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.

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