Lower Back Pain Workout Plan

Without any doubt, all of us have been in that “ouch” situation at least once. The pain keeps shooting harder and harder and you think as if you can never recover from that. But little do we know about the pain that it has very natural cause and pretty simple prevention and cure as well. We will be talking about some simple lower back pain workout plan, some morning stretches, sleeping techniques and many more that will help you get rid of that pain.

How does Lower Back Pain Occur?

Your lower back is pretty vulnerable area for pain and discomfort. We use our lower back, due to poor posture” for almost everything. We bend with lower back, creating camel like hump. While bending motion is primary function of hip muscles and not lower back, it is obvious to cause excessive strain. Some of the causes of lower back pain are as follows:

  • Strain

    Strain is one of the major cause. As there are fewer muscle groups and majorly ligaments and tissues, it is highly vulnerable area for injury. The strain can be due to injury, muscle tension, lifting too heavy, etc.

  • Slip disc

    The vertebra in our spinal cord is cushioned by small discs between them. If the disc slips from its place, or it ruptures, or it bulges, there is high pressure exerted upon the nerves. This creates a very severe back pain and the pinched nerves can create pain in other parts of the body as well.

    Lower Back Pain Workout Plan

  • Poor posture and movement

    Maintaining posture is very important when is comes to keep back healthy. Throughout the day due to sedentary nature of the job, we are compelled to sit in same position. The posture slowly degrades and we create unwanted pressure on the spine.

  • Improper form and Ego lifting

    If you are a professional lifter, you know the most important and delicate part in your body is your lower back. You first need to strengthen them and make them able to lift heavy even before lifting. But some ego lifters out there just go with a straight back and return with bulged back. Form is very important to get rid of injury.

Morning Stretches for Lower Back

There are few stretches you can do just after you wake up to strengthen your back. As you have been sleeping for 6-7 hours and lying sometimes on the same position, your back is jammed is some sense. Stretching them first thing in the morning will save you from the sudden strain.

  • Knee to Chest

    It is simple stretch to free your lower back. Lying on your back, fold your knees and bring them to your chest. Hold the stretch for 10-15 sec and you will feel your lower back stretching. It is good practice for morning stretch.

    Lower Back Pain Workout Plan

  • Lie on your stomach

    If you have slept your whole night facing the ceiling, it is best to give it a relief by turning to the opposite side. Just lie on your stomach and release tension from the back.

  • Back extension

    Back extension is very good exercise to strengthen the lower back. Just lying on your stomach, extend your back till you feel the stretch and hold the stretch for 20-25 second.

    Lower Back Pain Workout Plan

  • Cat pose

    Cat pose is awesome way to start your day. Warming your spine and back from top to bottom, it will give you relief from any sudden moment that might shock your back. Just perform the movement as in picture.

Lower Back Pain Workout Plan

Workout Plan for Lower Back Pain

The worst thing and the last thing you can do to cure your lower back pain is not exercise and wishing for the pain to go away. It doesn’t work that way. You need to be moving your body in order for your body to fix the pain. Exercise is very important and you need to be doing some even in pain to fix it. Some of the lower back pain workout plan that you can perform are as follows:

Also Read: Back Workout Routine

  • Hamstring Stretch

    Sometimes your hamstrings are tight and create tension on lower back. Stretching the hamstring will release tension from the lower back and hamstring to relief the pain. Lying flat on the surface, lift your one leg without bending your knees. Now pull your leg with the help of towel or band and keep pulling till you feel the tension. Do similar for the next leg. Hold the stretch for 10 sec for 3 sets.

    Lower Back Pain Workout Plan

  • Knee Roll

    Lie on your back with your knees bent. Now, keeping your back flat on the ground bend your knees to a side trying to touch the ground. Don’t extend it on the first go, but try to increase the range rep after rep. Do it for 10 reps each side for 3 sets.

    Lower Back Pain Workout Plan

  • Glute-Ham Bridge

    Just to take the tension off from the lower back, strengthen your glutes and hamstring muscles. Lower back is not meant to function the way we want them to. Lying on the flat surface with your knees bent and palms flat facing the ground, this is your starting position. Now lift your hip off the ground squeezing your butt cheeks. This will strengthen your glutes and hamstring muscles. Do 3 sets of 12 slow controlled reps.

  • Bird-Dog

    Start with yourself on your hands and knees. Take this as the dog position. Now, lift one of your hand straight forward with your opposite leg stretched straight. Hold the position for 5-10 seconds. Perform similar move on the opposite side. This move strengthens your stabilizer muscles and helps create stability in your lower back and core muscles. Perform for 8-10 reps each side for 3 sets.

Lower Back Pain Workout Plan

Prevention and Precaution for Lower back Pain

The best thing you can do to prevent the lower back pain is to correct your form. By correcting the form, I don’t only mean for back exercises. You pelvis area is the joining part of your lower and upper body. Your strength travels from bottom up through your spine. Fixing your form in what ever you do, may it be biceps curl, will help you avoid a huge risk of back pain. Some of the prevention and precaution you can take are as follows:

  • Put on weightlifting belts for heavier sets. It will not only strengthen your core, but also protect your lower back.
  • Ditch ego lifting. You cannot really lift more than your body allows. So, strengthen your way up.
  • Be on point with your nutrition. Recovery period is really a very crucial time after workout.
  • Do Stretches pre and post workout. Do some stretching work pre workout as warm up and static stretching post workout.
  • Fix your posture and remind your self not to stay in same position more than an hour.

Conclusion for Lower Back Pain Workout Plan

These are few of the lower back pain workout plan that you can perform even in pain. Not exercising is the worst thing that you can do. Keep moving and keep your joints healthy. Lower back pain is experienced by almost all of us through some point of our life, working through the pain will help you decrease the recovery time.


Herbs and Spices for Muscle Recovery

Physique is made in kitchen. This statement holds true in many different ways. Your body needs proper fuel to work efficiently. You need proper medication to keep your health on point. Use of herbs and spices for muscle recovery due to illness or accidents or diseases were  popular back then. The Ayurveda doctors used this herbs and spices to cure illness. We will be talking about the similar approach for muscle recovery as well. With herbs and spices all around for muscle recovery, you don’t have to buy expensive stuffs, specially for the lower budget version for bodybuilding.

Herbs and Spices Benefits

Herbs and spices are easily available in nature. You just need correct guidance to recognize the correct ones. Everything you have been eating had some health benefit until you decided to go for fast food. A little bit of spices and herbs in food not only makes the food delicious, but also adds health benefits to whatever you eat.

Some of the benefits of herbs and spices are:

  • Lowers blood sugar
  • Helps cure Cholesterol
  • Anti-inflammatory property
  • Natural Antiseptic
  • Reduce heart problem
  • Antioxidants

These are few of the benefits that are present in many of the herbs and spices. We just need to recognize the right ones and  use them in our diet. It doesn’t really depend if you are dieting or not, either you are bulking or cutting, unless you are competing, its very safe to have them in your meal.

Common Herbs and Spices

Some of the common yet very beneficial herbs and spices not only for muscle recovery but for overall conditioning of the health is as below.

  • Turmeric

    Turmeric is yellow powder that is used in cooking purpose in Asian countries. It is rich in antioxidants and helps relieve pain, inflammation and muscle stiffness. The joint inflammation is better cured with turmeric application. Our skin is very poor at absorbing turmeric directly, so as a drink or in meal, it is best to consume. Curcumin in turmeric is the chemical that fights with the free radicals and help protect the cells.

    Herbs and Spices for Muscle Recovery

  • Ginger

    Ginger can be easily found in your kitchen shelf. It is another notable spices in your shelf. This ingredient is packed with gingerols which is known to reduce the ache in the muscle and speed up the recovery process by upto 25%. Ginger is beneficial for athletes and bodybuilders as it increases the supply of the nutrients to the muscles whenever needed.

  • Cinnamon

    Cinnamon is great spices you can have lying around. It has a naturally sweet taste to it. With the sweet taste, it has great health benefit as well. It helps in fat burning as well as maintaining the blood sugar level. It reduces the inflammation in the muscles and speeds up the muscle recovery process. Cinnamon tastes great when added to your favorite dish. It naturally sweetens the desserts and the cookies and pies made with it are rich in antioxidant properties.

    Herbs and Spices for Muscle Recovery

  • Black Pepper

    The black BB gun ammo type spice has basically much more benefits than it provide. It is anti-inflammatory in nature. It eases digestion, helps in weight loss and many more. Piperine is a compound present in black pepper which helps ease joint and muscle pain as well as helps fight fatigue. Black pepper helps ease toothache and fights tooth decay.

  • Ashwagandha

    Ashwagandha belongs the herbs family of adaptogens. This herb family is known to help with androgen imbalance in the body and helps tackle stress in best ways possible. Dealing with the stress alone helps you a lot in fitness. Upon consistent use, ashwagandha increases strength and endurance by increasing oxygen intake.

    Also Read: Muscle Soreness Recovery

  • Ginseng

    Ginseng is a part of Araliaceae family. It is extracted from the roots of plants and have wide variety like American Ginseng, Siberian Ginseng and Korean Ginseng. The benefits are present in huge number like, increased energy, sharper thinking power, anti-inflammatory, lowering blood sugar, flu prevention,  and many more. It is also advised to take in moderation to avoid any side effects.

    Herbs and Spices for Muscle Recovery

  • Cumin

    Cumin seeds are the world second most used spices after black pepper. It promotes digestion, lowers cholesterol, helps in diabetes, promotes weight loss and fat reduction. It fights inflammation. The benefits are just outstanding.

    Herbs and Spices for Muscle Recovery

Conclusion for Herbs and Spices

There is one thing common in all of these herbs or spices, anti-inflammation. Inflammation is what causes muscle soreness and gives pain afterwards. All these spices and herbs for muscle recovery is great alternative. These are easily available in every kitchen or your area. Use them in your meals to make those bald and boring tasting meal exciting and refreshing.


Bulletproof Coffee Weight Loss

Coffee is around our lifestyle for very long now. Many of us are a morning coffee person while some of enjoy coffee every now and then. With the role of caffeine as pre-workout or in fat loss, it is very popular among bodybuilders as well. But recently, there is trend for bulletproof coffee for weight loss. Basically, bulletproof coffee is the replacement for a meal typically breakfast for the people with fat loss goal.

What is bulletproof coffee for weight loss?

Bulletproof coffee is a drink consisting of freshly brewed coffee, grass-fed unsalted butter and medium-chain triglyceride (MCT) oil. These three components makeup a perfectly smooth and delicious cup of coffee. The coffee has a creaminess and smooth texture to it. It is famous among the people with low-carb and high fat diet.

As a main staple of bulletproof diet by Dave Asprey, bulletproof coffee is a meal replacement. It provides you enough energy to last through second meal of the day. It triggers fat loss through ketosis through low carb diet.

bulletproof coffee weight loss

Bulletproof Coffee Recipe

Let us now check out the recipe for the bulletproof coffee or also known as butter coffee for weight loss.


  • 2 tablespoons of ground coffee
  • 1-2 tablespoons of MCT oil
  • 1-2 tablespoons of grass-fed unsalted butter or ghee

That’s it for the ingredients. It is fairly simple ingredients. If you don’t know what MCT oil is then, it is derived from coconut oil. If you cannot find MCT oil, then just use unrefined coconut oil in moderation.


  1. Freshly brew a cup of coffee with the ground coffee beans. You can use the coffee machine if you have or just do it manually. Use filtered water and filter paper to brew the coffee.
  2. Add MCT oil in the coffee. Add 1-2 tablespoons or MCT oil in the coffee. Mix it well.
  3. Add butter or ghee. Add 1-2 tablespoons of grass-fed butter or ghee in the coffee. Make the addition as per your taste. If it your first time, be sure to start small.
  4. Blend it well. The last step would be to blend the coffee well. You will get a rich and smooth foamy texture to the coffee. It smells great and tastes awesome.

Here you have it, a perfect cup of bulletproof coffee.

Additives to the coffee:

You can add on some extra benefiting ingredients to your cup of bulletproof coffee for weight loss.

  • Turmeric: It is famous yellow powder rich with anti-oxidants. It takes away the natural flavor of the coffee, but its worth it.
  • Chocolate powder: While consuming chocolate is goo for your health in so many ways, adding it to your drink will enhance the taste and its health benefits.
  • Cinnamon: Cinnamon is very popular for benefits in weight loss and sugar and insulin regulation. It provides natural sweetness to the coffee as well.
  • Vanilla extract: If you are in search of some more flavor, vanilla extract can be your healthy alternative. It not only adds flavor, but also enhances the antioxidant features.

Also Read: Weight Loss Plateau

Benefits of Bulletproof Coffee

If you are in some sort of carb restricted diet then, bulletproof coffee can be your choice of breakfast. The coffee will get you energized in the morning and the butter and MCT oil will give you the sensation of fullness for long.

  • Improves mood and boosts testosterone
  • Increases energy with the benefits of caffeine and high quality fat
  • Triggers and promotes fat loss
  • Improves brain power with quick-acting Medium Chain Triglycerides (MCT)
  • Improves strength and lean mass with testosterone boosting healthy fats

Things to Remember for First Timer

The recipe might be same, but the way you prepare might be different. Don’t ever worry if you cannot get the same taste all the time. Here are some points you might want to remember while preparing the bulletproof coffee for first time.

  • Be sure to use high grade ground coffee. A different grade might just have opposite effect for you.
  • Use only grass-fed butter. Due to the difference in fat composition of non-grassfed butter, it might not mix up well. So use grass-fed butter.
  •  MCT oil is must. Don’t forget to add that. It boosts your metabolism and turns you into fat burning machine and also sharpens your brain.
  • Go Slow. You might want to go slow with the addition of bulletproof coffee in your diet. It is high in fat and you might want to use digestive support in the beginning.
  • No Sugar. If your craving for sugar is really high, you might just add cinnamon. You can also switch for the natural sweeteners like stevia. But processed sugar is not an option.