🔙 Lower Back Pain
Poor motor control / core stability
Recurrent "tweaks" with sudden or loaded movements.
A daily 5-minute anti-movement core set (dead-bug, bird-dog, plank).
Control, not crunches — teaching the core to resist movement is what stops the recurring 'tweaks'.
Move — the mechanics that fix it: Anti-movement core
Pallof press, dead bug, planks — train the core to resist motion before adding load.
- 3/4 Sit-Up
- Air Bike
- Bent-Knee Hip Raise
- Flutter Kicks
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Magnesium — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Creatine Monohydrate — ★★★★★
- Whey / Casein Protein — ★★★★★
- Rapamycin (Sirolimus) — ★★★★★
- Zinc — ★★★★☆
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes lower back pain?
Poor motor control / core stability. Recurrent "tweaks" with sudden or loaded movements.
What exercises help lower back pain?
Key movements: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise, Flutter Kicks.
What should you eat for lower back pain?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water), Eggs (2, whole, cooked).
What supplements help lower back pain?
Evidence-ranked options: Magnesium, Omega-3 (EPA/DHA), Creatine Monohydrate, Whey / Casein Protein, Rapamycin (Sirolimus).