All you need to know about lower back pain!

Regardless of the type of lifestyle we have, we’ve all experienced lower back pain at least once or twice in our lives; some might even experience it regularly.

So, what causes lower back pain?

• Poor core stability and strength
• Inability to engage/ activate the glutes

This leads to:

• Weak mind-muscle connection to glutes and hamstrings
• Becoming more quad dominant (front of the legs are doing most of the work)

Now, how can we fix it?

It’s easier than you think!

• STRETCHING:

If you are sitting for most of the day you will have tight hip flexors. Make sure you take the time to practice some hip flexor stretches. Ex: The cat and cow stretch.

• STABILIZING:

Focus on core stability. Switch up your core routine more often and focus on hypertrophy/ balance.

• BREATHING:

Your posture while breathing has a huge effect on your back. Practice bracing your core. Open up your chest, hold your torso upright and avoid hunching your back.

• GLUTE STRENGTHENING:

Learn to use your glutes during hip hinge movement patterns. The stronger your glutes are, the less you will compensate and use other muscles (like lower back) causing you to have pain.

You do NOT have to live with back pain for the rest of your life, put in the work today and you will be pain free in no time.