Lower Back Pain? Here’s the Exercise System I Use

If your lower back keeps tightening up, getting irritated, or limiting your training, simply avoiding movement may not address why the problem keeps coming back. In this video, I walk through a system of exercises I use to help restore comfortable movement, build strength around the trunk and hips, and improve the way the hips contribute during lifting and everyday movement. The first part uses three movements performed in positions that can provide a feeling of spinal unloading while gradually exposing the trunk to movement in multiple directions: Hanging 3-Way Knee Raise — combines hanging with controlled trunk and hip movement. Band/Cable Side Bend — trains controlled lateral flexion through a comfortable range. Reverse Hyperextension — develops the posterior chain while practicing controlled hip and trunk movement. The goal isn't to aggressively stretch or force a painful back. It is to progressively restore confidence and tolerance to movement while strengthening the surrounding musculature. Then we move to the hips. Your hips are designed to produce and control movement in multiple directions. When they lack strength or control, the lower back may end up contributing more during running, lifting, and everyday movement. I demonstrate exercises for: • Hip abduction • Hip adduction • Hip flexion • Hip internal rotation • Hip external rotation • Hip extension and the hip-hinge pattern We finish with a band-resisted standing hip thrust/hinge progression that teaches you to use the glutes while maintaining a controlled trunk position. I also show how to use a stick to learn the hinge before progressing toward dumbbells or a barbell. The bigger idea is simple: don't only train the place that hurts. Restore comfortable movement, develop the surrounding system, strengthen the hips, and then progressively return to the movements your body needs to perform. Back pain can have many causes, so these exercises aren't a diagnosis or universal treatment. New or significant pain, progressive neurological symptoms, weakness, numbness, or other concerning symptoms warrant evaluation by an appropriate healthcare professional. I’m David Mikel, founder of Transcend Endurance. I help runners and tactical athletes pursue excellence in faith and fitness through evidence-based endurance and performance-based strength coaching. Need help building your training around your goals? I offer individualized endurance, strength, and tactical coaching through TrainingPeaks. Visit Transcend Endurance or message me “COACHING” to learn more. Train with Purpose. Embrace the Process.