Strengthen your lower back and be pain-free
Live Longer Weekly #6
Hi everyone! I often hear people complaining of back pain, especially lower-back pain. So, in today’s Live Longer Weekly post, I thought it would be helpful to curate some resources to strengthen your back and relieve some of the pain.
This post is part of my series Live Longer Weekly, where I curate actionable longevity tips from some of the best longevity experts in the world - Peter Attia, Rhonda Patrick, Andrew Huberman, Bryan Johnson and so on.
Let's unite in improving our health day by day, week by week.
#1 Bulletproof your lower back: Dr. Kyle Brown
Simple 3 minute exercise to help strengthen the lower back. The 2nd link is a more extensive demonstration on Peter Attia, but both links show the same exercise.
#2 Hamstring exercises for lower back pain: Tim Ferriss & Jerzy Gregoreck
#3 Tactical Deep Dive on Back Pain and Movement Diagnosis: Tim Ferriss interviews sports performance coach Eric Cressey
Lots of useful information in this podcast on back pain, movement patterns, posture, the role of the glutes in pain etc. But if you want to jump right into the practical exercises, there are some noted at 48:25
#4 Deep Dive on Tim's Low-Back Issues, How to Unlearn Painful Patterns, Movement as Medicine: Tim Ferriss interviews Shirley A. Sahrmann, physical therapist who is a pioneer in promoting movement diagnoses
This podcast is a little technical with regards to body anatomy, but if you like to understand the details, you’ll learn a lot. Regardless, it will get you thinking about movement differently!
#5 Have back pain when you fly on an aircraft? Beth Lewis on breathing and spine exercises for some relief
#6 Glute Activation Series: Peter Attia
Strengthening your glutes can often help strengthen your back. This link has a series of glute activation exercises to help activate our glutes and hips after hours of sitting.
If you found these curated longevity tips helpful, please share them with a loved one.
To living longer,
Week by week,
Previous Live Longer Weekly posts:
P.S. If you or your loved one is over the age of 50 and exercises or would like to exercise, I’d love to chat with you. I’m doing some research on exercising when older and your help will be much appreciated. Please respond to this email or you can email me at email@example.com. Thanks so much!