Preparing Americans to Serve in the Military, Special Ops, Police, & Fire Fighting

Meet Stew Testimonials  |  YouTube Videos  |  List of Articles  |  APP Workouts  |  FREE Workouts |   Contact / Newsletter


Lower Back Injuries

The NEW Lower Back Plan – Free Download

We all are susceptible to lower back injuries– military, law enforcement, advanced athlete, beginning exerciser, or sedentary person – we all get back injuries of some sort.  The back injuries seen most in doctor’s offices and chiropractic clinics world wide involve the lower back / hip region and can occur from a variety of different causes.  According to Dr. Steve Erle D.C. and physical therapist of the Maryland Disc Institute, most of the injuries in the region are lower back muscle pulls or tears, disc inflammation, or the spine itself.  These three types of lower back injuries can occur from falling, stretching, lifting, sleeping in an awkward position, or in some cases, no noticeable reason at all.  Usually, all occur due to lack in flexibility and balance of hip, abdominal, and lower back muscle strength. 

Each of these injuries seems to manifest themselves in the form of the back spasm, which is the body’s way of immobilizing the injury to prevent further injury.  Many forms of treatment can be given to these injuries, from heat, ice, anti-inflammatory, electrical stimulation, ultra-sound, pain killers, and muscle relaxers.  Some studies have experimented with BOTOX to relax the spasm so the patient can function better and will less pain.

One of the most interesting studies I have heard was the three treatments of 1) Electrical stimulation and massage, 2) Bed Rest and pain killers, 3) nothing but stretching.  Strangely, all had about the same full recovery period.  The lower back plan link discusses and illustrates preventative exercises and stretches to strengthen the torso and create balance between the hips, abdominals and lower back.  These three muscles groups often oppose each other and must be equally flexible and strong in order to prevent injury in one or the other.  Many advanced athletes may have super abdominals, but have neglected to exercise the lower back.  This can cause the lower back stress since abdominals will flex while the lower back stretches.  IF the lower back, legs, and hips are not flexible or strong, the lower back will pull involuntarily, usually causing spasms. 

Here is a quote from a former Marine now Doctor of Chiropractic medicine, "I have been in practice for over 10 years and have seen my fair share of Lower back injuries and I would safely say that Chiropractic care along with some of your other treatments (stretching in particular) will increase healing time and allow a patient much better flexibility and Range of Motion.  Motion is Life and without it we are all headed for disease.  I see many Military personnel in my office as I am very close to a large Air force Base.  Each and every Airman that comes into my office wishes they could have some kind of Chiropractic treatment for them on bases around the world. "

There are more exercises and workouts you can follow from any of the eBooks in the Fitness eBook store or you can surf the article archive at for more information on training.  There you can learn about fitness, nutrition, injury prevention, and get free tips to create your own plan. 

Good luck with the core injury prevention or rehab program.  Be careful when starting any exercise routine especially if you have been previously injured. It is always best to consult your doctor or physical therapist for complete programs as all injuries require different exercises.

Thanks for the e-mails. Keep them coming at

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI
Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format




Only $1.99 for the
iTunes APP Store

Android APP Store