Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 14 OF 22

Today’s post is about Low Back Pain.

Most of the population will experience low back discomfort at some point in their life. The causes vary from muscle spasms to ligament issues to disc issues to poor posture, to name a few.

Be proactive and do your best to prevent or at least reduce your risk of pain by following these tips:


Tip 1: Talk with a qualified professional to determine the cause of the pain. We don’t like to “chase pain”…find the cause and work to fix that.

Tip 2: Our bodies are meant to move, not sit for 8-10 hours a day. If you have a desk job, set a timer to get up every 30-45 minutes to stretch and walk around the office.

Tip 3: Building strength will help alleviate pain. We want to focus on the structures of the body that support and help to stabilize the spine…hips, legs, back, and abs for example.

Tip 4: Improving your range of motion will also help to alleviate pain. Areas of focus include hip flexors, quads, lats, and thoracic spine.

Tip 5: We must listen to our bodies. If you are feeling discomfort, sometimes resting and taking it easy for a day or two is just what your back needs.

Tip 6: Icing can be done for an acute injury for the first 24-48 hours. 10-15 minutes bouts followed by 30 minutes off will help to reduce inflammation and ease pain.

Tip 7: Adding warmth after the 48-hour mark to the area can provide relief and help promote blood flow. 10-15 minutes at a time is best.

Tip 8: Make sure you wear proper footwear and your bed has the proper support for you and your back.

Tip 9: Poor diet and smoking can both negatively impact your body…smoking can contribute to poor bone health and being overweight can put excess weight on your spine and back muscles.

Tip 10: If you have had chronic back issues and none of the above tips provide relief, seek assistance from a medical professional (MD, DC, PT).

Please share this post or tag anyone who you feel would benefit from this content. Thanks.

About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

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