Have Low Back Pain Or Tightness??

321go • February 2, 2023

16 million adults every year deal with some sort of back pain whether it’s from an injury, muscle imbalances, and or muscle weakness. However, there is a way to make your back more resilient and make yourself less susceptible to back issues.

Training
the glutes is the secret. The glutes are involved with a lot of functions in the lower body including pelvic stability. Usually people that have underactive glutes are also the same people who constantly struggle with low back pain or tightness. This is because
the low back muscles including the lower erector spinae and quadratus lumborum can start to become overactive/overused as a result of the glutes not being able to stabilize and perform movements of that they are supposed to.

Strong Glutes = Strong Lower Back

So what exercises should you do??

Some of my favorites include:

-Glute
Bridges (single or both legs)

-Mini
Band Squats (weighted or unweighted)

-Lateral Squat Walks

-Mini Band monster walks

-Reverse Hypers (weighted or unweighted)

-Bird Dogs

Start with 3 sets of each at low reps to focus on activating the right muscles and progress by either adding resistance or repetitions! As your glutes get stronger, you will notice that your lower back will feel stable and you won’t get that “tightness” that lots of people get during activities that require you to bend over (especially shoveling)! Give those exercises a try and let me know how you do.

Coach
Evan

recent posts

Personal Training vs. Small Group Training: Which Is Better For Your Busy Schedule?

By Evan Amell • November 6, 2025
Let's be real for a minute... you're juggling work deadlines, family responsibilities, and somehow trying to squeeze in a workout that actually makes a difference. Sound familiar? You're not alone in this struggle. Most of our clients walk through our doors asking the exact same question: "I barely have time to breathe: should I invest in personal training or try small group classes?" Here's the thing: both options can work for busy schedules, but they work differently. The key is figuring out which approach fits your specific lifestyle, goals, and let's be honest... your sanity level.

How to Eat Through the Holidays Without Derailing Your Fitness Progress

By Evan Amell • October 15, 2025
The holidays are a time for celebration, connection, and yes. Delicious food. However, if you're committed to your fitness journey, this season can feel like a battlefield of temptation. The good news? You don’t have to choose between enjoying the holidays and staying on track with your goals. 🎯 1. Shift Your Mindset: It’s Not All or Nothing The biggest trap people fall into during the holidays is the “all or nothing” mindset. You miss a workout, overeat at a party, or indulge in dessert—and suddenly it's, "I'll start again in January." Stop. One meal doesn't derail all of your progress. Do your best which is better than just throwing in the towel 🥗 2. Prioritize Protein and Veggies First Before diving into the tasty carbohydrates. Prioritize Protein and Veggies first before consuming other foods to help with appetite control throughout your meal. 🧠 3. Use the "One Plate Rule" Instead of going back for seconds (or thirds), go for just one plate and fill it with what you want(can be anything). 🍷 4. Drink Smart (Yes, Even Alcohol) Set a limit ahead of time and don't deviate from the plan. Be sure to alternate a glass of water between drinks to maintain hydration and make it easier to limit consumption of alcohol 🧁 5. Don’t “Save Calories” All Day Skipping meals to prepare for the big meals usually doesn't end well. Eat like normal so at the end of the day, you don't feel the need to binge eat to make up for the lack of eating during the day. 🏋️‍♂️ 6. Stay Active (Even If It’s Not a Full Workout) During the holidays, your regular training schedule might take a hit. That’s OK. Focus on movement, not perfection. This could be a 10-15 minute workout. A walk after a meal. Any movement is better than no movement. Holiday season will be upon us soon so be sure to implement these strategies so you can stay on track with your fitness goals and also enjoy the holidays!

Back to You: Fitness Tips for Parents After Summer Vacation

By Evan Amell • August 12, 2025
Summer is a magical time. Family trips, ice cream runs, late nights, and long days of juggling kids' activities. But once the school bell rings again, many parents find themselves breathing a small sigh of relief… and then glancing in the mirror, wondering, “Now what about me?” If you're a parent looking to reclaim your fitness post-summer, you're not alone. The transition into the school year can be the perfect time to restart your wellness journey. Here are some realistic, sustainable tips to help you get back into shape—with your sanity intact.