Low Back Pain Fix

Many of my clients complain of low back problems. Often this is due to weak glutes and tight hips. Strength training and walking are two of the best things you can do to eliminate or relieve back pain. Below is a protocol I have given to my clients to rehab an injury or prevent one.

1. Walk at least 140 min per week.

   1. Studies demonstrate walking to be incredibly powerful for relieving low back pain. Many people attest that low back pain is worsened after sitting for long periods of time. Walking allows the hips to open up and release tension.

   2. Walking more than 140 min per week showed a 46% decrease in injury recurrence, 28% reduced activity limitations, and 43% less medical care seeking.

   3. You can divide this up as your week allows, though I will suggest you never get fewer than 7,000 steps a day. It has been shown that all cause mortality drops significantly every 1,000 steps per day beyond 7,000. Below 5,000 is considered clinically sedentary.

2. Low Back/Hip Stretches (Do these every day. Eventually they will only be done on lower body training days) For each of these, do 3 sets of 10-12 per side moving slowly through the movements.

   1. Bird Dogs-

1. Child’s Pose-

1. Couch Stretch-

1. 90/90s- Pails and Rails

1. Weighted Planks

   1. Each day include these in your stretch/warm up routine. 4x30 sec.

1. Side Planks

   1. Do 3 sets of 30sec on each side