Has lower back pain been keeping you from enjoying life?
I’ve been there.
For nearly two years I dealt with sporadic pain, daily discomfort and useless doctors.
And in hopes of recovery I’d stretch, walk, and keep careful care of my lower back.
Like most men who suffer from lower back pain, I felt limited and lousy.
But not anymore!
I stumbled upon the answer to my problem.
And although the first week was rough. I was able to completely get rid my back pain in under 3 months.
And it only took two exercises.
But before I tell you what those exercises are, here’s a bare-bones brief on:
Why You Have Lower Back Pain
Put bluntly, you have lower back pain because you have weak abs and a weak ass.
When your abs and glutes are weak, you have a physical imbalance that your lower back tries to compensate for.
This puts extra strain on your lower back which results in back pain.
Make sense? Good.
Now that you’re up to speed, let’s get to the juicy part:
How I Fixed My Lower Back Pain
Now I tried a variety of the recommended exercises. Some were better than others.
But pretty quickly I realized that you only need these two:
- Sumo deadlifts (video)
- Ab rollouts
And here’s why-
If you don’t go to the gym or exercise in general, then you already know your lower back pain is a result of your lifestyle.
But if you go to the gym and you squat, leg press, etc., and you still have a weak butt, then you have another problem:
You have difficulty activating your glutes.
This is where the sumo deadlift comes in.
Because the sumo deadlift forces you to activate your glutes.
There’s no way around it.
You’ll squeeze your butt so much you’d think a diamond might pop out.
In fact, I recommend you start ALL of your leg workouts with the sumo deadlift.
Not only because you should prioritize your lower back rehabilitation.
But because when you sumo deadlift, your glutes “awaken”.
The activation is undeniable.
This even makes your lower body stronger for the rest of your workout.
How often should I do sumo deadlifts?
As often as you can.
After your first week your back will already feel immensely better.
Recommended sets and reps?
Perform at least 4 sets of 6 reps. Lift moderate to heavy. And focus on getting a nice squeeze.
What if I have a bad knee?
Stance your feet slightly closer together. This will take some pressure off of your knee.
If you’re knee still isn’t having it, lower the weight and put more focus on the squeeze.
Forget about sit-ups, crunches, “ab machines” and all that other crap.
When it comes to strengthening your abs, all you need is an ab roller.
It’s far more comfortable and effective than any movement where your ass is planted on the floor.
You also feel the relationship between your abs and lower back.
You’ll notice this most when you don’t rollout with proper form.
Specifically, discomfort when you rollout too far and your abs aren’t able to support your back.
Doing at least 3 sets of ab rollouts for 10+ reps is more than enough.
How Long Will This Take To Fix?
This question really shouldn’t matter.
I dealt with the pain and discomfort for about two years and I was sick of it. So I was willing to work on it for however long it takes.
It took less than 3 months.
And I only performed sumo deadlifts and ab rollouts twice a week each.
So just imagine how much faster you’d heal if you did more.
All you have to do is put the work in.
Work your abs and glutes.
You will be amazed how quickly you will improve.
You will finally bend and move around freely like you used to.
No longer will you feel lousy and limited.
What are you waiting for?
Start taking care of your back, so it can take care of you.
If you’re interested in knowing how I fucked up my back, read my post
Until next time,