Do This One Stretch to Cure Back Pain

Just kidding! There is no “one stretch” to alleviate back pain!
Sitting long periods of time and exercising
incorrectly causes back pain. An individual’s back pain can be decades in the making, and to think that a quick fix exists will only prolong the healing process.
At Core Fitness, we have more than 40,000 hours working with individuals with back pain, and we have developed a time tested solution for curing back pain. Provided below is an abbreviated version of that system.

Step 1: Adjustable Height Work Surface
Back pain may be caused by several different things (poor diet that leads to a large gut, poor exercise choices, too much sitting) all of which adversely effect posture. Poor posture can contribute to (or cause) back pain and investing in an
adjustable height work surface is the perfect solution for those who find themselves sitting hunched over for long periods of time.

Step 2: Trigger Point Therapy
Poor posture weakens the butt (gluteal) muscles which can strain the low back. Coincidentally, most back pain sufferers we have tested at Core Fitness have nonexistent butt muscles. Massaging the butt muscles daily can help release tension on the low back.

Step 3: Learn to Brace
Learning to contract the abdominals and the gluteals at the same time without flattening the back is the single most important exercise in curing back pain. This exercise should not be rushed, and like trigger point therapy, should be done every day. A good place to start is with three sets of five repetitions with five-second holds.

Jon has more than 40,000 hours as a personal trainer and can be reached at or 732-475-0142.

Read about Katie’s success story here.