We all know that getting in shape and losing weight is simple.

• You gotta eat better.
• You need to move more.
• You need to do both consistently.

But all too often, you start to move more and then are crippled with back pain. It’s a common story. Just as you are making headway, you’re lying on the lounge floor with back spasms and pain you just can’t escape.

You are not alone.

I’ve helped countless people, from Super Bowl champs to everyday folks, overcome pain and lose weight consistently.

But here’s the truth: Ignoring your back pain won’t make it go away. It’ll just lead to frustration, hinder your weight loss, and you’ll enter an endless cycle of setbacks and pain.

Firstly, you need to understand why you are in pain.

The Real Cause of Your Back Pain

Many people mistakenly focus on treating the pain itself with ice, heat, or massage. But often, the pain is just a symptom of a deeper issue originating elsewhere. Over my career, I’ve regularly seen that this issue lies in the hips.

Think of your body as a kinetic chain. Tight hip muscles, like the psoas and glute medius, can pull on your lower back, leading to overworked muscles, spasms, and chronic pain.

But what’s the fix?

A Simple Solution You Can Do Anywhere

Forget expensive treatments and complicated therapies. While these might get you out of pain in the short term, they don’t solve the issue. Instead, you end up relying on these strategies and spending a ton of money.

As a lot of my professional athletes are all around the world competing, I needed to come up with strategies that were foolproof (pro athletes aren’t always the sharpest) but would provide the same results as if I were hands-on with them.

I designed a simple protocol that they, and now you, can use. It consists of three simple stretches and two self-massage techniques that have helped 95% of our clients find relief:

• Banded Groin Stretch: This targets the psoas and adductors, releasing tension in the hips and groin.
• Quad and Hip Flexor Stretch: Loosens tight quads and hip flexors, including the rectus femoris, which can contribute to back pain.
• Glute Stretch: Stretches the glutes and hamstrings while creating traction to release the glute medius.
• Glute Rollout: Use a lacrosse ball, foam roller, or vibrating foam roller to release tension in the glutes.
• Psoas Rollout: Apply pressure to the psoas muscle with a ball, either on the ground or on a vibrating foam roller.

Remember: Consult your doctor before starting any new exercise program. Listen to your body and stop if you experience any sharp pain. These exercises are designed to help, not push you into a deeper pain cave.

Ready to break the cycle of back pain and achieve your fitness goals? Give these techniques a try!

If you need further assistance, or want to take your weight loss journey seriously, don’t hesitate to reach out to us at Freak Strength.