Body region

Lower Back

Understand the lumbar spine, discs and nerves behind back pain, sciatica and everyday stiffness.

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Anatomy

Deep Spinal Stabilizers

Explore the multifidus, interspinales and intertransversarii: small deep muscles that help control the lumbar spine segment by segment.

Read guide →IA-BAC-ANA-005

Erector Spinae

See where the iliocostalis, longissimus and spinalis muscles sit and how the erector spinae supports and moves the spine.

Read guide →IA-BAC-ANA-001

Intervertebral Discs

Learn what the intervertebral discs are, how they cushion the spine, and why disc changes on scans are common and do not by themselves explain pain.

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Lumbar Spine Overview

See how the lumbar spine's vertebrae, discs, joints and nerves work together, and why most lower back pain involves muscles and soft tissues rather than serious damage.

Read guide →IA-BAC-ANA-006

Psoas Major

Explore the psoas major from the lumbar spine to the femur and learn how it contributes to hip flexion and trunk control.

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Quadratus Lumborum

See where the quadratus lumborum sits between the pelvis and lowest rib and how it helps side-bend and stabilize the trunk.

Read guide →IA-BAC-ANA-003

Sciatic Nerve

Learn where the sciatic nerve runs, how it can be irritated, and why sciatica symptoms in the leg deserve assessment rather than home diagnosis.

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Thoracic Spine Overview

Learn how the 12 thoracic vertebrae, discs and rib joints form the mid-back and protect the chest.

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Exercises

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45-Degree Back Extension

Learn 45-degree back extension form, muscles worked, benefits and how to progress it safely.

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Barbell Row

Learn barbell row form, muscles worked, benefits, common mistakes and practical progression for back strength.

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Bird Dog

Learn how to do the bird dog exercise for trunk control and back conditioning, including form cues, easier versions and progressions.

Read guide →IA-BAC-EXE-005

Chest-Supported Row

Learn the chest-supported dumbbell row for upper-back strength with reduced demand on the lower back.

Read guide →IA-BAC-EXE-003

Dead Bug

Learn the dead bug, a beginner core-stability exercise that keeps the back still while the arms and legs move. Includes form cues, easier versions and progressions.

Read guide →IA-BAC-EXE-002

Glute Bridge

Learn how to do the glute bridge for hip strength and back support, including form cues, easier versions and progressions.

Read guide →IA-BAC-EXE-009

Lat Pulldown

Learn lat pulldown form, muscles worked, benefits, common mistakes and progressions for back strength.

Read guide →IA-BAC-EXE-011

Pull-Up

Learn pull-up form, muscles worked, regressions, progressions and the common mistakes that waste reps.

Read guide →IA-BAC-EXE-010

Romanian Deadlift

Learn the Romanian deadlift with hamstring-focused hip-hinge form, muscles worked, benefits and progressions.

Read guide →IA-BAC-EXE-012

Seated Cable Row

Learn seated cable row form, muscles worked, benefits, common mistakes and progressions for back strength.

Read guide →IA-BAC-EXE-006

Seated Thoracic Rotation

Learn a gentle seated thoracic rotation drill while keeping the pelvis stable.

Read guide →IA-BAC-EXE-004

Side Plank

Learn the side plank for core and hip stability, with hold times, easier versions on the knees and progressions for a stronger midsection.

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Glossary

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Lower Back Glossary

An alphabetized glossary of lower back anatomy, injury and movement terms — discs, facet joints, sciatica, stenosis and more — explained in plain English.

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Injuries

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Low Back Strain

A low back strain injures the muscles and ligaments around the lower spine. Learn the typical pattern, why movement helps, and when to get assessed.

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Lumbar Disc Herniation and Sciatica

A lumbar disc herniation can press on a nerve and cause sciatica. Learn the typical pattern, why most improve without surgery, and the red flags that need urgent care.

Read guide →IA-BAC-INJ-004

Lumbar Facet Joint Pain

Facet joint pain is a common cause of lower back pain that is worse when leaning back or twisting. Learn the typical pattern and what treatment helps.

Read guide →IA-BAC-INJ-003

Lumbar Spinal Stenosis

Lumbar spinal stenosis causes leg pain and heaviness with walking that eases when you sit or lean forward. Learn the pattern, conservative treatment, and red flags.

Read guide →IA-BAC-INJ-005

Piriformis Syndrome

Piriformis syndrome causes buttock pain that is worse with sitting and can spread down the leg. Learn the typical pattern, why the diagnosis is debated, and what helps.

Read guide →IA-BAC-INJ-006

Sacroiliac Joint Dysfunction

Sacroiliac joint pain is a common source of one-sided low back and buttock pain. Learn the typical pattern, how it is diagnosed and what helps.

Read guide →IA-BAC-INJ-008

Spinal Disc Degeneration

Disc degeneration is a common age-related imaging finding and does not automatically explain back pain. Learn what it means and what usually helps.

Read guide →IA-BAC-INJ-007

Spondylolysis & Spondylolisthesis

Spondylolysis is a stress fracture of a small bone bridge in the lower back, common in young athletes. Learn the typical pattern and when surgery is considered.

Read guide →IA-BAC-INJ-009

Vertebral Compression Fracture

Learn how spinal compression fractures occur, the warning signs that need prompt assessment and how recovery is managed.

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Prevention

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Back Health and Posture

Practical habits for a healthy back: movement variety, strength, lifting technique and why there is no single perfect posture.

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Lifting Injury Prevention

Practical ways to reduce lifting injuries: get close to the load, use the hips and legs, build capacity progressively, and know when lifting needs an assist.

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Recovery timelines

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Lumbar Disc Herniation Recovery Timeline

How long does a herniated disc take to heal? A realistic recovery timeline for leg pain and sciatica, what speeds it up, and when surgery is considered.

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