Understanding & Managing Lower Back Pain | Long Beach CA - Workshop Recap

Lower back pain is one of the most common complaints people deal with, yet it's widely misunderstood. At our workshop, we took a deep dive into where back pain actually comes from and, just as importantly, how to address it the right way.

The three sources of lower back pain

Not all lower back pain is the same. One of the key takeaways from today's session is that lower back pain can stem from three distinct sources, and each one looks and feels quite different.

Nerve Pain

Nerve-related lower back pain tends to feel sharp and shooting in nature, and often refers pain down one or both legs. In some cases, it can also cause muscle weakness in the lower leg, particularly around the ankle, which can be a telling sign that a nerve is involved.

Discogenic Pain

Discogenic pain originates from the intervertebral discs themselves. It typically presents as a central, deep ache and is notably aggravated by prolonged sitting in a slouched or forward-flexed position. If you feel worse after long periods at a desk, this may be the culprit.

Muscular Pain

Muscular lower back pain is generally dull and achy. Unlike the other types, it tends to worsen with movement and improve with rest. This type of pain is often the most straightforward to address once properly identified.

"Before attempting any exercise for lower back pain, it's essential to identify the source of the pain first. Applying the wrong solution can make things worse, not better."

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Three exercises we covered

Once the cause of lower back pain is identified, targeted exercise can be a powerful tool. Here are the three exercises we walked through at the workshop:

1. 90/90 Hip Assessment, Stretch & Switches

A versatile movement used both as an assessment tool and a mobilization exercise. The 90/90 position helps evaluate hip rotation range of motion, and the stretch and switching variations work to improve hip mobility, which can have a direct impact on lower back health.

2. Dynamic Windshield Wipers

A controlled rotational movement that targets hip and lumbar mobility. When performed correctly, this exercise helps improve the spine's ability to move through rotation without stress or compensation.

3. Landmine Kickstand Single Arm RDL

A unilateral strength exercise that trains the posterior chain, the glutes, hamstrings, and back, both as extensors of the spine but also as anti-rotation muscles. The landmine setup makes it especially accessible for those managing lower back pain while still needing to build strength.

1. 90/90 Hip Assessment, Stretch & Switches

2. Dynamic Windshield Wipers

3. Landmine Kickstand Single Arm RDL

These three exercises are excellent tools for managing lower back pain, but they are only as effective as the understanding behind them. Without knowing why your lower back pain is happening, applying any exercise is essentially a guess. And that guess can go one of three ways: it may help, it may do nothing at all, or it may actually make things worse. This is why identifying the root cause of your pain is always the first step. The exercises are the solution, but you need to understand the problem before you can apply one.

Thanks to everyone who attended our Lower Back Rehab Workshop. If you have questions about which type of lower back pain you may be experiencing or which exercises might be right for you, feel free to reach out.

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