A bad back is the most common reason people give for not training, and one of the best reasons to start, done properly.
What we ask first
What happened, what makes it worse, what makes it better, and whether you have seen anyone about it. If there are red flags or it is acute, Stevie will point you to a physio or GP before you lift anything.
Movements that usually help
- Hip hinges with a kettlebell, taught slowly, so the hips do the work and the back does not.
- Carries: farmer carries and suitcase carries build a trunk that holds you up.
- Rows and pulls for a stronger upper back.
- Split squats and goblet squats for legs without spinal load.
What we hold back
Heavy back squats, conventional deadlifts from the floor, and anything ballistic until the basics are solid and pain-free. That can be weeks or months. Nobody is timed.
The honest bit
Most backs get better with graded, coached strength work and worse with rest and fear. But coaching is not physiotherapy. If you need a physio, you will be told.