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I Got Your Back...Literally

Only Back Pain Prevention and Recovery Guide You'll Ever Need

The Core

Thirty-one million Americans are currently suffering from this much too common ailment and I'm going to at least try to lower that by a few million by writing this. Probably won't happen but even if I end up helping just you, it would still be well worth it.

Core Training

Core training will put less stress on your lower back, allowing your discs to heal faster. Strengthening the core can also provide a stronger layer of stability. 

New Habits to Consider:

  • 5 sets of 1 minute Planks / Side Planks / Anti-Rotation Planks / Side Star Planks / etc..
  • 5 sets of 20 reps Hanging Leg Raises
  • 5 sets of Front Lever Holds

Never perform Sit-ups or Crunches. The Marine Corps and Navy SEALS have banned sit-ups and crunches in their fitness programs because these exercises are very outdated and have shown to actually increase the risk of back pain. I cringe every time I see someone on the decline ab machine performing crunches.

The Hanging Leg Raise is the safest exercise for strengthening the rectus abdominis muscle. It also provides a stretch for the lower back muscles which is important for fixing lower cross syndrome.

Train your core at least three times per week 30 minutes - one hour per session.

Bonus Tip: Make sure to research and understand the proper form and technique of any new exercise to reduce risk of injury.

Fix Lower Cross Syndrome

Lower cross syndrome is a side effect of a very sedentary lifestyle. In LCS, the lower back stabilizer muscles and the hip flexor muscles are too tight, and the core and glute muscles are weak. Everyone has LCS to some degree. To fix this all you need to do is strengthen your glutes, do some core training, and stretch your lower back and hip flexor muscles more often.

New Habits to Consider:

  • Core Training
  • One set 30 seconds Hip Flexor Stretch (Youtube "Real" vs "BS" Hip Flexor Stretch)
  • Five sets of 12 reps Hip Thrusts
  • Bonus Habit: Get at least eight hours of sleep. The spine needs at least eight hours to fully decompress and absorb nutrients.
  • Consider investing in your health with the following options as well.


A quick word on chiropractors: 

There are good and bad chiropractors. Choosing the right chiropractor can be tricky, as there are a variety of spinal manipulation techniques and it can be difficult to figure out which technique is best suited for your need.

Chiropractors that specialize in the Cox method are a good place to start. The Cox method is a spinal decompression technique that is well researched and clinically proven as an effective first-line treatment option for many back pain issues. Just google cox chiropractor near me and you should be able to find one. 

Supplements to Invest In


Barbell Pad for Hip Thrusts

If you want to add more resistance, you'll definitely need one of these.

Glucosamine Sulfate

Biological research supports glucosamine sulfate as a key ingredient in cellular cartilage, tendon, and joint repair pathways.


This is the safest method of stretching the hamstrings. Other common methods such as bending over or touching your toes while sitting can cause more harm to the low back.

Abductor Work

Resistance bands to work the abductors and glutes for more stabilization.

Decompression Belt

This belt helps the healing process of lower back injuries by decompression the spine, allowing nutrients to flow into and out of the vertebral disc space more efficiently. It is also ergonomically designed, machine washable, and can be discreetly worn under a shirt. Highly recommended for leg training and if you have to sit for a long time. 

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