Had an ab injury last summer. Since then my core weakened and my posture was horrendous during this time. MAJOR compensation on one side, which affected the muscles around my pelvis and has led my lower back to be in serious protection mode. It's painful as a bitch. What is the best way to get the lower back out of protection mode and restore alignment and strengthen my core. I'm 39 and this ain't fun. I've NEVER had back issues until last year.
1. Start w/soft tissue work foam roller, lacrosse balls, etc
2. Glute, Psoas activation with mini-bands this a just an example of the complex we do every lower body day
https://instagram.com/p/BSScJgZBH_M/3.Keep core work limited to anti-rotation (Pallof press, etc). Transverse Abdominis for about 4-6 weeks
4. Posterior chain work. Most people are quad dominant and takes over the hamstrings leaving the glutes and lower lumbar, psoas weak and vulnerable to injury. One weak link out the chain is all it takes. Weak hamstrings also leave knees vulnerable to injuries as well.
5. A shit load of hamstring, glute and low back stretches, static holds.