“Oh My Aching Back!”
Lower back pain: the thing that shows up when you least expect it, causes you grief, and no matter how hard you try to forget it, it always finds its way back into your life.
My Backstory (Pun Intended): The 30kg Dumbbell Incident
Let me paint you a scene from my youth, full of misguided testosterone and zero core stability.
There I was in the gym, about to show off the ultimate feat of strength: rowing a 30kg dumbbell with all the grace of an adolescent chimp. I looked at my mate, ready to impress him with raw power and the kind of form that makes physios cry. I pulled on that dumbbell… only to realise I’d messed up! A sudden surge of pain hit me, the literal tearing of muscle felt through my back and with it the instant feel of regret.
I looked at my mate to check he’d at least witnessed the feat of strength but the worst of it all, the fool wasn’t even looking. He’d turned around. The audacity!!
That’s right, I blew out my back for zero street cred.
It all snowballed from there. Since then I’ve been plagued by recurrent back issues, now the drama queen of my body, became prone to flaring up at the smallest provocation. In fact, at one low point, even the simple act of putting on a sock left me out of commission. That’s right: I was defeated by cotton.
What Causes Lower Back Pain (Besides Your Dumb Decisions)?
- Poor posture
- Muscle strains – lifting stuff the wrong way (or unnecessarily heavy stuff the wrong way).
- Tight muscles
- Weak glutes & core
- Disc herniation or degeneration
How Long Does It Last? Depends on How Stubborn You Are and The Severity of Injury
- Acute (0–6 weeks) – Usually from a strain or sprain. Can go away with smart management (not brute force).
- Subacute (6–12 weeks) – Still salvageable. This is your chance to turn back from the dark side.
- Chronic (12+ weeks) – Seek professional help.
What I’ve Learned Since
- Good form is EVERYTHING.
- Showboating isn’t worth it. No one cares if you lift 200kg if you need carrying away in a stretcher.
- I’ve personally stopped squatting and leg pressing. Why? Because even a small lapse in form—arching my back, losing contact with the backrest, can send me back into Painville.
- I now focus on stability, mobility, and spinal control rather than ego-lifting my way into a MRI.
Exercises That Actually Help (And Won’t Break You)
N.B. I cannot tell you how useful I have found these exercises with back recovery, and would encourage those that suffer from lower back pain to do these on a regular basis.
And hey, if you’re more of a visual learner or just want to see these in action, this video breaks them down brilliantly:
📺 Watch here
🐫 1. Cat and Camel Exercise
- How to do it: On all fours, alternate between arching your back (camel) and rounding it (cat).
- Why it helps: Helps mobilise the spine and relieve tension of the back muscles.
🧘 2. Psoas Stretch
- How to do it: One leg forward as if doing a lunge, raise opposite arm overhead, bend torso towards the side which has the leg that is forward. And then drop the shoulders back.
- Why it helps: The psoas muscle connects your lumbar spine to your femur (thigh bone). When it’s tight, it can pull on the lower back, contributing to pain and discomfort. Stretching the psoas can help release this tension, improving alignment and reducing pain in both the lower back and hips.
🛩️ 3. Hip Airplanes
- How to do it: Stand on one leg with this leg ever so slightly bent, hinge body forward, extend the opposite leg behind you, then rotate your hips open and closed. Try not to look like you’re crashing.
- Why it helps: Builds glute strength and hip stability, weakness in the gluteus medius is a common contributor to lower back pain. By strengthening this muscle, the hip airplane helps to create a more stable foundation for the spine, alleviating pain caused by instability or compensatory movements.
🧼 4. Spine Hygiene
- How to do it: Stand with arms overhead for 10 seconds, reach higher and farther back for further 10 seconds, and deeply breathe into upright posture
- Why it helps: Especially if you sit for long periods, gravity compresses your spinal discs. Reaching your hands overhead, particularly with a gentle upward stretch, helps to create space between your vertebrae. This can decompress the spinal discs, which can alleviate pressure and reduce discomfort.
Management Tools for When You’re Feeling Like a Bent Coat Hanger
- Heat & Ice – Alternate as needed. Ice early on; heat for stiff muscles later.
- Physiotherapy
- Invest in a good mattress – A whole topic could be made on just this, but to keep it simple avoid mattresses that are too soft or too firm, too soft can cause your spine to sag; too firm can create pressure points. Look for mattresses with good lumbar support and proper spinal alignment.
- Core work – Not for abs; for actual spinal support. Think of the exercises ‘bird-dogs, dead bugs, and planks’, done right.
How Core Stability Helps Lower Back Pain
Yes, core stability is widely recognised as beneficial for preventing and managing lower back pain. Strengthening the core muscles helps support the spine, improves posture, and reduces the load on the lower back during movement.
- Improves spinal alignment – Strong core muscles (especially the deep stabilisers) help maintain neutral spine posture.
- Reduces mechanical stress – A stable core limits excessive strain on the lumbar spine during movement.
- Enhances functional movement – With better control and coordination, you’re less likely to move in ways that aggravate pain.
- Increases endurance – Fatigue of trunk muscles often precedes pain in people with back issues. Core training builds endurance and resilience.
Core Stability Exercises
1. Transverse Abdominis Activation (Abdominal Drawing-In Manoeuvre)
- Purpose: Activates the deepest abdominal muscle.
- How: Pull the belly button toward the spine without moving the pelvis or chest. Hold for 10 seconds.
2. Bird-Dog
- Muscles: Multifidus, erector spinae, glutes, deep abs.
- How: From being on hands and knees position, extend one arm and the opposite leg. Keep hips level and avoid arching the back. And then alternate
- Why it works: Enhances coordination and spinal stability.
3. Side Plank
- Muscles: Obliques, transverse abdominis, quadratus lumborum.
- Why: Strong lateral stabilisers reduce asymmetrical load on the spine.
4. Dead Bug
- Muscles: Transverse abdominis, rectus abdominis, hip flexors.
- How: Lie on your back with arms and legs up, lower opposite limbs while maintaining a stable core.
5. Glute Bridges
- Focus: Strengthens glutes and core, decompresses lumbar spine.
- Bonus: Reduces anterior pelvic tilt, often contributing to back pain.
6. Pallof Press
- What it is: An anti-rotation exercise.
- Purpose: Strengthens the core’s ability to resist unwanted motion.
📣 The Final Word
Lower back pain doesn’t mean you’re broken, it means your body’s demanding respect, stability, and fewer impulsive lifts.
With the right exercises, a bit of know-how, and most importantly leaving your ego at the gym door, you’ll find those pesky back problems start taking fewer surprise visits.
I speak from experience: these days, my back’s a lot less dramatic (and I fear my socks less). So to all my dear readers, I hope this little saga of spine woes and wisdom has been helpful. May you dodge the pain, lift smart, and keep your back and dignity intact!
Cheers to healthier backs!