[fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=”” text_color=””]I[/fusion_dropcap]s your lower back constantly stiff or aching and you’re not entirely sure why? Have some constantly tight hamstrings?

General lower back pain is something really common in many people so you’re not alone. We know that we spend way too much time sitting in chairs and staring at phones and computers among other things so you don’t need my reminder to make ya feel worst.

What I present today is a simple protocol to make you feel better if you are the “lucky” sufferer of some lower cross syndrome induced general lower back pain.

What’s Lower Cross Syndrome?(click for long answer)

Short answer, the postures you’ve assumed on a regular basis has caused your body to adapt accordingly. This has left you with some weak abdominals and glutes and tight hip flexors and erectors.

Lower Cross Syndrome

When addressing any sort of issue it’s not enough to simply stretch or roll the crap out of it. You also need to strengthen the structures which aren’t doing their job so that you’re not just addressing pain temporarily but also providing a long term fix. The sequence is almost always the same and goes in this order:

Soft Tissue – Break down tension with some soft tissue techniques so the foam roller in this case

Mobilize  РStretch and move the tissues causing issues to the end range available

Activate – Stimulate/turn on the muscles that are responsible for balancing or maintaining movement/position


Ok I know you’re anxious for the fix so here it is:


5 Min lower back protocol

Foam Roll Piriformis 1-2 mins per side or 15-20 long deep breaths

Kneeling Quad PNF Stretch x 5 reps x 3 sets

Glute Bridge x 5 reps x 3 sets

Note: Watch the videos below, pay attention to the breathing and holds



If this was helpful to you subscribe to my youtube and follow me on IG for more.


P.S If you want to make this your best year yet let’s chat about how I can help!




About the author 

Coach Jason

Coach Jason Ingham is a personal trainer, nutrition coach, and founder of BID Health and Performance. Jason has spent more than 20 years practicing the art of lifting and coaching, continually refining his skill set to help his clients build bodies they're proud of pain-free while doing what they love.

When he's not in the gym you'll probably find him buried in a book, exploring the city's restaurants, or crushing the latest streaming sci-fi or fantasy series with his partner Bailey.

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