Why Your Lower Back Hurts and What You Can Actually Do About It
Let’s get this out of the way: if you’re dealing with lower back pain, you’re not alone. But that doesn’t make it normal, and it certainly doesn’t mean you have to live with it.
Pain is a message. And lower back pain? It’s usually your body’s way of telling you it’s under-trained, over-sat, and hasn’t moved properly in years.
What’s Causing Your Pain?
For most people, the root causes of back pain are a perfect storm of modern dysfunction:
Sedentary lifestyle: We spend more time sitting than ever. Office chairs, car rides, couches. Sitting shuts off key muscles, and your body adapts by getting weaker.
Poor posture: Slouched shoulders, forward head, tilted pelvis. Every inch of poor alignment adds stress to your lumbar spine. Over time, that stress becomes chronic discomfort or full-blown pain.
Improper training: You finally hit the gym, but your form is off. Rushing deadlifts. Squatting with your knees doing all the work while your glutes stay asleep. No wonder your back is screaming.
Lack of knowledge: Most people don’t know how to fix pain. So they do nothing, or worse, they do more of what’s hurting them.
The Path Out: Strength and Smart Movement
You don’t need a miracle. You need a system, and it starts with the basics:
Get moving: Motion is lotion. Daily walks, mobility drills, and even light activity get blood flowing and prevent things from seizing up.
Strengthen your glutes: Your glutes are your body’s engine. Weak glutes shift pressure to the low back. Train them right and the load gets redistributed where it belongs.
Train your hamstrings: Tight, weak hamstrings yank on your pelvis and throw off your posture. Strengthening and lengthening them makes a huge difference.
Build core strength: No, not crunches. We're talking anti-rotation, anti-extension, stability. Movements that teach your trunk how to brace and protect your spine.
Mobilize the hips and spine: Through static and dynamic stretching, yoga sequences, and targeted breathwork, you restore range of motion to the areas that matter most.
The Problem Isn’t a Lack of Effort. It’s a Lack of Direction.
At The Traveling Trainer, we don’t just hand you a cookie-cutter workout. We assess the body, identify the imbalances, and deliver a real plan for change right to your driveway or office.
We combine:
Strength training that builds functional muscle and bulletproofs your back
Expert coaching from seasoned professionals who understand pain science, human movement, and how to create a plan that actually sticks
Yoga and breathwork to reintroduce control, calm, and mobility into your daily routine
If you’re tired of guessing, pushing through pain, or hearing “just rest and stretch,” it’s time to work with a team that delivers results, not just recommendations.
Let us guide you down the path of least resistance and put back pain in your rearview mirror. Schedule a FREE consult today!
