Lower Back Pain?

We often times refer to the pain we experience in the lower part of our back as back pain when it could actually be a result of tight muscles and/or joints in the surrounding areas.

If you have a tight piriformis or psoas muscle (see diagram below), there is a good chance you may misinterpret that as back pain. These muscles get tight for a variety of reasons, most of which are little things we do consistently or on the daily basis like sitting for long periods of time in a particular position, standing for long period of time without shifting weight purposefully, repetitive motions like riding a bike or running without performing the supporting and opposing stretches necessary for keeping your body mobile and flexible.

I found this great video for relieving tightness in those surrounding muscles and/or joints – have a look!

And if you have been doing things like pigeon, figure 4 poses or succumbing yourself to actually lying on a kettlebell for relief, then you should definitely take some tips from this video with some new things to try!


Now, let’s talk about lower back pain when it comes to working out.

One of the biggest culprits I have seen is kettlebell swings and this “lower back pain” is felt when doing these movements during a workout.

Here’s a social media post from earlier in the week.

Do you like butts?

Yeah, me too, me too.

So, there is a thing out there in the workout world that we call a “muted hip” when it comes to kettlebell swings. If you are a member and you have it – you and I have talked about it. A muted hip will often times feel like a fired up lower back (“hot”) or perhaps some discomfort on one side or the other when we do these RKB’s or AKB’s during our workouts. I found this video for you guys to watch, as it’s probably the best one I have seen so far with techniques and tips that could really turn those swings around for you and put an end to that muted hip.


Couple of points to add to this is that perfecting your kettlebell swings not only translates into the booty, but it strengthens our hip flexors which allow us to squat better and if we squat better maybe other things stop hurting like our hips and knees. Check it out and let me know what you think!

If after the video you still can’t quite get it, keep trying when you can (where it makes sense in your workout) but you can also go down in weight in you KB and swing just with one hand (alternating hands perhaps too) until you get it just right.

#rkb #akb #kettlebell #functionalfitness #functionaltraining #elkgrovestrong #elkgrovevillage #workout #bunsofsteel

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Rowena Dziubla


Rowena Dziubla, or “Coach Ro” to those who know her, is not your everyday personal trainer. Not only is she the owner and head coach of Get Fit EGV, she also owns and operates WODeration, a small business coaching company focused on finding solutions for the architectural, engineering, and construction industries. She brings more than two decades of experience to both positions with experience in Project Management, Office Management, and Personal Training, and CrossFit.

​She also holds an L2 CrossFit Certification as well as extensive experience with Ashtanga Yoga, Boxing and more.

​Her work in Personal Training and CrossFit may seem like a departure from her work in construction, but as anyone who has met her will tell you, Coach Ro focuses her training on the whole person. After surviving a battle with fibrosarcoma which claimed her left kidney, spleen, and a part of her pancreas, Coach Ro realized the massive impact communities like CrossFit have on the health of individuals including reinforcing their innate desire to be heard and respected.

​She is a firm believer in community, diversity, and authenticity. She works to strengthen not just the bodies of those at her gym, but their self-esteem and confidence in all aspects of their lives. Coach Ro works every day to advocate for her gym members, training team, and women in the AEC industry. Although Coach Ro, works with clients all over the world with the variety of services she provides, locally, she looks forward to continuing to touch the lives of many more people in the Elk Grove Village community and surrounding areas.


She also holds an L2 CrossFit Certification as well as extensive experience with Ashtanga Yoga, Boxing and more.


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