower back overcompensates, leading to pain and injury.
How MonkeyFeet helps: This move strengthens your hamstrings, which can help prevent and relieve back pain. Unlike traditional hamstring curl machines, MonkeyFeet allows for natural movement patterns and single-leg training, helping you identify and correct muscle imbalances.
How to do it:
- Secure MonkeyFeet to your foot
- Lie face down on a bench or mat
- Curl your heel toward your glutes, engaging your hamstring
- Control the movement on the way down
- Repeat for 10-15 reps per leg
Pro tip: Focus on slow, controlled movements to maximize muscle engagement and build strength safely.
2. MonkeyFeet Reverse Hypers: Build Lower Back Stability
Why it works: The reverse hyper is one of the most effective exercises for strengthening the lower back, glutes, and hamstrings simultaneously. This exercise aids in strengthening your lower back, creating stability and building muscle where you may be weak.
How MonkeyFeet helps: Traditional reverse hypers require specialized equipment, but MonkeyFeet makes this powerful exercise accessible anywhere. By adding resistance to your leg extension, you create the tension needed to build serious lower back strength.
How to do it:
- Lie face down on a bench with your hips at the edge
- Secure MonkeyFeet to your foot
- Extend your leg back and up, squeezing your glutes and lower back
- Lower with control
- Perform 12-15 reps per leg
Pro tip: Keep your core engaged throughout the movement to protect your spine and maximize effectiveness.
3. High Knees with MonkeyFeet: Release Tight Hip Flexors
Why it works: Tight hip flexors are a leading cause of lower back pain. When your hip flexors are chronically shortened (from sitting, poor posture, or muscle imbalances), they pull on your pelvis, causing your lower back to arch excessively. This creates compression and pain.
How MonkeyFeet helps: Tight hip flexors don't necessarily mean that they need to be stretched. If you find that you're always having to massage and stretch a muscle in your body, it's time to strengthen it instead. MonkeyFeet adds resistance to hip flexor movements, building strength and improving function.
How to do it:
- Stand tall with MonkeyFeet secured to your foot
- Drive your knee up toward your chest against resistance
- Control the movement down
- Alternate legs for 10-12 reps per side
Pro tip: This exercise also improves hip mobility and core stability, two critical factors in preventing lower back pain.
The Science Behind Strengthening for Back Pain Relief
Research consistently shows that strengthening exercises are more effective than stretching alone for long-term back pain relief. Here's why:
- Muscle support: Stronger muscles better support your spine and reduce load on vertebral discs
- Postural improvement: Balanced strength prevents compensation patterns that lead to pain
- Injury prevention: Strong hamstrings and hip flexors reduce the risk of acute and chronic injuries
- Functional capacity: Strength training improves your ability to perform daily activities without pain
Beyond Exercise: A Holistic Approach to Back Pain
While these MonkeyFeet exercises are powerful tools for eliminating back pain, they work best as part of a comprehensive approach:
- Consistency is key: Perform these exercises 2-3 times per week for best results
- Progressive overload: Gradually increase resistance and reps as you get stronger
- Movement throughout the day: Take breaks from sitting every 30-60 minutes
- Proper form: Quality always beats quantity—focus on controlled movements
- Listen to your body: Some muscle soreness is normal, but sharp pain is a signal to stop
Your Back Pain Relief Action Plan
Ready to say goodbye to back pain? Here's your step-by-step plan:
Week 1-2: Start with 2 sets of 8-10 reps for each exercise Week 3-4: Progress to 3 sets of 10-12 reps Week 5+: Continue building strength with 3-4 sets of 12-15 reps
Track your progress and pain levels in a journal. Most people notice significant improvement within 3-4 weeks of consistent training.
Get Started with MonkeyFeet Today
Lower back pain doesn't have to control your life. With the right exercises and equipment, you can build the strength needed to support your spine, improve your movement, and live pain-free.
MonkeyFeet makes these essential exercises accessible, effective, and easy to perform at home or in the gym. Whether you're dealing with chronic pain or working to prevent future issues, these three exercises provide the foundation for a stronger, healthier back.
Ready to eliminate your back pain? Get MonkeyFeet now and start your journey to a stronger, pain-free back.
Frequently Asked Questions
Q: How long before I see results? A: Most people notice reduced pain and improved mobility within 2-4 weeks of consistent training.
Q: Can I do these exercises if I'm currently in pain? A: If you have acute pain, consult a healthcare provider first. These exercises are excellent for chronic pain and prevention.
Q: How often should I perform these exercises? A: Aim for 2-3 times per week, allowing at least one rest day between sessions.
Q: Do I need any other equipment? A: Just MonkeyFeet and a bench or mat. No expensive machines required.
At Animalhouse Fitness, we're committed to providing innovative solutions for back pain relief and functional strength training. Explore our full range of training resources and equipment today.