Recipe to Help You Reduce Low Back Pain

Recipe to Help You Reduce Low Back Pain


Low back pain (LBP) is said to affect eight out of every ten people here in the United States, and this includes both sedentary and physically active individuals.  LBP is very common in athletic circles, and is ever present in the CrossFit and athletic community.  

Although the lower back (lumbar spine) is designed for slight movement it is not designed to compensate for hip, knee, ankle and/or shoulder function.  As a Corrective Exercise Specialist who works day in and out with LBP, in my experience it is joint dysfunctions and muscular compensations that are at the root of most chronic low back pain/strain and injuries.  

So to improve your low back health, reduce your chance of injury or recidivism, we are going to implement a simple recipe to help you address and balance out the posterior chain.  

This Saturday (2/20/2016) please join me for Mobility and Corrective Exercise at CrossFit 5885 (Apple Valley, MN).  

Our focus this week will be on addressing low back pain by working to balance out the muscles acting on and affecting the closest joint, the hips.  This class is open to members and the general public!  We'll be working on a simple recipe of movements to help you address imbalances in your overall posture and function to you can alleviate back pain.



Please bring the following equipment with you to class:

  • double lacrosse ball taped together (like a peanut)
  • single lacrosse ball
  • yoga block
  • yoga mat 

If you own any of those pieces of equipment, please bring them along to class.  I will have the set of 3 lacrosse balls available for purchase ($10 for all), and yoga straps ($5).

Remember, addressing your muscle and joint balance and function is important for all human beings, not just CrossFit  or recreational athletes.  The activities you do the most (sitting, working at a computer with your head forward and using a mouse or texting) creates your day-to day posture habits and function.  Repetitive stress of these daily postures DEMANDS that muscle and joint imbalances be corrected BEFORE you take that posture into repetitive strength building movements that require excellent body position and human kinematics.

Come and undo the damage from faulty form/bad technique and poor/incorrect posture and learn how to do some basic maintenance and repair work on your beautiful self.  I hope you can make it!

This class is open to both CrossFit 5885 members and the public.

To attend, simply purchase a 10 class punch pass (come on in early, and we can help you before class starts).  Punch passes include CrossFit WODs, CrossFit Swimming, Spin class, Barbell Club, Yoga for Athletes AND the Mobility and Corrective Exercise class.

Questions?  Please contact Deb.  Hope to see you there!

Stock Photo Credit:

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.