Low back pain: common cause and top 5 ways to manage it

  Low back pain is a nagging injury that is one of the most common complaints trainers receive from clients in the gym. If you are like millions of other adults who work the 9-5 grind, your low back pain may be from....

Sitting all day!

That's right, sitting for extended periods of time tightens the hip flexors and without proper training, the glutes, hamstrings and abdominals become weak. This pulls the body’s posture forward causing low back pain. The term for these symptoms is called “Lower Cross Syndrome” and is pictured below:

 
 

So what should you do to combat this? After all, you may be required by your job to sit all day. Start with these exercises and do it EVERY DAY:

1.) SMR (Self Myofascial Release) • GlutesLow BackQuads/Hips

2.) AIS (Active Isolated Stretching) • GlutesQuads/HipsHamstrings

And now for some strengthening:

3.) Bird Dogs

Coaching Tips: Be sure to tighten your stomach before every rep and keep the back flat.  Press the heel back as far as possible while tightening your butt and reach as far forward with the opposite arm (as shown in video).

4.) Dead Bug

5.) In-Line Split Squat

Coaching Tips: Be sure to squeeze your butt cheek on the leg that is behind you.  This gives you an active stretch in the hips while teaching you how to tilt your pelvis forward into a more neutral position, thus protecting the spine.

If your low back does not feel any better after trying this corrective circuit, seek a professionals help. There are many factors that contribute to low back pain, Lower Cross Syndrome is just one of them.

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Chris Campbell

Chris Campbell - CEO and Co-Founder Through my passion to forge myself into the best athlete possible, I developed a love for performance training. I learned and experienced that with the right training and the right coach, any athlete can change their body and maximize their performance. The passion I experienced as an athlete trying to find the best training regimen to achieve all my goals was the foundation for starting Peerless Athletics. I began a journey to find the “Holy Grail” of training by learning from great coaches and combining the best parts of each system into one complete training system: Peerless Athletics. I have personally been trained by the best performance coaches in the country including: - Mike Boyle (Director of S&C for the Boston Red Sox) - Dennis Logan (Head of NFL Combine Prep Program at EXOS) - Keenan Robinson (North Baltimore Swim Club and Michael Phelps’ SC) - Rob Oshinskie (Owner/Founder of Victory Sports and Performance) - Joel Saunders (Director of Adult Performance Training at EXOS) - Dennis Keiser (Owner/Founder of Keiser pneumantics) - Rob Taylor (Owner of Smarter Team Training) - Mike Gittleson (Fmr. U. of Michigan S&C Coach) - Augie Maurelli (Fmr. U. of Delaware S&C Coach) - Scott Moody (Owner/Founder of AthleteFIT) - Kevin Boyle (Director for Explosive Performance) - Chris Gorres (Regional Director for Explosive Performance) Athletic Accomplishments: As a walk-on at the University of Delaware, I beat the odds by earning a starting position and a full athletic scholarship. I played fullback/h-back and linebacker for the Blue Hens from 2009-2011. In 2010 we won our conference, the CAA, and went to the D-1 FCS Championship Game. After college, I used the Peerless Athletics Training System to improve my combine stats dramatically. I was invited to the NFL Super Regional Combine to workout in front of all 32 NFL teams. I would have never got to that stage without Peerless Athletics Training Systems which is why I am now dedicated to providing every person I work with the opportunity to use our system and become the best version of themselves.