Back Pain?

My first experience of getting lower back pain was way back when in my 20’s (I’m now 43).  It was nothing serious - a dull ache, but it was enough pain to make me stop gyming for a few days and after a few days rest I was back to normal. 

As the years progressed, so did my lower back pain, to the point where recently I thought I would need surgery because the pain in my lower back it was so severe. 

Not only did I suffer with the same intermittent pain in my lower back but also in my knee (which I thought also needed surgery) my hip and my shoulder (of all places)!  I put this all down to my weights programme or my workout routines being too vigorous. 

Does this sound like you?

To make matters worse I have spent £000’s over the years seeing Osteopaths and Chiropractors trying to get to the bottom of my issues. These have all been credible and experienced practitioners, but for some reason their techniques did not work for me, so I was forced to do my own research.

As I sit here writing this, I have cured myself of my lower back problems with a few simple exercises I perform everyday (morning and night) for a few minutes each time.   So, I want to share what has helped me with you, and maybe it can help you too?

What is the cause of lower pain?

We have all heard of bulging discs, herniated disc etc.  And yes, this can cause serious amounts of pain depending on the severity of the condition.  As we age these conditions are bound to happen to everyone. In my case I have slight issues with both of these but nothing out of the ordinary.  I am no specialist but based on what I know about my own body, for me the issues related to:

  • My posture, and in particular curvaton of my lower spine resulting in pressure being placed on my hip and glutes as well as my knees.

  • Having a desk job for 15+ years where I would be sedentary for hours on end, resulting in my hips flexors becoming tight and compressed.

  • Not stretching enough before or after doing lower body weighted workouts.

All these issue over the years meant that my lower back, knee, and shoulder problems were all deferred pain because of 2 simple things. 1. My glutes (bum) along with 2. My quads/hip flexors (muscles on the front of your leg) were not stretched enough - and that was it, nothing to with my hips being misaligned, or bulging discs or any of the diagnosis I had been given over the years.

How can you prevent this from happening?

For me it has taken just two simple stretches which can be done at home for 10 minutes every morning and night until the pain subsides, and then you can reduce the it to 3-4 times a week.   

Stretch 1 – Laying Quadricep Stretch.

This stretch is great for relieving tension in the lower back.  Using one hand to pull the heel as close to the butt as possible and hold for -2-3 minutes.


Depending on your mobility, increase the stretch by holding the foot with 2 hands and hold for another minute.


Stretch 2 – Elevated Pigeon Stretch

This stretch for me is literally a life saver.  Sometimes I don’t get to do Stretch 1 but I ALWAYS do this stretch.  This a particularly good for tall people (like me) who find it hard to get into the traditional yoga pigeon stretch which is performed on the floor. This is great for stretching deep into your glutes (bum), an area which is very difficult to reach with most other stretches. 


Find where the stretch is most effective by moving your body down or across your elevated leg. 


Find where the stretch is most effective by moving your body down or across your elevated leg

These are things that have helped me, but of course everyone is different!  What works for one may not work for others and of course if the pain persists do seek professional help. But if this sounds familiar, give the stretches a go and let me know how you get on