I was 30 when I first experienced serious back pain. At the time, I was weaker than usual, neglecting my training, and pouring all my energy into raising two children one of them still a baby. Like many parents, I often carried my baby on one side, creating an imbalance that I didn’t realize was taking a toll on my body.
The final straw came when I attempted to move a statue in my garden. As I lifted and set it down, a sharp jolt shot through my lower back. It took the wind out of me. At first, I didn't think much of it, assuming it was just a strain that would pass. But over the following hours and days, I realized that what happened wasn't just a small tweak it was a wake-up call. Something needed to be fixed, and I was determined to find the answer.
The Search for a Cure
I wasn’t about to accept chronic back pain as my new reality. So, I started researching. I came across some of the most respected names in back health and rehabilitation, including Dr. Stuart McGill, the Knees Over Toes Guy (ATG), and Lower Back Ability. Their insights opened my eyes to the importance of structured movement and strength in recovery.
One key takeaway? Pain causes the body to go into protection mode, but too much guarding can do more harm than good. The natural instinct when experiencing back pain is to avoid movement altogether, but I knew deep down that I needed to move strategically and carefully.
The First Steps to Recovery
In the beginning, deadlifting was out of the question, and even bending down was painful. But I needed a plan. I started small, with gentle mobility exercises to get blood flowing and reintroduce movement without causing more harm.
Day 1: Resetting and Reconnecting
Cat-Cow Stretches – A gentle way to get my spine moving without loading it.
Pain-Relief Positions – I experimented with positions that allowed my spine to relax and reset.
Week 1: Gradual Strength Introduction
Glute Bridges – Rebuilding core and posterior chain engagement.
Clamshells – Activating the glutes to take strain off my lower back.
Mind-Muscle Connection – I focused on feeling my spine, reconnecting with muscles I had neglected.
This was the moment I realized just how weak I had allowed myself to become. That realization was powerful it was my turning point. I made a promise to myself: Never again would I let my body become vulnerable like t
his.
Rebuilding Strength the Right Way
After regaining basic movement and control, I progressed cautiously. I started incorporating Dr. Stuart McGill’s "Big Three" exercises (more on that in another post) and worked up to Romanian deadlifts over the next month. As my strength improved, I gradually introduced:
Hyperextensions – Targeting my lower back with controlled, progressive loading.
ATG Splits – Improving flexibility and resilience in my posterior chain.
Calf Raises & QL Bends – Strengthening the muscles that stabilize my spine.
Core Work – Building true foundational strength, not just abs.
Where I Am Now
That injury was over two years ago. Looking back, it was one of the scariest and most humbling experiences of my life. Back pain is not just physical it affects your mindset, your confidence, and your ability to engage in everyday life. It was depressing. It was frustrating. But I found the answer.
Through this journey, I discovered my mission: to help others navigate their way out of debilitating back pain. I don’t want anyone to experience the same fear and uncertainty I did. That’s why I dedicated myself to developing a mastery program for back strength and rehabilitation a system designed to take people from pain to power.
Back pain doesn't have to define you. Movement is medicine, and with the right approach, you can rebuild a stronger, more resilient body. If you're struggling with back pain, start small, stay consistent, and trust the process. Your body is capable of healing it just needs the right support.
Comments