A quote for you: "You can’t wish for both growth and comfort. The process of the first is the second."

If you’ve ever dealt with low back pain, you know how exhausting it can be.

It’s not just the pain itself, but how it seeps into every part of your life.

It hurts when you’re getting out of bed, folding laundry, mopping the floor, or even just sitting at your desk.

And as if the physical pain wasn't enough, you also have to deal with the frustration of not being able to move the way you used to.

You forget what it feels like to live without pain...

It slowly becomes your new reality.

But it doesn’t have to be that way.

Here’s the protocol I use for my clients to overcome low back pain:

1. Activate Your Glutes Before Every Workout
Weak glutes can put extra strain on your lower back. Activating them before you work out or do any sort of physical activity helps stabilize your pelvis and reduces stress on your lumbar spine.

Mini bands are perfect for this. They add resistance without putting pressure on your back.

Try these glute activation exercises:

• Fire Hydrants

• Glute Bridges

• Banded Lateral Walks

2. Mobilize Your Hips
When your lower back hurts, stretching it directly is usually a bad idea. You should focus on mobilizing the areas around it, especially your hips.

When your hips are super tight, those muscles can pull on your spine and cause pain. Mobilizing your hips takes pressure off your lower back, allowing it to do its job without compensation.

Try these mobility exercises:

• Cat-Cow Stretch

• World’s Greatest Stretch

3. Strengthen Your Core
A weak core makes your lower back work overtime to keep you stable. Strengthening your core is essential to relieving pain and preventing future issues.

The goal is to build stability, not just crunches and sit-ups. Think about exercises that engage your core in a functional way.

Best core exercises for low back pain:

• Dead Bug

• Bird Dog

• Side Plank

4. Don’t Sit Still
Sitting too much is often the root of the problem. Your body stiffens up, and your lower back takes the hit.

Take breaks from sitting every 30-60 minutes to move around. Even a short walk can relieve tension and boost blood flow to your lower back.

Try this:

• Go for a 10-20 minute walk daily.

• Set a timer to remind you to stand up and stretch every hour.

Walking improves lumbar function, eases pain, and helps you rely less on painkillers.

That’s All for Today!

Have a wonderful day,

Alex