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

Now you fell 2 inches taller and pain-free, move forward and GO STRONG Mamas!!!!!