Alleviate Lower Back Pain and Promote Optimal Well-being

Did you know that nearly 80% of the population will encounter lower back pain at some point in their lives? As a dedicated personal training professional, my utmost priority is to guide clients towards pain-free movement. Understanding the intricacies of the human body becomes paramount in this pursuit, as it unveils the potential to prevent and minimize lower back discomfort. Join me on this enlightening journey as we unlock the secrets to keeping your body in motion, free from pain.

Understanding the Causes of Lower Back Pain and the Significance of Key Muscles

core muscles personal training

Lower back pain can arise from various factors, including:

Structural Issues

Tight tissues, limited mobility, osteoarthritis, dysfunctions, and asymmetries.


Insufficient core strength or control, muscle imbalances.


Core Muscles on the Front Side

  • Rectus abdominis 
  • Obliques (internal and external)
  • Transverse Abdominus


Core Muscles on the Back Side

  • Back extensors (erector spinae)
  • Gluteals
  • Latisimus Dorsi

Deep Musculature

  • Psoas
  • Quadratus Lumborum
  • Multifidus

Lower Crossed Syndrome

pelvic tilt

Lower back pain may not originate solely from the lower back itself. The human body operates as a kinetic chain, with interconnected muscles. If one muscle experiences tightness or dysfunction, it can impact other muscles.

Lower crossed syndrome is a common cause of lower back pain. When the hip flexors become tight, they pull the hip down, resulting in a lordotic (excessive curvature) lower back. This position can cause the gluteal muscles to lengthen, potentially leading to weakness and dysfunction.

Tight hips can be caused by prolonged sitting, lack of use, or wearing high heels.

Learn more about lower crossed syndrome

Responsibilities of Different Body Parts

To achieve optimal functionality, different body parts have specific roles in stabilization and mobility :

  • Glenohumeral = mobility 
  • Scapulothoracic = stability
  • Thoracic spine = mobility
  • Lumbar spine = stability
  • Hip = mobility
  • Knee = stability
  • Ankle = mobility
  • Foot = stability

Allow each part to fulfill its role. If one part fails to perform its function, neighboring parts must compensate, potentially leading to imbalances and pain. Understanding these relationships is crucial for restoring proper function and reducing lower back pain.

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