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The Fix — Lower Back Pain

Updated: May 4, 2023

In this short article I teach you how to effectively use the RAIL System to Self-Care Lower Back Pain. Let’s begin!


RELEASE

Decompress The Sacroiliac Joint & Release Lumber Facets


Coaches Notes

Laying face down, draw the pelvis posteriorly well gently lift in the back of these towards the ceiling.


ACTIVATE

Deep Hip Flexors & Transverse Abdominals


Coaches Notes

Perform Modified Deadbug — 2 Sets of 4 Repetitions Per Side. Do not hold your breathe. Exhale while performing Flexion. Inhale while performing Extension.




ACTIVATE

Obliques, Thoracic Lateral Flexors & Quadratus Lumborum


Coaches Notes

Perform the Baby Get Up. 2 Sets of 4 Repetitions Per Side. Focus on creating full hip extension at the top of the movement.



INTEGRATE

After making all of these little changes, the brain needs a little bit of candy 🍭— use the Anti Fall Matrix — perform 8 Repetitions — to help the brain solve problems with new locomotive strategies.

LOCOMOTION

After performing the RAIL SYSTEM — go for a 10 Minute Walk 🚶🏻


 

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because there are others like you suffering with lower back pain Stärk Fitness




1 Comment


liontas.thomas
liontas.thomas
Jan 20, 2022

This program worked amazing for me! Got back to soccer as fast and healthy as before.

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