Spine · Dead-bugs before deadlifts
Lower Back
Condition · Chronic Lower Back Pain
Lower Back Pain
Chronic Lower Back Pain
Desk workers, lifters with poor form, post-injury rehab
Training Protocol
Core stability > core strength. McGill Big 3 (curl-up, side plank, bird-dog). Hip hinge retraining (Romanian deadlift progression). Avoid loaded spinal flexion initially. Gradually reintroduce squats and deadlifts with coaching.
Nutrition Strategy
Anti-inflammatory diet (omega-3, turmeric). Adequate Vitamin D (most back-pain patients are deficient). Magnesium for muscle relaxation.
What To Avoid
Sit-ups/crunches (loaded spinal flexion), heavy deadlifts without form mastery, prolonged sitting without breaks.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 40+ Strong. See all programs →
The Engine computes. The Programs execute.
Use the tools free. When you want a plan built for your math — Maddy’s programs are one click away.
See All Programs →