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December 16, 2019

Do You Have Back Pain..?

Or Do You Struggle With Core Strength/Stability?

Back Pain:

Back Pain is one of the most common problems with nearly 80% of Americans experiencing back pain at some point in their life. Back pain can be extremely frustrating, however, there are ways to eliminate/reduce back pain by... developing proper mechanics, developing core strength and adding in mobility/stretching!It is also important to remember that your back is made up of muscles and can get sore just like any other muscle group.

Some common trends that can lead to back pain are:

  • Bad Posture/Prolonged Sitting/ Sedentary Lifestyle
  • Weak Core Muscles/ Poor Form/Control (Anterior vs Posterior Pelvic Tilt)
  • Tight Surrounding Muscles (Hamstrings, Glutes, Hips/ Quads)


  1. Exercise More: Add in more activity to your day, stand at work rather than sit. Focus on improved posture and exercise more!
  2. Core Movement 
  3. Learn to Posterior Pelvic Tilt (

Progression of Posterior Tilt : Supine March→ Leg Raises (

  1. Supine March 
  2. Double Knee Tuck 
  3. Straight Leg Single Leg Lowers

3. Core Strengthning

Anti Extension:

  1. Plank
  2. Body Saw 

Anti Rotation:

  1. Chops
  2. Bird Dog
  3. Pallof Press 

Anti Lateral Flexion:

  1. Side Planks
  2. Side Plank Rotations/Rows

Other Core/Back Strengthening 

  1. Carries
  2. Superman
  3. Turkish Get Up’s

4. Stretch/Mobility (After Class, Mobility Class) 

Standing Hamstring Stretch (

We hope these helped and you took the time to incorporate these exercises/stretches into your routine. If you have any questions or need help implementing these please do not hesitate to ask! 

We are here to help and want you to continue to exercise as pain free as possible! We appreciate you! 

-926 Fam

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