Iron Tribe Low Back Health Workshop Recap

Hey Guys!

We had a fantastic time joining everyone for our low back health workshop last weekend. We’re sharing this recap to help you remember the key points we covered and give you a go-to list of exercises. If you ever experience low back discomfort, you’ll be able to assess and manage it more effectively on your own.

Note - the full videos from our workshops can be found at the bottom of this article.

Step 1: Assess Your Discomfort

To start, it’s important to determine the type of discomfort you’re experiencing:

• Flexion-based: Discomfort when bending forward.
• Extension-based: Discomfort when leaning backward.
• Neutral: No clear difference in discomfort with either flexion or extension.

Here’s a quick self-assessment:

1. Test for Flexion-Based Discomfort
   • Stand with your feet shoulder-width apart.
   • Bend forward to touch your toes (or reach as far as you can comfortably).
   • Hold for a few seconds to notice how your back feels, then repeat 10 times.
   • Take note: Does it feel better, worse, or the same after each rep?
2. Test for Extension-Based Discomfort
   • Again, stand with your feet shoulder-width apart.
   • Place your hands on the back of your hips and gently lean backward.
   • Hold the position briefly, then repeat 10 times.
   • Observe if it makes your back feel better, worse, or the same.

If neither position changes how your back feels, you may fall into a third category, which we refer to as "neutral" or “stability-based” discomfort.

Step 2: Exercise Recommendations

Based on your assessment, here are exercises tailored to each type of discomfort:

For Extension Bias (Flexion Felt Bad, Extension Felt Good)

If leaning backward feels better, try these exercises:

Cobra Presses

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Mule Kicks

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Superman Taps

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For Flexion Bias (Extension Felt Bad, Flexion Felt Good)

If bending forward feels better, these movements may help:

Jefferson Curls

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Banded Split Pulls

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Deadbugs

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For Stability/Neutral Discomfort (No Difference in Flexion or Extension)

If neither direction affects how you feel, focus on desensitizing the area and stabilizing your spine:

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Hollow Hold to Superman Hold

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Banded Cat-Cow

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Banded Good Mornings

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Step 3: Make It Part of Your Routine

Once you’ve identified which exercises feel best, the key is consistency and progressive overload. Aim to work through these movements at least twice a week—ideally three to four times per week. Perform each exercise for three rounds. You can incorporate these into your warm-up, cool-down, or even as a standalone workout.

By maintaining a regular practice, you’ll be better equipped to manage any discomfort that arises and create lasting changes in your back health.

We hope this summary is helpful and look forward to seeing everyone at our next workshop!

If you’re dealing with ongoing low back discomfort or want a personalized plan to improve your back health, consider scheduling a Physical Therapy session with us at Vulcan Performance. Our team is here to provide hands-on support, deeper assessments, and tailored exercises that align with your unique needs. Whether it’s managing flare-ups, preventing future pain, or enhancing your mobility, we’re committed to helping you feel and move your best. Book an appointment with us today, and let’s work together toward a healthier, stronger back!

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Last Note: What to Do If You Need Help

Sometimes pain goes beyond what you can handle on your own and it may be time to contact a medical professional if you are struggling. If you are in this position and currently struggling with low back pain, schedule a free injury screen with Vulcan Performance & Therapy at either our Mountain Brook location or our location on Highway 280. Just click here to get started!

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