28/03/2026
💥A month ago my back 'went'💥
My low back was fatigued & sore, I lifted something heavy in an awkward way with bad form, and then got in my car, sat in my *unsupportive* drivers seat..and my entire lower back locked off 🔒 muscles went into spasm, sharp twinges when bending, aching muscles, unable to get comfy 😩 I had to take 2 days off work, take daily Ibuprofen, hot water bottle and warm baths to ease the pain! Does this sound familiar?
So whats the fix?
I concentrated on correcting my posture - I have a large low back curve and my pelvis tends to tilt forwards. I concentrated on pilates style work that engages my pelvis in the 'neutral' position. I also did daily gentle core & glute activation exercises to support this pelvic posture, as these muscle groups both help support my lower back!
My fabulous PT was a huge support & gave me light exercise adaptions to give my lower back a rest, helpful queues to make sure i keep good form when lifting, & kept me busy with lots of fun upper body work in the gym, so i didn't feel like i was missing out!
I also took time to stretch out my quads & hip flexors, & did some gnarly trigger point work into my glutes! Its not just your back itself that needs attention, the surrounding areas can hold so much tension and if these are tight, its putting even more pressure on your already sore back..
So 1 month on, my rehab is still ongoing, im gradually increasing the weights and movements in the gym, but im back to full depth squats and loading a 60kg sandball up onto my shoulder 🤩💪
Message me if you would like my help with your low back rehab 😁
