Baby got back

Yes, a very weak one. I’ve always had lower back troubles. Perhaps it’s something to do with those boobs I told you about previously. I’ve had several rounds of physio which seems to sort it out in the short term but then it always goes and flares back up again later. 

I once sneezed and had to have 2 weeks off work because I couldn’t walk. No word of a lie. It was horrendous. Each time I even slightly deviated from the midline it took my breath away. 

Now, occasionally, I get the odd twinge here and there, mostly when I’ve been stood still for some time or walking slowly. 

I’ve decided I’m really going to make a conscious effort to strengthen my lower back. I’m going to try to add lower back exercises into every chest and back session and try to add into other sessions too. Because I’m alone, this will consist of extensions and hip thrusts. Either on the floor or with the hyperextension bench. There are other exercises with a bar that you can do but I wouldn’t say I feel massively comfortable doing them without a trainer as one wrong move and I could be in trouble. Form is incredibly important for your back. Luckily I’ve got my deadlift form reasonably good. They also help with the lower back and so I will endeavour to do more of them. 

Do you also have lower back pain? Do you have any other simple exercises? Let me know 😊

🧳 UNPACKED

The Chronic Issue: This was The Gym Era when I was dealing with ongoing lower back troubles. Always had them – probably something to do with those massive boobs I mentioned. Several rounds of physio sorted it short-term, but it always flared back up.

The Plan: Decided to consciously strengthen lower back. Add lower back exercises into every chest and back session, plus other sessions too. Without a trainer, sticking to extensions and hip thrusts (floor or hyperextension bench). Other exercises with a bar exist but wouldn’t feel comfortable doing them alone – one wrong move = trouble.

Form is Everything: Form is incredibly important for your back. Luckily got deadlift form reasonably good – they help with lower back too, so would do more of them.

Worth Knowing: Lower back pain is incredibly common, especially if you’re large-chested or sit at a desk all day. Strengthening is better than just resting. But form is crucial – if you’re not confident doing an exercise alone, don’t risk it. Extensions, hip thrusts, and properly-formed deadlifts are safer bets than complex barbell movements without supervision.

If you sneeze and can’t walk for 2 weeks, that’s not normal muscle pain – that’s something to get properly checked. Don’t be me!