The Single Most Important Lower Back Exercise

Are you looking for the single most important exercise that you can do if you’ve got lower back pain? I’m going to explain it to you right now.

The single most important exercise that you can do for a lower back problem is one that you can carry with you everywhere. What I mean by that is you have to be doing it all the time. It’s really simple. I want you to put your hands on your apps below your ribcage, but above your hip bones. And then what I want you to do is suck in your abs 100%, tighten it up real hard, to the point where you might even have some trouble breathing and talking. And now back off to 25%. Once you are at 25%, it should feel like your abs are just a little tight, not really hard. You should be able to talk and breathe. But it should feel like a little bit of stiffness going through your abs.

Now fine tune it a bit, I want you to draw in the abs from the lowest part, like below the belly button area, try to get that part of your abs to work. Now here’s the trick, you got to hold that contraction. Keep those abs just a little tight, about 25%. There is no way to measure it. I’m just giving you a number to give you an estimate of how hard to contract. It shouldn’t be straining. It should never hurt your back while you to do this. It shouldn’t impede with your breathing or talking either.

Hold it at 25% and then you have to learn how to walk like this. You have to learn how to sit like this. You have to learn how to drive your vehicle like this. This is something that you should be doing constantly throughout the day. As long as you are upright, walking or standing or sitting. Don’t worry about doing this if you are lying down, or if you are going to sleep. Obviously don’t wake up at night to check this on yourself. But you should be bracing your abs on a low level mildly throughout the day.

What, about 8 out of 10 people with back problems, will experience in doing this is instant relief. When they fire their abs, their back gets more support and they feel better. What this actually does is takes pressure off the discs in your back. It puts the joints in a position where they are going to move a lot better. It forces your spine to behave the way that it’s supposed to. It might even make your butt muscles work a little bit, which is good for your back. Allow that to happen.

But the hardest part about this exercise is remembering to do it. I strongly suggest you go get a timer, or if you have a smartwatch or smartphone, tell it to ding every 15 to 30 minutes. Whatever you need so that you are constantly doing this. If you can implement this into your normal routine where it’s literally a habit, where it becomes normal for you to walk around and sit around with your abs a little tight, your back pain should get significantly better.

Now, I’m not saying that your back problems are going to go away 100%. But it should improve enough to the point where you can sit comfortably. Where you can lie down comfortably to where it’s not bothering you constantly more, it’s more so that at a low level, it’s tolerable in order to fix it for the long term so that it’s not coming back and bothering you again in a few months or next year. Even next week.

I strongly suggest you go on some sort of a program or come up with a plan, even see a health care professional that can help you with that, so that you can beat this back problem for good and you are not suffering every few months with a flare up, or day to day if you have a chronic back problem right now. We don’t want you to do that. You need to go see a specialist about that.

I hope this helps, and I hope that you can use this right away. Have the best day!