Low Back Pain
Exercises

With great power comes great responsibility.
Athleticism lives in the transverse (rotational) plane.
Kicking. Throwing. Hitting. Swinging. Heck even running!
Yes, these are powerful movements that happen with rotation. But...
We’re only as powerful as we’re able to control. That’s the responsibility portion.
Working on anti-rotation is equally as important as rotation.
Here’s a quick little progressive concept from some of my favorite movement strategies.

Now now now, flexing or extending your spine is perfectly NORMAL. The issue arises when we layer that with quality or quantity (time or load.)
This banded feedback cues the brain to FEEL the position. From feeling where we are in space, then we can own that range.
Move that rump! Let me know how it goes! Can you control the resistance or do you look like a drunkard on a wedding dance floor?

Upper vs. LowerWith great power comes great responsibility.The Transverse Plane (rotation) creates most of our power. Think; throwing a ball, swinging a golf...
Part of the joy I get from my 'job' is making things up. . The other day I had a client in for fairly significant low back pain rehab. A dead bug wasn't chal...
Running is pretty straight forward. I mean, it's mostly in the sagittal plane - so our mechanics should reflect that. . Check your gait and if this applies to you - give this one a shot before you take off for your next run. Three sets of a million.
Pardon the guest host, Pete and the raspy voice for a minute. Say what you want, the dead bug still has its place as staple core exercise. This isometric variation limits the ranges of motion of arms and legs that might cause a dead bug to be painful.
Learn how to touch your toes! Oftentimes, "tight hamstrings" aren't tight at all and stretching them further isn't the answer. Sometimes your brain doesn't "trust" your body to go down any further so it locks up your hamstrings. To build this trust back we can activate our core using pattern assistance.
 

Bulging discs, herniated discs, sciatica, radiculopathy, facet syndrome, or just general achy low back pain - these are the exercises for you.

Your breathing is so much more than just getting oxygen into your system.
This lunge mobility is a great example of that.
Drop down into the position and you’ll be sure to feel a slight stretch on your lateral “slabs.”
But then take a big belly breath. Feel that intensity ramp up?!
Your diaphragm draws oxygen into your lungs, sure. But in order to do that, it must displace your viscera. This displacement adds an internal stretch to the tissue.
Lots of folks have tried a thousand different YouTube stretches for low back issues - but controlling your breath is often a huge blind spot.

Synergy / Gapping the SI Joint Re-setLittle variant of a PNF style exercise here for posterior vs. anterior transverse chains.I've said it a thousand times, ...
"Daddy Issues" - Vol. 2Back at it again with the trust issues!Can't touch your toes?Your hamstrings or low back might not be the issue.Rather, your brain may...
Daddy Issues / Yep, you read that right! . It's very possible that you have mobility or structural restrictions that aren't allowing you to get deeper into y...
"You Can Do Side-bends or Sit-ups." / Sir Mix-a-Lot and I reallllly don't want you to lose that butt. . Athletic efficiency requires effective use of all the...
My thoracic Mobility "Go-To" exercises are super easy to do daily and quick. Even a brief 3 reps per side of each of these exercises DAILY has been a huge help for not only my pain and tightness but even my golf swing!
I know, I know, I know. Dead Bugs are boring. I agree! That doesn't change how awesome they are for helping engage a neutral core though! Why I like this variation is because it helps to depress the rib cage - a common fault with most dead bugs that I see people doing.