How to fix the lower back pain epidemic!

Alright, I’m gonna say it. LOWER BACK PAIN IS NOT COMPLICATED FOR MOST PEOPLE. I’m talking to the majority of people, your lower back pain can be easily fixed in a matter of weeks/months with one thing…

Wait for it…


People just want a quick fix to everything, with all of these new ways to “fix” lower back pain such as percussion guns, massage therapy, and others. (I’m not saying these things aren’t effective, they can be great tools when used properly). But IMO I believe that most of these things are over hyped to sell you stuff that’ll just put a bandaid over the issue and not actually fix the underlying issue.

The main reason for most lower back pain is because of WEAK SPINAL ERECTOR MUSCLES, with how sedentary we are becoming, it’s no surprise that so many people are developing lower back pain at such an alarming rate. The primary function of the Spinal Erector muscles is to hold us upright. However, sitting for long periods of time with poor posture, will cause those muscles to become very weak and over time will lead to pain.

One of the easiest and sustainable ways to increase the strength of these muscles is walking. When you have strong spinal muscles, your lower back becomes more stable and over time, pain in that area will subside.

Lack of circulation can also contribute to lower back pain. Decreased blood flow can cause the small blood vessels of your spine to become constricted, reducing blood flow to the spinal muscles. Walking can help increase blood flow to the spinal erector muscles and heal the tissue as you are walking.

Walking can also improve flexibility in your lower back. When you walk, you are stretching the muscles of the posterior chain, mainly the lower back and hamstrings. The improved flexibility in these areas can lead to overall better range of motion in your lower back.


  • Don’t overdo it in the beginning, start slow and slowly add more sessions over time
  • During the walk you should be able to hold a conversation, if you can’t hold a conversation, you are going too hard, slow it down
  • Have good form: Head up, shoulders back and engage your core

A few weeks in you will start to notice less pain in the lower back area, try to find ways to make it more enjoyable, walk in nature, listen to a podcast or walk with a friend.

Anil Pal