Search Google for lower back pain and you will return almost 8 million hits, with a slightly narrower list of potential causes. Trying to find a sustainable solution to chronic, non-specific lower back pain is like trying to figure out what caused your lower back pain to begin with.
My default strategy of training around (not treating) lower back pain is always movement and activation first. Based on the results of a handful of assessments to determine core strength, hip mobility, and spinal stability, I will implement a few of the following strategies:
- Glute Max/Med Activation: the better our glutes function, the less pressure you feel in your lower back. Our glutes drive the majority of our forward movement and spend most of the day turned off because we sit so much. More often than not, just adding glute bridges will alleviate some low-level back pain.
- Hip External Rotation: using a mini-band or combination of mini-bands to activate the deep, intrinsic hip muscles that turn our hips out when our knees are bent is a powerful way to teach our hips to rotate safely and combined with glute activation, our hips learn how to be less dependent on our hip flexors to move forward.
- Lumbar Spine Stabilization: putting ourselves in unstable positions causes our brains to react by protecting our spinal cord. Doing so in a safe training environment is an effective way to trick our brains into strengthening the stabilizing muscles of our spines.
If you or someone you know is affected by non-specific, chronic and low-level lower back pain, send me an email; I would love to help in any way I can.