Lower Back Pain Prescriptions
This protocol addresses the most common patterns of lower back pain — the kind caused by prolonged sitting, repetitive bending, or general deconditioning. It works through soft tissue release, targeted mobilization, and movement resets to restore function and reduce pain.
Warning
This protocol is designed for general muscular lower back pain. If you experience pain radiating down your leg, numbness or tingling, loss of bladder or bowel control, or pain following a traumatic injury, stop and seek professional medical evaluation immediately.
Protocol
Step 1: Soft Tissue Work
Begin by releasing the muscles that are likely contributing to the pain — the psoas, QL (quadratus lumborum), and glutes.
- Psoas release: Lie face-down on a foam roller or lacrosse ball positioned just inside the hip bone. Relax and breathe for 60–90 seconds per side.
- QL release: Lie on your side with a lacrosse ball between the floor and the muscle between your lowest rib and hip crest. Hold for 60 seconds per side.
- Glute release: Sit on a lacrosse ball positioned in the meaty part of the glute. Cross one ankle over the opposite knee and roll slowly for 60–90 seconds per side.
Step 2: Mobilization
Once the tissue is loosened, restore range of motion through the lumbar spine and hips.
- Cat-cow: 10 slow repetitions, emphasizing full flexion and extension of the spine.
- Child’s pose: Hold for 60 seconds, focusing on breathing into the lower back.
- 90/90 hip stretch: 60 seconds per side to open the hips and reduce compensatory load on the lumbar spine.
- Supine spinal twist: Lie on your back, drop both knees to one side. Hold 30–45 seconds per side.
Step 3: Movement Reset
Rebuild stability and control through the lumbar region.
- Dead bugs: 8–10 reps per side with a focus on keeping the lower back pressed into the floor.
- Glute bridges: 12–15 reps, squeezing the glutes at the top and maintaining a neutral spine.
- Bird-dog: 8–10 reps per side, extending opposite arm and leg while keeping the hips level.
When to Use
- After prolonged sitting (8+ hour work day, long drive)
- When waking up with general lower back stiffness
- Before or after lower body training sessions
- As a daily maintenance routine if you have a history of lower back issues
When to Seek Professional Help
- Pain persists beyond 2 weeks despite consistent use of this protocol
- Pain radiates down one or both legs (sciatica pattern)
- Numbness, tingling, or weakness in the legs or feet
- Pain that worsens with coughing or sneezing
- History of spinal fractures, disc herniations, or spinal surgery
- Pain following a fall, collision, or other traumatic event