Grit Fitness and Performance Podcast · Chris Sanchez

#77 Get Rid Of Back Pain... With Exercises In The Bedroom <3

·23 min·1 clip

Chris Sanchez explains why full-range hip movement matters when daily life only uses small ranges.

1. Grit Fitness and Performance Podcast episode #77 addresses reducing everyday low-back tightness with exercises performed in bed. 2. Host Chris Sanchez, who co-owns a business and has two children under seven, presents the routine as a short return to regular podcast uploads. 3. The episode asks whether a five-minute morning routine can help people with unexplained low-back tightness or nagging pain. 4. Sanchez limits the routine to listeners without diagnosed low-back conditions, traumatic injuries, fractures, or prior surgery and physical therapy. 5. He identifies weakness, immobility, and limited mobility in adjacent joints as possible contributors to low-back tightness. 6. Sanchez says the hips, thoracic spine, and shoulders may lack strength or mobility while the lumbar spine compensates for their movement limitations. 7. The first exercise is diaphragmatic breathing on the back with knees bent, hands cupping the rib cage, and a three-second inhale followed by a six-second exhale. 8. After 10 breathing repetitions, Sanchez introduces dead bugs to strengthen the abdominals and hips while maintaining a gentle posterior pelvic tilt. 9. The dead-bug setup uses knees bent at 90 degrees, shins positioned like a tabletop, and alternating heel taps or leg extensions for 10 repetitions per side. 10. The segmental cat-cow movement is performed on hands and knees by arching and rounding the spine one vertebra at a time for three to five repetitions. 11. Sanchez describes 90/90 controlled articular rotations as large hip circles performed slowly while keeping the torso and bottom leg stable. 12. He recommends approximately five to 10 hip rotations on each side and says the movement should be controlled rather than rushed. 13. The hip bridge march involves lifting the hips, pressing the hands into the bed, and alternating foot lifts without allowing the pelvis to drop or rotate. 14. Sanchez says stronger glutes can support hip mobility and reduce tension placed on the low back during the routine. 15. The final movement is a thoracic open book with both legs stacked at 90 degrees while the top arm rotates toward the ceiling. 16. Sanchez asks listeners to follow the hand with their eyes and try to bring the elbow, shoulder, and shoulder blade toward the bed during the rotation. 17. The recurring image of the low back as the “victim of a crime it did not commit” summarizes Sanchez’s argument that adjacent joints may be creating compensatory movement. 18. The episode is a direct instructional monologue with informal jokes, repeated demonstrations, and a suggested five-minute daily sequence rather than an interview. 19. Adults with everyday low-back tightness and limited hip mobility. 20. Listeners with diagnosed spinal injuries seeking individualized medical treatment.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from Grit Fitness and Performance Podcast