Today I’m going to give you a sample sequence from my 8-Minute Lower Back Fix program. This is Week One, Day Three.
This one is surprising because it’s one of those routines where, if you do it in the right order with the right muscle activation, it can instantly reduce tension and make your lower back feel a little better.
Whether your back pain is coming from tight hips, posture/anterior pelvic tilt, stiffness, old injuries, disc issues, or a little combination of everything (which is very common), this can be helpful.
As always, use caution. If any of these are contraindicated for you, don’t do them. This is not medical advice.
That said, for a lot of people looking for some relief, it can be a great way to build your core and alleviate lower back discomfort in a safe, effective way.
Here’s the routine:
1. Bridge Hold – 20–30 seconds
— Lie on your back, lift your hips, and squeeze your glutes.
— Bonus: Wrap a mini loop band around your knees and press outward for extra glute activation if you have one available.
2. Modified Side Plank
— Roll to your side. Knees bent, elbow under your shoulder.
— Lift your hips off the floor. Brace your core.
— Knees, hips, and shoulders should form a straight line.
— Great anti-rotation drill that strengthens the deep core.
3. Seated External Hip Rotation Stretch
— Sit on the floor if you’re flexible, or on a chair if your hips are tighter.
— Cross one ankle over the opposite knee.
— You can pull the knee up or gently press it down to feel the stretch in different areas.
— You can also lean forward slightly.
4. Modified Standing Pallof Press (at-home version)
— Use a small household object—like a gallon of milk, backpack, or light kettlebell.
— Hold it at chest height. Stand tall, bend your knees slightly, and brace your core.
— Slowly press your hands straight out in front of you.
— Keep your core tight and don’t let your body rotate or sway.
— Bring the object back to your chest with control and repeat.
This is the type of stuff you’ll find in 8-Minute Lower Back Fix — simple, intelligent progressions that take just a few minutes a day. You can do them at home, before you lift, at the gym, or wherever you train.
If you want the full course with follow-along videos, daily routines, and the structured 28-day progression, click the link below and grab it now:
Give this sequence a try today — I think you’ll feel the difference.
– Forest