How to protect your lower back and keep it strong forever. A complete analysis.

During our Winter progams and throughout the years, lower back pain has shown up a common injury that appears for most athletes throughout their lifetimes. More often than not, its not a weakness problem — it is most often a load-management and movement-quality problem. To truly protect the lumbar spine, we must understand how it is built, how it is designed to move, and how it is designed NOT to move.

The lumbar spine consists of:

• 5 vertebrae (L1–L5) — large and thick to handle compression

• Intervertebral discs — shock absorbers, not hinges

• Facet joints — guide motion and limit excessive rotation

• Ligaments — passive stabilizers

• Muscles — active stabilizers (erectors, multifidus, deep core)

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Key biomechanical truth:

The lumbar spine tolerates compression very well, but it does not tolerate repetitive flexion, rotation, or shear under load.

This is where most injuries occur.

How the Lumbar Spine Is Meant to Function

The lumbar spine’s primary job is force transfer, not excessive movement.

Ideal roles:

• Stability during lifting, carrying, pushing, pulling

• Controlled motion (small ranges)

• Force transmission from legs → torso → arms

Movement should mainly come from:

• Hips (hinging, squatting)

• Thoracic spine (rotation)

• Shoulders

👉 When hips and upper back are stiff, the lower back is forced to compensate.

The Real Causes of Chronic Lower Back Pain

Most chronic lower back pain comes from one or more of the following patterns:

1. Poor Pelvic Control

• Excessive anterior pelvic tilt

• Overactive hip flexors

• Underactive glutes & deep core
  

2. Weak Anti-Movement Core

• Core trained only with crunches

• No anti-extension, anti-rotation, or anti-lateral flexion work
  

3. Hip Mobility Restrictions

• Limited hip extension → lumbar overextension

• Limited hip rotation → lumbar twisting
  

4. Repetitive Flexion Under Load

• Rounding during deadlifts

• Fatigue-based technique breakdown

• Sitting all day + flexion-based training
  

Why “Stretching the Lower Back” Often Makes Things Worse

This is a critical point most people get wrong.

👉 A tight lower back is often protective tension, not true stiffness.

When the core and hips lack stability:

• The nervous system increases tone in the lumbar muscles

• Stretching removes that protection

• Pain often returns or worsens
  

What to do instead:

✔ Mobilize hips & thoracic spine✔ Strengthen core & glutes✔ Teach the spine to stay neutral under load

1. Hip Flexor Mobility (Kneeling Stretch)

• Reduces lumbar extension stress

• Cue: ribs down, glute squeeze

• 30–45 sec per side
  

2. 90/90 Hip Rotations

• Restores internal & external rotation

• Essential for squats, lunges, running

• 6–10 controlled reps
  

3. Thoracic Extension (Foam Roller)

• Allows upright posture without lumbar compensation

• 6–8 slow extensions
  

4. Cat–Cow (Controlled)

• Improves spinal awareness

• Not aggressive stretching

• 6–8 slow reps

Core & Strength Exercises That Actually Protect the Lumbar Spine

1. Dead Bug (Anti-Extension)

• Teaches rib-to-pelvis control

• Prevents lumbar arching

• 6–10 slow reps per side

2. Bird Dog (Anti-Rotation)

• Trains spinal stability with limb movement

• Keep hips and ribs square

• 6–8 reps per side

3. Side Plank (Anti-Lateral Flexion)

• Protects discs and facet joints

• 20–45 seconds per side

4. Hip Hinge Patterning

• Teaches load through hips, not spine

• Use dowel or wall hinge drill

• Essential before deadlifting

How to Lift Without Destroying Your Lower Back

Key cues for all lifts:

✔ Neutral spine (not flat, not arched) ✔Brace before movement ✔ Exhale gently through effor t✔ Load close to the body ✔ Move through hips first

Red flags:

🚩 Loss of bracing under fatigue 🚩 Rounding under load 🚩 Pain that increases during or after training 🚩 Needing a belt for light loads

Daily Back-Saving Habits (Massively Underrated)

• Stand up every 30–60 minutes

• Walk daily (best low-back rehab tool)

• Avoid sitting in end-range positions

• Warm up before lifting — always

• Sleep with neutral spine alignment

• Manage stress (high stress = higher muscle tone)

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Final Thought: Longevity Over Ego

A healthy lower back isn’t built by: ❌ Avoiding training ❌ Stretching endlessly ❌ Chasing max loads year-round

It’s built by: ✅ Smart movement ✅ Strong hips and core ✅ Respecting fatigue ✅ Playing the long game

A resilient spine is trained — not abused.

Love and chi,

Coach Bryan-

FullBody Athletics