🔙 Lower Back Pain
Weak posterior chain / deconditioning
Dull ache with prolonged sitting or bending; eases with movement.
Break up sitting — stand and walk 2 minutes every hour.
Prolonged sitting is the aggravator; hourly movement snacks protect the back better than any supplement.
Move — the mechanics that fix it: McGill big-3 + hip hinge
Daily core endurance (bird-dog, side plank, curl-up); hip-hinge strength (RDL, hip thrust) 2–3×/week.
- Flutter Kicks
- Glute Kickback
- Inchworm
- 3/4 Sit-Up
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit), protein: 130g (goal), kcal: 2400kcal (goal), magnesium: 400mg (goal)
Stack — evidence-ranked compounds
- Omega-3 (EPA/DHA) — ★★★★★
- Magnesium — ★★★★☆
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Creatine Monohydrate — ★★★★★
- Caffeine — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes lower back pain?
Weak posterior chain / deconditioning. Dull ache with prolonged sitting or bending; eases with movement.
What exercises help lower back pain?
Key movements: Flutter Kicks, Glute Kickback, Inchworm, 3/4 Sit-Up.
What should you eat for lower back pain?
Foods that support it: Salmon (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit, Sardines (canned in water).
What supplements help lower back pain?
Evidence-ranked options: Omega-3 (EPA/DHA), Magnesium, Collagen Peptides (+ Vitamin C), Creatine Monohydrate, Caffeine.