5 Reasons for Your Low Back Pain

In many church circles, it’s almost “counter-culture” to encourage believers to prioritize their physical health. But I have to ask: why aren’t we emphasizing the stewardship required to live out a fulfilling calling? Our physical bodies withstand the demanding weight of our spiritual assignments every single day.

My “blogging era” actually began in college with a site called bodyGod. It even got a shout-out in the local newspaper. The name came from the integration of faith and fitness—the belief that we care for our bodies for God. My mission statement then for fitness, as it is now, is First Corinthians 6:19-20:

“Do you not know that your body is a temple of the Holy Spirit who is within you, whom you have received as a gift from God… You were bought with a price. So then, honor and glorify God with your body.”

I have lived a life defined by physical pain. I have torn the labrum in my shoulder four times, resulting in three reconstructive surgeries. For a long time, I coped with that constant physical ache by abusing alcohol and opioids.

Now, years removed from that season of darkness, I am walking a path of sobriety and worldly awarded accolades in corrective exercise (I was ranked in the top three in the world in 2021 and hit number one in 2024). I care deeply about getting people pain-free before we even talk about losing weight. Pain is your body’s alarm system; it’s alerting you that something is not right.

Why does this matter for the Gospel? Because Jesus paid a grave price for your body. We often forget that through our own free will, we can burn ourselves out and become ineffective in the ministry the Lord has called us to. Are you sleeping well? Are you eating to feed your energy or to feed a disease? God kindly shows us how to live, but He never forces His wisdom upon us. In this category of the blog, my mission is to help you care for your temple.

Before we dive in, let’s set some rules. Every body is different—habits, genetics, and history vary. My advice is based on years of training clients one-on-one in person. I am not a “fitness influencer,” and praise God for that. I am a professional who has worked with nearly every dysfunction and condition. Give these corrections time. You likely lived in pain for years; you won’t heal in a day.

Here are 5 common causes of low back pain and how to address them:

1. Piriformis Syndrome

The piriformis is a sneaky muscle sitting deep under your glutes. If it goes unchecked, it can entrap the sciatic nerve, leading to shooting pain down the leg. While a true “syndrome” requires an MRI for diagnosis, you can begin attacking the symptoms today.

• The Fix: Stretch your glutes.
• The Moves: Seated Piriformis Stretch, Knee-to-Opposite-Shoulder (lying supine), and Pigeon Stretch. Relief may take weeks—stay consistent.

2. Tight Hips (The “Sitting” Epidemic)

Most of us spend our lives “hinged”—sitting at desks, driving, or nursing. This often leads to an Anterior Pelvic Tilt, which puts crushing pressure on your SI (sacroiliac) joint. Alternatively, if you have a physical job or young kids, you might be bending over incorrectly.

• The Fix: You must “warm up” for your day, even if you aren’t hitting the gym.
• The Moves: 90/90s, Frog Stretch, and Child’s Pose into Cobra.

3. Tight Hamstrings

If your hamstrings are tight, other muscles have to compensate, and your lower back usually takes the hit. This is also why many people have “bad form” when they squat (outside of tight calves).

• The Fix: Any hamstring stretch you can think of—do them all.
• The Moves: Seated toe touches, or using a strap to pull your leg up while lying down.

4. Extra Midsection Weight

Whether it’s pregnancy or visceral fat, carrying extra weight in the front naturally pulls the body into that anterior pelvic tilt I mentioned earlier.

• The Fix: You must train your muscles to withstand the tilt and support the spine.
• The Moves: Supine Pelvic Tilts, Dead Bugs, and Yoga Block Hip Openers.

5. A Weak Core (But Not How You Think)

Most “green” trainers will tell you to do crunches for back pain. They’re wrong. Strengthening your “six-pack” (rectus abdominis) won’t provide immediate relief. In fact, you don’t even need traditional “core exercises” to have a strong core—heavy lifting and sprinting are proven to be more effective.

• The Fix: Focus on the Transverse Abdominal (your internal “corset”). It is the back-safe way to stabilize your spine.
• The Moves: Dead Bug, Boat Hold (modifications allowed), Pallof Press, and Planks.

Disclaimer: I am a certified professional in corrective exercise and have my Bachelor in Kinesiology, but the information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical pain. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided here is solely at your own risk.