Pain sucks!

Be it physical or emotional pain, it sucks ass, and it sucks it hard!

I've been in the gym for two decades and I've also played a lot of sports. So I know a thing or two about pain & injuries.

There aren’t many parts of the body I haven’t experienced some sort of pain and hands down the most frustrating is lower back pain.

Which is where I'm going with today’s email...

How To UnF*ck your Lower Back

Before I get cracking, show of hands in the room.

How many people here have experienced lower back pain?

Oh what a surprise, everyone has lifted their hand.

LBP is extremely prevalent. In my near decade of coaching, I'd say at least half of my clients have had back problems.

Luckily I've only ever had one bad bout of pain in 2017 and that was due to me slipping down some very wet stairs - 100% sober might I add.

I've helped fix numerous bad backs, including one client who suffered for 30 years!

So today I want to share a little 'protocol' you can follow if and when you tweak your lower back.

Think of these as a set of 'rules' to get you back to your usual self ASAP.

Stretch above and below
Avoid poor seated positions
Avoid certain movements
Move as much as you can

1. Stretch above and below

Stretching isn't a solution to LBP, but it can be used as part of a bigger plan. If you get it right you can feel immediate relief.

The important thing here is not to focus on the lower back itself, but rather the surrounding areas such as your hips, glutes, hamstrings and thoracic spine.

The common mistake I often see people making when it comes to LBP is focusing on the area itself. All this typically does is aggravate the area more and make the situation worse.

Instead, you are much better served focusing on the surrounding areas above and below the lumbar spine.

For instance, if your hips and hamstrings below are stiff, then your lower back above can be negatively impacted when you move. Think of your stiff hamstrings as two steel cables pulling on your lower back as you move.

If your middle back (t-spine) is locked up from hours sat at your desk, then your lower back below may feel the consequence. If you can't move through your middle back how you're supposed to, then as a result your lower back may have to compensate. Not good!

So the goal when you do mobility work is to focus on the areas above and below your lumbar spine.

The stretches I suggest are:

Couch stretch x 90 seconds per side
Band assisted laying hamstring stretch x 90 seconds per side
Pigeon stretch x 90 seconds per side
Child pose to one side x 90 seconds per side
Thread the needle x 90 seconds per side

How you breathe is also extremely important. When I'm stretching I like to follow a breathing pattern (nose only) of 5 seconds in, hold for 5, exhale for 5, hold for 5, repeat.

This helps you relax and also helps the time pass by quicker.

I must stress that these are only suggestions. You may need to use a variation to suit your current needs. If you feel pain, STOP!

2. Avoid poor seated positions

If you've got a home office and you don't have a standing desk, you're missing out big time!

Not only will your body expend more energy and burn more calories because you're stood up and fidgeting every once in a while.

But it's just way better for your body - especially your lower back.

Our muscles aren’t designed to spend hours sat down doing nothing but getting stretched too much too little.

→ There's a reason why they say sitting is the new smoking.

A standing desk helps negate those issues and I can't recommend it enough!

Now, I'm not expecting you to stand all day, even I don't do that, nor do I want to. So how you sit is very important.

If you sit like a twat, don't be shocked when your back suddenly gives out one day.

Here's how to sit like a pro:

To sit at a desk correctly, ensure your monitor is at eye level to prevent neck strain, and sit upright with your shoulders relaxed and back supported by the chair. Your elbows should be at a 90-degree angle, wrists straight, and feet flat on the floor or on a footrest. Avoid slouching or leaning forward, as this can lead to back and neck pain over time. Maintaining a neutral spine and engaging your core gently helps reduce fatigue and supports long-term posture health.

This is either made very easy or very difficult depending on a few things:

Your desk, your chair, and your attitude.

If these aren’t up to scratch, you're fighting at uphill battle.

3. Avoid certain movements

When you’re dealing with lower back pain, the main goal is to avoid irritating the area further. The lower back is often inflamed or sensitive during flare-ups, and certain movements — like bending forward without support, twisting quickly, or slumping in a chair — can crank up that irritation fast.

It's like taking one step forward and then two steps back. If you've dealt with LBP before I'm sure this sounds all too familiar.

Think of your lower back like one of those annoying paper cuts. It needs time, space, and minimal disturbance to heal. Repeatedly moving poorly (especially with load or speed) is like picking at that cut — it delays healing and makes things worse.

Avoiding those triggering movements isn’t about being scared to move — it’s about being smart with how you move, so the inflammation settles, the pain decreases, and you can build back strength without constantly setting yourself back.

So yeah, no more bending over like an idiot. Your spine will thank you. I'm not telling you to stop moving altogether because as you'll see with my final 'rule' that i terrible advice.

4. Move as much as you can

The most important of the lot. Movement is medicine.

The BIGGEST MISTAKE you can make when you've got a stiff or painful lower back is to stop moving altogether.

Please don't seize all movement and spend it in bed or sat in a chair.

This will make your back 10x worse!

Movement is the BEST medicine and I've got countless clients who will back me up on this.

So instead of skipping the gym to sit at home, or worse, in the pub, get your but in there and move ya body.

If you're smart with your movement and you apply rule 3, your body is going to feel much better when you're finished.

Extend your warm up and spend a little longer mobilising so you're was ready for the session ahead.

Modify certain movements that have the potential to aggravate your back and reduce the load of most movements.

You'll still be able to get in an amazing session and you'll do it without wrecking your back further.

Oh and it goes without saying → Work on your weak points so your back is no longer an issue. No more papering over cracks. Sort that shit!

In the middle of last year I had some slight discomfort in my lower back. I applied these 'rules' and by the evening I felt 99% better.

So, if and when you have the unfortunate experience of lower back pain, follow these 'rules' and hopefully you can move past it quickly.

My coaching program, The Paradigm Project, helps ambitious entrepreneurs, c-suites, & business owners live a healthier, stronger, and all-around better life.

Most importantly, one of the main aims of the program is to help every single client achieve pain-free performance!

If you are in the mood to transform your health & fitness, then life-changing results are within your reach.

Click on the link to book your free coaching call and we can build a plan that changes your life!

Quote for the day

"If you would seek health, look first to the spine."

- Socrates

If you wont listen to me, how about one of the worlds greatest ever philosophers?

You can live with knee pain, you can get by with shoulder pain, but there's NO getting away from lower back pain.

PLEASE sort that shit out as soon as you can. Life is easier, happier, and more enjoyable when you do.

If you need help, you know where I am.

- Mark

P.S. Whenever you’re ready, here’s a few ways I can help you:

Are you an ambitious entrepreneur or professional who wants to get strong, lean, and boost your energy? Then find out more about my 1-1 coaching here.
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