Lower back pain sucks and it seems like nearly every American has dealt with it at some point. Furthermore, the pain never seems to go away for many of these individuals.
When I was 17 years I was diagnosed with spondylolisthesis as my L5 disc popped out a quarter inch. This left me hobbled and barely able to walk upright for about 8 months. Instead of getting back surgery, I was referred to a specialist where I was introduced to barefoot training. While my pain is nowhere near where it used to be, some things flare up from time to time.
If you are like so many others that are dealing with lower back pain (LBP), but still hit the gym or workout on a regular basis, give these three strategies a try to spare your lower back for the long term.
#1 It's all in the hips - Tight hips from prolonged sitting can lead to an anterior pelvic tilt causing your back to get out of line. Do the three hip exercises in the video below. (90/90, goalie stretch, single leg adductor rock back)
#2 Introduce more single leg work - Swap out bilateral exercises like back squats and traditional deadlifts with split squats, single leg deadlifts, and lunges.
#3 Learn to brace - Breathe into your belly and pretend that someone is going to punch you in the stomach. This creates a brace around your core and prevents any energy leaks during your lift. Having a strong and stable core with each rep will keep you safe and secure.
-Check out the video below for a full demonstration: