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Back Pain Prevention Program


I think it’s safe to say that most people have muscle imbalances. An imbalance is an overactive muscle on one side of a joint and a weak, underactive muscle on the opposite side. Because one side is weak, other muscles have to kick in to help and this creates what is known as muscle compensations.


The remedy for this is to stretch the overactive muscle and then strengthen the underactive muscle. Imbalances can be caused by repetitive movements, sitting all day, past injuries and even by exercising with poor form.


Muscle imbalances will show up as rounded shoulders, protruding head (not in a freakish way but you’ll know it when you see it) arching lower back and even the inability to raise your arm straight up over your head (without compensating by arching your back!!)


Muscle imbalances can be a major cause of those little aches and pains you experience, especially in the lower back. While nothing beats having a personalized assessment done by an experienced trainer (like me :) in order to identify YOUR particular imbalances, here is a general low back prevention program that hits some of the more common imbalances for you to try. It’s known as corrective exercise and can be performed as your warm-up before your regular routine or even done on its own on your off day.


The pdf contains the exercises you should do to help free up your low back from pain. Download it but be sure to open it using Adobe. There are demo videos in the pdf and the videos won't play if you don't use Adobe.


For more info on corrective exercise or to book a free movement assessment to find out what muscle compensations might be causing your aches and pains, get in touch and I'll be happy to help. https://darcyfit.wixsite.com/dream/contact-me


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