Chace Chambers

At 16 I was diagnosed with a herniated disc in my lower back.

Years of reoccurring pain &amp; right foot numbness followed.

But now at 31 I’m symptom free.

Here are 5 exercises that will reduce pain &amp; help you bulletproof your back like I have: 

1. Back Extensions

These strengthen your glutes &amp; erectors which improves spinal stability.

Focus on keeping a neutral spine &amp; extending your hips into the pad until your glutes fully squeeze.

Start with bodyweight &amp; 2-3 sets of 10-15 reps, add weight over time. 

2. McGill's Big 3

If you’re not training your core, it’s going to be weak & leave you prone to injury.

McGill’s Big 3 are is a protocol for anyone who has back pain or wants to prevent it.

Do these consistently and you’ll do wonders for your back.

S/O @SquatUniversity for the video.

3. Walking

Walking is a FREE, simple way to reduce back pain.

When I sat for hours every day in high school &amp; college the pain was unbearable.

Once I started walking daily as a personal trainer my symptoms improved immensely. 

4. Cobra Pose

Whenever I had flare ups performing the cobra pose always helped.

I start with a small amount of spinal extension and move to more as it improves. 

5. Romanian Deadlifts

Many avoid these due to thinking it’ll cause pain.

But once your pain level is low, you must start building strength.

This helps strengthen your glutes &amp; erector muscles. (lower back)

Start by mastering the motion with light weight &amp; add more over time. 

Other exercises to prevent back pain:

- bird dogs
- hip thrusts
- side planks
- glute bridges
- palloff presses
- Jefferson Curls

These will all help you build glute &amp; core strength which is essential for bulletproofing your back.

Thanks for reading!

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Have a great Saturday!