I’ve had two reliable sources give me great advice for back pain. My physical therapist coworker and the
doctor responses on reddit posts on lower back pain. They both advised, “work your back” I did and I continue to do so because IT WORKS!!!
My husband and I are squeezing every last dime to make our next life transition to Vermont, so a new mattress is not in the plan right now. We continue to snuggle in a well worn double mattress that usually includes one or two toddlers by the early morning.
We wake up with kinks and sometimes the common lower back pain. It may sound counterintuitive, but modified deadlifts, called rack pulls, clear my lower back pains every time.
Rack pulls are the cliff notes of deadlifts. I go light to moderate with the weight and try to get 3-4 sets of 12-15 reps. After that, I feel slightly taller, which is much appreciated when your 5’2, pain-free and kink-less.
If you’re not hampered by back issues, you can feel like a superwoman doing heavy weights with rack pulls.
Ready for the rest of the workout? Here Goes!
Warm up with 3 sets of wide grip front pull ups all sets until failure with bodyweight
Reverse narrow grip pull downs 3 sets 12-15 reps
Straight arm pull downs 3 sets 12-15 reps
Now your lats should be holding your arms out like your airing out your arm pits. Let’s target mid and lower back to even yourself out.
Seated isolateral on row machine 3 sets with ascending weight and decreasing reps 15-10-8 reps
Superset hyperextensions with supine leg raises 3 supersets, all to failure
Hyperextensions done right
You should not be smiling at this point.
Inspiration from Lenda Murray
Now you fell 2 inches taller and pain-free, move forward and GO STRONG Mamas!!!!!
I have to try this! I’m willing to try almost anything to sort my back out, and I’ve suspected for some time that my discomfort might be caused by poor strength in my back, so this sounds like just the workout I’ve been looking for. Thanks for sharing!
Thanks for sharing this! As I’m a caregiver, at only 5’3, some of my clients are heavy-set and much bigger than me. And when you have to constantly turn them every 2 hours (if bed-ridden), then it kills your back at the end of a 12 hour shift. As much as I love my job, I’ve had to take periodic breaks from doing it because I’d be in so much pain. Will definitely try these out and hopefully relieve the constant back pain.