Why does my back hurt? Is a common question I’m asked and they want a simple answer with a quick remedy. Unfortunately the answer is rarely simple and there isn’t a quick remedy.

Low Back Pain

Most low back pain is a build up of small “injuries” that go under the radar until they hit a critical mass. As they reach this point they you feel pain but before you thought you were fully fit.

The basic causes of these small “injuries” are small incorrect movements and too little recovery to match your exercise. Your body is working in deficit and not able to catch up and therefore it’ll eventually “fail”

Why does my back hurt? The answer

The first part of the answer is more questions. As a professional I need to find out more about your activities to find out your shortfall. As your shortfall exposes itself you can begin to fill in the gaps. In the video above you’ll what questions to ask to uncover where your lower back pain might be coming from.

Why does my back hurt? The remedy

The...

Exercises for Lumbar Lordosis are simple but not always easy. They need to fulfill a specific criteria and given time. As you know lumbar Lordosis is a condition of the low back. It exaggerates the curve of your spine and comes with muscles imbalances.

Basic signs of Lordosis

Without being scientific, Lordosis commonly protrudes the abdomen and buttocks. A secondary effect can point your knees and toes inward. A tertiary effect can be a rounded upper back. Lumbar Lordosis doesn’t have to include all of these but there could be a combination.

Lordosis Treatment

It’s best to be guided by your combination of basic sign of Lordosis. This will help you select the right stretches and exercises. The primary signs of protruding abdomen and buttocks is the subject of this blog.

Do you want to correct your Lordosis? Click Here to to start my How to Correct Lordosis 12-Week Online Program

Stretches for Lumbar Lordosis

Target the tight muscles of the hip. Stretch in 20s intervals for up to ...

Core strengthening exercises follow a particular formula and in this tutorial I’ll help you recognize it. Common exercises people believe to strengthen their core are sit-ups, crunches, back extensions and so on. These exercises might strengthen a muscle but it doesn’t mean they’ll strengthen your core.

Common Core Exercises

These exercises do a few things that will eventually reduce your core strength;

1. They produce movement at the spine
2. They use your spines full range of movement
3. They focus on single muscles

These 3 ingredients are a recipe for injury and something to avoid. That’s not to say your never going to move from your spine or use it’s full range of movement. Everyday life will require it at some point but to proactively do it using exercise is a poor choice. Your speeding up the injury process and making it harder to overcome problems like low-back pain.

Core Strengthening Exercises

You’re better off following these 6 important reasons that make these exercises i...

Lower back exercises aren’t what you think they are. Many of them can make your back pain worse without you knowing it. The exercises that make it worse are the more popular and common ones.

Back Extension Exercise

Back extensions are a popular exercise used in rehabilitation but a poor choice because of the high compression put on the spine.  This force comes from muscle contraction around the spine. It can’t be eliminated but it can be reduced.  There are many variations of the back extension. Whether your goal is to overcome back pain or core training all of them should be removed from your workout.

Lower Back Exercises

To overcome low-back pain or increase core fitness these exercises should challenge lower back muscles but reduce compression on the spine. Quality lower back exercise should also focus on the muscles of the hip and override the hamstring muscles.

If you want to find more about these exercises please watch the tutorial above. You’ll more about why back extension...

Lordosis treatment exercises can flatten the your lumbar spine. They are helped by stretches that loosen the right muscles. If you only perform exercises, muscles remain stiff and don’t reduce the lumbar curve as easily.

Lordosis Treatment Stretches

There are 4 main muscles linked to Lordosis:

1. Psoas
2. Iliacus
3. Rectus Femoris
4. Adductors

In the tutorial above you’ll learn 3 stretches that target these four muscles. You’ll also learn 3 simple techniques that will help you get the most form these stretches. It’s best to start with stretches so you can take advantage of the “stretch window” when your muscles are loosest. It lasts between 20-30mins before your muscles begin to recoil.

Lordosis Treatment Exercises

Now that your muscles are looser your ready for exercise. Performing exercises will benefit your Lordosis but including extra tips from the tutorial will help you reduce your curve faster.

The exercises you do should achieve 2 things:

1. Flatten the lumbar curve
2. Rotate yo
...

Core muscles are important for a healthy spine, reducing injury risk & sports. They help you at every level of fitness but only a few get the headlines. You’ve probably heard abdominals and maybe oblique’s. These are important core muscles but a small part of a bigger network.

Some important core muscles

Do you know there is a muscle called Quadratus Lumdorum? This is a very important muscle for your spine. Another called Latissimus Dorsi also helps stabilise your spine. These 10 core muscles in the tutorial above are working together to keep you fit and healthy but we don’t always train these muscles together.

Your Core

As I’ve mentioned your core is a network of muscles working together. However the exercises like sit-ups and crunches rarely show this. These exercises work your muscles separately and can hinder your health and fitness. Your core works best when exercises get muscles working together. Simple exercises like the plank and side plank do this.

But it doesn’t stop the...

Low-back pain causes can be varied and hard to figure out but there are clues. First there’s a pain trigger, the moment you experience the pain. Second, what created that pain trigger? Many people treat the pain trigger but forget to look into what caused it. The further you can look back into the injury the more likely you’ll overcome low-back pain.

Pain triggers might be;

1. A trigger point
2. Muscle tension or stiffness
3. Nucleus pulpous touch your nerve

Trigger Points

A trigger point is a small knot in your muscles. They can cause pain at the site of the trigger point or elsewhere around it. For example; hip trigger points are one of the low back pain causes.

Muscle Tension and Stiffness

This is where a muscle remains partly contracted for a prolonged period of time. It’s normally caused by overusing the muscle and can lead to back pain. Trigger points are different because are small knots within the muscle rather than the whole muscle.

Nucleus Pulpous touching your nerve.

Th...

Exercises to reduce Lordosis are essential because they are used to flatten the curve of your lumbar spine. Stretches make your hips muscles looser so you’re able to flatten your lumbar curve. Making Exercises and stretches together the best formula.

How to select the best exercises to reduce Lordosis

• You actively flatten your lumbar curve
• You actively reposition your pelvis
• The exercises start simple

You actively flatten your lumbar curve

Your spine won’t flatten itself; it learns good posture just like it learns poor posture. Lordosis doesn’t happen overnight it will come on gradually and it’s the same for correcting it. The more you perform exercises that flatten your lumbar curve, the greater chance you have correcting it. This is why they are essential.

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You actively reposition your pelvis

Your pelvis is closely related to yo...

Core strength is considered an important part of physical health and fitness. It’s the foundation, as you are only as strong as your core. You may have seen many people lifting heavy weights but in many cases their core isn’t strong enough and eventually they’ll injure. They can lift these weights because they have very strong arm and legs but their core is left behind. This leaves them with a weaker foundation and a higher risk of injury.

In the tutorial above you’ll learn how to build a stronger core that’s healthier and fitter. You’ll learn this from 4 main points:

1. Definition of core strength
2. Simple anatomy of your core
3. Exercise for your core
4. Why is it important?

Definition of core strength

It’s important to learn the definition of core strength because it helps you understand what exercises to do and how to do them.

Simple anatomy of your core

There are a few fundamentals that add to the definition. It’s the next layer of information you need to help you do the right e...

Exercise for low-back pain is as important as massage or other therapies. In this blog I want to show you how to get exercise right because so many get it wrong. You’ve probably heard the saying “practice makes perfect”, well it’s not the case. Correct practice makes correct practice and incorrect practice makes incorrect practice.

Basically what I’m saying is, you can practice something wrong. This is generally the case for exercise for low back pain. Many people think that doing exercise is right but for low back pain it’s about how you do it. There are a couple of areas to get right and they are:

1. Selecting the right exercises
2. Knowing how to do them right
3. Progressing the exercise to overcome low back pain

Selecting the right exercises

The right exercises for low back pain minimise pressure on the low back, not eliminate pressure. The exercises want to activate areas of the core not single muscles.

Exercises that are out include:

1. Sit Ups
2. Crunches
3. Twists
4. Side Bends
5. Le
...