Still have low back pain even after stretching and strengthening?

You might be missing one vital piece of movement health — rotation.

So many people are only working on movement either forward and backward, or side to side. But when was the last time that you trained rotation? Your body is built to move in all 3 directions.

I see it all the time—clients show up with low back pain because their body is trying to rotate in places it’s not designed to. Your mid-back and hips are designed to rotate. Your lumbar spine? That’s more for stability. A lack of rotation in your mid-back and hips tends to lead to compensation and pain at your low back.

And it’s not just about swinging a golf club…

When people think of rotation, they often think about golfing. BUT, rotating is involved in so many more exercises and day to day activities! When was the last time that you reached for something in the back seat of your car? Yep—that’s rotation. Even walking and running require some degree of rotation.

How to Restore Healthy Rotation.

• Thoracic spine mobility: drills like open books and thread the needle.

• Hip mobility and control: especially through lunges and rotational step-throughs.

• Anti-rotation core work: (like Pallof presses) to build stability.

• Rotational strength and power: such as cable chops, lifts, and medicine ball throws.

breaking it down.

• Rotation isn’t optional—your body depends on it. When your spine, core, and hips work together in 3D, your low back can finally chill out.

• If you want your back to feel good for the long haul, training rotation is non-negotiable.

• Feeling good with rotation (and anti-rotation strength!) can be a game-changer for staying active without fear of flaring things up.

• Ready to get your spine moving the right way? If you're in RVA, let’s chat. Book a free call with Doc Allison today and take the first step toward long-term relief.