Forget massage guns — I’m ditching them for the ‘gut smash’ exercise to relieve lower back pain and loosen tight hip flexors

Tackle Back Pain with This Unexpected Exercise

Do you wake up with a stiff back and a knot in your hip flexors? Back pain, whether chronic or acute, can put a pause on even the most enthusiastic workout routine. That’s where a surprising exercise, aptly named the "gut smash," comes in.

This technique, demonstrated by Scott James Bailey, a mobility and functional training coach, uses a simple tool: a ball. While the name might raise eyebrows, the exercise itself involves pressuring a firm ball (think soccer, medicine, or basketball) into your abdomen and hip flexors while you lie face down.

But why would anyone want to "smash their gut"?

Bailey explains that our increasingly sedentary lifestyles, coupled with the demands of activities like weightlifting, often puts a significant strain on the psoas. This powerhouse muscle, running from your lumbar spine down to your femurs, is responsible for lifting your legs and stabilizing your lower body. Over time, sitting and repetitive movements can cause the psoas to tighten, leading to back pain and discomfort.

Enter the gut smash. Through gentle rolling motions, the exercise targets this tight muscle and surrounding abdominal area, providing relief and improving hip mobility. According to Bailey, it "really fixes low back stiffness."

And, you don’t have to be a spinal contortionist to benefit from the gut smash. Even those of us who aren’t suffering from persistent pain can incorporate it into our routines as a pre-workout warm-up or a post-workout cooldown.

This method has become a staple in this writer’s morning routine. As someone who doesn’t experience chronic pain, I still felt the benefits of loosening tight muscles and opening up my hips. The gut smash proved to be a welcome alternative to static stretching and massage guns.

"All in all, even though it seems too good to be true, this exercise works!"

It’s important to approach any new exercise with caution, however. Beginners should start with a softer ball and gradually increase intensity. Listen to your body and stop if you feel any sharp or prolonged pain. Pregnant women, those recovering from injuries, or individuals new to exercise should consult their doctor before trying the gut smash.