Austin Dandridge

FIX YOUR LOWER BACK! By popular demand, here’s my complete mobility routine for the lower back. Nearly 2 years ago I severely herniated a disc at L5-S1. I narrowly avoided emergency surgery. Even before that I had struggled with chronic lower back pain for 10+ years. I’ve spared no expense in my search for a cure. I tried everything short of invasive treatments (stem cells and surgery). What I learned along the way is that much of what the medical establishment tells you about the cause and the cure for back injuries is WRONG. The root cause of your chronic back pain is almost certainly *lack of mobility and strength* in the posterior chain (hamstrings, hips, glutes, back, abs) — especially the intricate scaffold of muscles up and down the spine. That's why outcomes for back surgeries are so abysmal—it doesn't address the real problem. So it stands to reason that the cure is to MOVE, building strength and range of motion. For the first time I feel like I’m steadily gaining ground and have a real shot at coming back even better than before my injury. I’m already doing things (like Jefferson Curls) that I never thought would be possible. Here’s my current program, which I consider a “best of” collection of mobility exercises for the back. I do the full program about 3 times a week and a subset of the exercises (the first 5) another couple times. 🧵