The WORST Stretch For Low Back Pain (And What To Do Instead)

Introduction

This tutorial provides actionable steps to address low back pain, inspired by insights shared by Brendan Backstrom, who developed a program aimed at strengthening the lower back. This method counters the common belief that the lower back must be protected rather than rebuilt, offering a new perspective on recovery and strength training.

Step 1: Understand the Nature of Low Back Pain

• Recognize that low back pain often leads to a mindset of protection rather than recovery.
• Acknowledge that conventional wisdom suggests that the core protects the lower back, but this can leave individuals feeling vulnerable.
• Accept that recovery is not a quick fix; it requires time, patience, and gradual rebuilding.

Step 2: Rebuild Your Lower Back Strength

• Develop a Mindset for Recovery: View your rehabilitation process as a gradual journey, adjusting your efforts based on progress.
• Reacquaint Yourself with Your Lower Back: Focus on understanding your body’s cues and capabilities.
• Create Your Own Back Brace: This concept emphasizes strengthening your lower back muscles, which can serve as a natural support system.

Step 3: Incorporate Targeted Exercises

• Engage in exercises specifically designed to strengthen the lower back. Here are some recommended types:
  • Back Extensions: Lie face down and slowly lift your upper body while keeping your hips on the ground.
  • Bridges: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.
  • Bird-Dogs: On all fours, extend one arm forward and the opposite leg back, then switch sides.

Step 4: Address Sciatica

• Understand that sciatica can be complex but manageable through targeted strengthening.
• Focus on gradually building strength in the muscles surrounding the sciatic nerve to alleviate discomfort.

Step 5: Follow a Structured Program

• Consider Brendan’s Low Back Ability Program, which emphasizes a long-term approach to recovery and strength training.
• Be prepared for a commitment of 1 to 2 years to remodel your back effectively.
• The program offers a "pay what you can" model to ensure accessibility for everyone.

Conclusion

To combat low back pain effectively, shift your mindset from protection to proactive strengthening. Implement targeted exercises, understand the complexities of pain, and consider structured programs like Brendan Backstrom's for long-term recovery. Start taking small steps today towards building a stronger back and reducing discomfort in your daily life.