Week 2 – Performance Ranch Movement Series
Strong Backs. Smart Training. Real Results.
Lower back pain doesn’t just affect how you train—it affects how you live. Whether you’re sitting at your desk, trying to get through your workout, or picking up your kids, back pain is frustrating, limiting, and far too common.
The good news? Relief is often found in rebuilding core control and retraining basic movement patterns—not fancy tools or endless stretching.
Here at Performance Ranch, we help our clients move better through smart, foundational strength training. This week, we’re sharing three simple movements that we use with clients to relieve and prevent lower back pain.
1. Glute Bridges
Why it works: Your glutes are one of the most powerful muscle groups in your body—and when they don’t fire correctly, your lower back often picks up the slack. Glute Bridges retrain hip extension, strengthen your backside, and reduce pressure on the lumbar spine.
How to do it:
- Lie on your back with knees bent and feet flat.
- Press through your heels and squeeze your glutes to lift your hips.
- Pause briefly at the top, then lower with control.
- Repeat for 2–3 sets of 12–15 reps.
💡 Pro tip: Keep your ribs down and core engaged—don’t arch your back at the top.
2. Dead Bugs
Why it works: Dead Bugs reinforce core stability while your limbs move, which mirrors how your body works in real life. When your deep core stabilizers are working, your spine is protected—and your back pain often improves fast.
How to do it:
- Lie on your back, knees at 90°, arms reaching toward the ceiling.
- Extend one arm and the opposite leg while keeping your back flat against the ground.
- Return to the center and alternate sides.
- Aim for 2–3 sets of 6–8 reps per side.
💡 Pro tip: Move slow and controlled. If your back arches, shorten your range of motion.
3. Bird Dogs
Why it works: Bird Dogs build cross-body coordination, core control, and spinal alignment. This movement reinforces posture, balance, and strength in a low-load environment—perfect for building a resilient back.
How to do it:
- Start on all fours with hands under shoulders and knees under hips.
- Extend your opposite arm and leg at the same time, keeping your hips square and spine neutral.
- Pause at the top, then return and switch sides.
- Do 2–3 sets of 8 reps per side.
💡 Pro tip: Keep your low back flat. Imagine a glass of water balanced on your lower back.
✅ Simple Doesn’t Mean Easy
You don’t have to do a hundred movements to fix your back—just the right ones consistently. These three movements are the foundation of how we help clients reduce back pain, build real-world strength, and move with confidence.
👉 Want to see these in action?
We made a quick YouTube Short to guide you through each one.
🎥 Watch Now on YouTube
Ready to build a stronger back—and a smarter plan?
Book a free strategy session with our team. We’ll help you take the guesswork out of getting back on track.
📅 Book Your Strategy Session Now
