Is your lower back bothering you?

Chances are the answer is- YES…

Multiple sources from universities like UNC, groups like the American Chiropractic Association, and NCBI have all cited similar statistics that roughly 80% of Americans will experience chronic back pain episodes, and is the 2nd most common reason for doctors visits (behind upper respiratory infections).

So clearly it’s a really prevalent issue that a lot of us are dealing with, and in most cases we typically handle it with pain and inflammation medications/supplements (some more natural than others), frequent chiropractic/massage/PT treatments, &/or a handful stretches/exercises we can do that we have picked up from various sources over the years. 

However, between all the various treatments and techniques we try, they often don’t correct our lower back pains… Instead, we tend to feel better for a period of time, but very quickly, we often are reverting right back into our pain & injury patterns.

So if we aren’t solving the root causes of our lower back injuries, we should probably ask- 

Why does lower back pain occur?

  1.  Daily posture and movement patterns that are impacting the LB.
  2.  Major injuries or major impacts (car accidents, sports injuries, etc). Normally these moments of trauma not only injur the LB, but set us up to change the way we stabilize the body, and then impact our ongoing posture/movement patterns…

So since posture and movement patterns are involved with either or both the cause of the initial injury, or the impact of the recovery, then let’s ask- 

What are the postures and movements that are so detrimental to our LB? Well for almost all of our clients they tend to fall in one of the two camps

  1.     ”Over-arched” or an ‘anterior pelvic tilt.’ This is when our hips roll forward and slope downward; i.e. A belt buckle would slope down towards the ground in comparison to the back of the belt.
  2.     ”Flat-backed” or a ‘posterior pelvic tilt.’ This is the opposite where we lose the natural arch of the LB. 

These two positions, for different reasons, tend to be associated with deactivated glutes complexes (glute max, med, and min), as well as poorly functioning core stabilizing musculature… These two combinations in turn put a whole lot of tension in the LB that should be distributed amongst the glutes & core instead.

So to see if you have one of these issues- try looking at yourself in the mirror from a side profile and watch yourself move a little bit: you can walk around, do a couple of lunges, &/or a squats, and just watch yourself to look at what happens around your LB. Is it over-arching or is it flat? Or if it’s in between, great you’re in a good position! (to see a visual example of this check out the video link)

Then if you are seeing one of those positions, how do we fix it?!

Often, we try to solve these patterns by doing isolated exercises that train the glutes and core to get stronger, &/or certain stretches that give relief to the LB… Yet very rarely do these techniques permanently solve our pains.

This is because we need to improve how we actually move and hold our bodies each day, in the ways we move and hold our bodies… This means doing exercises that translate to how we actually move each day, so that we improve the ways we move each day… Novel concept huh? 

If you’d like to see an example of how this can be done, with some special tips & tricks we use in our HBR Program with our clients, then check out the video I did on this very topic!

Lower Back Pain Solutions

Why is our Lumbar (lower back) being impacted 🤔? Why are the typical techniques we are taught not solving our lower back problems 🥵?Finally, and most importantly- How do we actually fix it?!Let us know how you feel with these activations in the comments 👍.& if you want additional (and FREE) help, here is a link to our calendar to schedule a consultation call with our team-

Posted by Health By Ratio by Madison Doubroff on Wednesday, August 12, 2020


If you have any questions, let us know! Give us feedback on how your body feels after; we want to know if this helps with your back soreness.

Want to learn more on this topic? Check out our free masterclass on the 3 Steps to Rehab and Prevent Injuries, while Maximizing Fitness and Health. Or schedule a free 1 on 1 consultation call with my team where we can help you understand where your imbalances are to create a game plan with you on how to correct them, here-