As I get older, I am becoming more and more convinced that our population believes that pain, and specifically low back pain, is normal. 

I’m not sure when we started believing that, but I assure you, it is not normal. No pain is normal, and it’s not a “rite of passage”. 

Low back pain can be the result of many things. Traumatic injuries, overuse, improper weightlifting form, tight hamstrings, tight hip flexors, sitting too much, standing too much, etc. You get it. There are a lot of causes of it. 


Good news, though! You do not have to be in pain. If you are having low back pain, try these three movements to relieve it.

  1. Lay on a foam roller. (We recommend this one) Place the foam roller at the very bottom of your spine. Think right above your glutes. Lay on your back, and let your knees relax into the ground. Your hips should be sticking up in the air, and you should be feeling in a stretch in the front of your hips, and low back. Try to stay there for 5 minutes.
  2. Supermans. Lay on your stomach with your arms over your head. Simultaneously lift your chest and feet off the ground, and slowly lower back down. It seems counterintuitive to exercise a part of your body that is in pain, but a lot of times, low back pain happens because our low back is weaker than the muscles around it. 
  3. Glute Bridges. Lay on your back, with your knees bent and your feet hip width apart. With your weight in your heels, push your hips off the ground. Hold it for 5 seconds, then slowly lower your hips to the ground, keeping your glutes, and core tight the whole time. Try 15 reps. Your glutes are one of the biggest muscle groups in your body, and when they are not properly strengthened, they can cause pain in your low back.

Give these a try 3-4x per week for a couple weeks, and see how your back pain has changed. 

And, of course, if you want a movement or pain assessment, schedule a consultation with one of our coaches