Lower Back Injury Clinic: why it happens & what to do about it!

In case you missed it, here's a brief recap what we covered. Everything lower back pain: why it happens, anatomy, common injuries, and what effective rehab looks like. Shout out to The Camp Long Beach for inviting us all to move and learn on Saturday, January 17th, 2026.

Keep reading for all the injuries and rehab strategies that may help YOU with your lower back pain >>

1. Back Pain Is Common — But It’s Not “Normal”

Low back pain affects the majority of active adults at some point. That said, pain does not automatically mean damage, fragility, or that you need to stop training. Most back pain is manageable and reversible with the right strategy.

The goal is not fear avoidance—it’s understanding why pain shows up and how to respond intelligently.

2. Your Lower Back Is Built to Move

We reviewed how the lumbar spine:

• Flexes, extends, rotates, and resists motion

• Works in coordination with the hips, core, and thoracic spine

• Is involved in virtually every activity: sitting, squatting, lifting, running, and rotating

One important myth to retire:

Poor posture is rarely the root cause of back pain.

Strength, coordination, and load tolerance matter far more than holding a “perfect” posture.

3. Common Causes of Low Back Pain

We discussed several frequent contributors, including:

• Muscle strains and joint irritation

• Disc-related pain (bulges/herniations)

• Nerve-related symptoms

• Overuse and poor load management

Key point: Imaging findings do not mean you are broken.

Pain is often driven by factors like fatigue, stress, insufficient movement variability, or asking more of your back than it is currently prepared to handle.

4. The 3 Pillars of a Resilient Lower Back

1. Mobility

Mobility is not just flexibility—it is your ability to actively control movement. When the hips and thoracic spine move well, the lower back can safely do its job.

2. Stability & Strength

Your core functions as a force transfer system. True resilience comes from strength through the ranges of motion you actually use in daily life and training—not just bracing your core and holding still.

3. Load Management

Your back adapts to what you consistently ask it to do. Gradual exposure, appropriate volume, intensity, and recovery are what build long-term resilience. Training through mild discomfort is often appropriate; pushing through pain is not.

5. Movement Is Medicine — When Dosed Correctly

During the movement lab, we demonstrated how common gym exercises can double as rehab tools when applied appropriately:

• Romanian deadlift progressions utilizing dumbbells and asymmetrical loading, especially a B-stance RDL with contralateral load

• Single-arm kettlebell swings, most notably a B-stance single-arm kettlebell swing with contralateral load - really calling on the rotational muscle of your spine to control all phases of this exercises

• Dynamic floor twists, both facing down and facing up - teaching the spine to rotate and, more importantly, control rotation

• Massaging the plantar fascia (sole of the feet) can increase range of motion in the lower back

The takeaway: Exercises aren’t “good” or “bad.” The dose matters.

6. When to Seek Professional Help

If you are experiencing:

• Progressive weakness

• Worsening numbness or tingling

• Loss of bowel or bladder control

• Pain that does not improve with smart training

That’s when individualized care becomes important.

Thank you again, The Camp Long Beach, for having me. If you have any questions, feel free to reach out. I am here for YOU and YOUR rehab journey.

Remember:

You don’t need to stop training—you just need a smarter plan.

Book a Free 15-Min Consultation Call to Get Started