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In my mid 20's to early 30's I dealt with a chronic low back pain.
I went to a Chiropractor & he told me I'd have live with the pain & get adjustments for the rest of my life.
I said fuck that, searched for a different solution & fixed my back.
Here's how I did it:
I went to a Chiropractor & he told me I'd have live with the pain & get adjustments for the rest of my life.
I said fuck that, searched for a different solution & fixed my back.
Here's how I did it:
I started by assessing the problem & finding the root of the issue.
My pain had nothing to do with my spine but from having a weak core & inactive glutes.
Every time I'd lift I'd make the problems worse because both these areas of my body would not fire off.
So I went to work.
My pain had nothing to do with my spine but from having a weak core & inactive glutes.
Every time I'd lift I'd make the problems worse because both these areas of my body would not fire off.
So I went to work.
To strengthen my core I incorporated a series of exercises called The McGill Big 3 that consisted of:
1. The McGill Crunch
2. Bird Dogs
3. Side Planks
I did this every day and before I worked out. https://twitter.com/FitFounder/status/1412414647882366976?s=20&t=wpsru50xFjGu0TOirCYCdA
1. The McGill Crunch
2. Bird Dogs
3. Side Planks
I did this every day and before I worked out. https://twitter.com/FitFounder/status/1412414647882366976?s=20&t=wpsru50xFjGu0TOirCYCdA
To strengthen my glutes I activated them using glute bridges.
I did 12-15 reps of glute bridges before my workouts to remind my body to use them when lifting weights. https://twitter.com/FitFounder/status/1385607735220264960?s=20&t=wpsru50xFjGu0TOirCYCdA
I did 12-15 reps of glute bridges before my workouts to remind my body to use them when lifting weights. https://twitter.com/FitFounder/status/1385607735220264960?s=20&t=wpsru50xFjGu0TOirCYCdA
I also did more glute training in my workouts in two ways:
1. Adding more hip thrust exercises
2. Using my mind to muscle connection
The combination of hip thrusts & mentally activating my muscles helped me glutes become stronger & bigger. https://twitter.com/FitFounder/status/1387404579357270018?s=20&t=wpsru50xFjGu0TOirCYCdA
1. Adding more hip thrust exercises
2. Using my mind to muscle connection
The combination of hip thrusts & mentally activating my muscles helped me glutes become stronger & bigger. https://twitter.com/FitFounder/status/1387404579357270018?s=20&t=wpsru50xFjGu0TOirCYCdA
Most low back pain is due to having a weak core & weak glutes because of sitting.
This is not to say that doing these will magically cure your low back pain overnight.
But done over time it will help you build a strong lower back by strengthening the muscles that support it.
This is not to say that doing these will magically cure your low back pain overnight.
But done over time it will help you build a strong lower back by strengthening the muscles that support it.
That's a wrap!
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If you enjoyed this thread:
1. Follow me @FitFounder for more of these
2. RT the tweet below to share this thread with your audience https://twitter.com/FitFounder/status/1512084358768779264
