A Science-Based Approach to Supporting Lower Back Pain
If you’re dealing with lower back issues, you know how debilitating the pain can be. Simple activities like getting out of bed, bending over, or even sitting for extended periods become a challenge. At Body by Choice, we’ve helped countless clients recover from back injuries using a systematic, evidence-based approach.
Today, we’re sharing one proven corrective routine that has helped clients return to functionality and get back to doing what they love, pain-free.
Understanding the Problem: Is It a Disc Issue or an Anatomical Issue?
If it is a disc issue – rest is important, however strategic movement and corrective exercises also play an essential role for faster, enhanced healing. Your body needs specific inputs to restore proper function and prevent future flare-ups. Remember, movement is the best anti-inflammatory tool available, as long as it’s tailored and doesn’t aggravate the injury. Anatomical and degenerative issues are a different challenge to address; however, incorporating manual release, targeted stretching, and tailored exercises can greatly improve your situation and often help you avoid surgery.
Please know that discs in our spine tend to swell overnight, increasing pressure on the nerves when we first wake up. This routine is designed to help you mobilize and engage the muscles around your core, providing relief and support to begin your day. If you’re too sore first thing in the morning to do these exercises, I suggest taking a hot bath and/or doing some light walking before completing this routine.
The routine below takes a comprehensive approach by:
- Creating space for the disc to decompress and heal
- Releasing muscular tension patterns that contribute to pelvic imbalances and asymmetries
- Activating the parasympathetic nervous system and pushing oxygen into the area to accelerate recovery
- Activating inhibited musculature around the area and restoring proper movement patterns to prevent re-injury
The 5-Day-Per-Week Recovery Protocol
Give this sequence a try. Perform this routine in the exact order listed, five days per week.
1. Calf Rolling (60 seconds per side)
View demonstration video: https://youtu.be/2qvZXdfnldg?si=5FQgeMSHw7jJVtnR
Why it matters: While this may seem disconnected from your back pain, tight calves create inhibiting patterns in your quadriceps, hamstrings, and glutes that lead to pelvic asymmetries and imbalances. By releasing the calves, you enhance overall muscle function and prevent further low back irritation as it heals.
How to perform:
- Use a foam roller or even a rolling pin from your kitchen
- If the standard position flares your back, lie on your stomach and have someone roll each calf using approximately 20 pounds of pressure
- Find painful areas and apply pressure with your top leg while completing ankle circles with the bottom leg
- Spend 60 seconds on each side
2. Glute Medius Release (60 seconds per side)
View demonstration video: https://youtube.com/shorts/iE2R6STkAiI?si=30jeqcmypzYjDUXR
Why it matters: The glute medius plays a role similar to the rotator cuff of the shoulder, but for your lower back. Most people develop weakness in this area due to modern day lifestyle. While a tight muscle often indicates weakness, our immediate focus is to release tension in this region before strengthening this critical stabilizer.
How to perform:
- Use a lacrosse ball, baseball, or tennis ball if the baseball and lacrosse ball are too hard for your pain tolerance
- Locate your hip bone and place the ball just above it
- Cross-cut the muscle fibers and scan the entire glute for trigger points
- Spend extra time on areas that are most tender
- Complete 60 seconds per side
3. Side-Lying Hip Abductor Passive Range Lift-Off
View demonstration video: https://youtu.be/tvEp0CNp_Vw?si=KlCI7oY8ZgwWjF1j
How to perform:
- Lie on your side and ensure both hips stay stacked
- Keep your top leg very straight and internally rotate the femur (point your toe down in a pigeon-toed manner)
- Stay within your working range and find an end-range starting point that doesn’t change your stacked pelvis position
- Use slow reps: 2 seconds up and 2 seconds down
- Complete 15 slow reps per side for 2 sets
4. Table Glute Stretch & Positional Isometrics (90 seconds per side)
View demonstration video: https://youtu.be/sP6lXH_jA9E?si=72Y2CTs1266gpAET
Important modification: Skip this exercise if it causes pressure or pain in your low back during torso flexion.
How to perform:
- Keep the stretching-side glute on the table
- Maintain a high chest position as you lean forward
- Hover over the top leg’s knee
- Avoid excessive torso flexion, which can aggravate the nerve
- Hold for 90 seconds per side for set 1
- Complete a 20% effort for 30 seconds via PAILS and RAILS contractions for sets 2 and 3
5. Prone Cobra Extensions (10 reps)
Why it matters: This movement creates space for the disc to decompress and recover—essentially giving it room to breathe.
View demonstration video: https://youtube.com/shorts/T6myxGHmhMk?si=p8kZSDfSbNb9S_xZ
How to perform:
- Lie on your belly
- Perform strict cobra bends with controlled movement
- Pause for 1 second at the top position
- Stop before any pain occurs
- Complete 10 repetitions
6. Deep Belly Breathing (10 reps)
Why it matters: This technique activates your parasympathetic nervous system, which is responsible for healing and recovery. By directing oxygen to the painful area and triggering a relaxation response, you accelerate the healing process.
View demonstration video: https://youtu.be/L51pUv1H5ls?si=H5fuAgSVcsJKdQ1L
How to perform:
- Lie on your stomach
- Make your belly as distended as possible, pushing oxygen into the painful area
- Inhale slowly through your nose for 4 seconds
- Pause for 1 second at maximum inhalation
- Exhale slowly through your mouth for 8 seconds
- Complete 10 repetitions
The Body by Choice Difference
This protocol represents just one example of the customized corrective programs we create for our clients at Body by Choice. Every body is different, and every injury requires a tailored approach.
When you work with our team, you get:
Personalized Assessment – We identify the root cause of your pain, not just the symptoms
Custom Programming – Your routine is designed specifically for your body and your goals
Expert Coaching – We guide you through every exercise, ensuring proper form and progression
Ongoing Support – As you heal, we adapt your program to continue your progress
Long-Term Results – We don’t just fix the problem; we teach you how to prevent it from returning
Your Next Step
If you’re tired of living with pain or just want to perform better, it’s time to take control of your life. At Body by Choice, we’ve helped hundreds of clients overcome injuries and achieve their goals, allowing them to return to the activities they love—stronger and more resilient than before.
Ready to start your recovery journey?
Book your free consultation today, and let’s create a personalized plan to get you back to feeling your best.