Telegram channel member GW asked me to send over a couple of videos that I previously recommended from ATHLEAN-X on the subject of stretching out one’s back, if one has herniated or bulging discs (or just simple back pain, in general). I was happy to do so. Here, I provide the same videos, for the record, along with my own personal daily back stretching routine, based on these videos, which I have found to be highly effective in preventing and healing back pain.

The first video provides three exercises that will help you stretch out and loosen a tight lower back, caused by a bulging disc:

The second addresses pain caused by an actual muscular contraction, rather than a bulging disc pressing up against the nerve bundles running down the spinal column:

I have incorporated all of these ideas into my daily morning stretching routine. This is what it looks like:

• Hang from a chin-up bar for one full minute (feet on the floor), which is Step One in the first video;
• Lateral hip push standing against a wall, which is Step Two in the first video, 10 on each side;
• I then do the glute medius exercises in the second video, 10 on each side, standing against a wall;
• Then it’s down onto the floor with a yoga mat, to do 10 bridges, to exercise the lower back muscles;
• Following that, I do the prone leg raises at the beginning of the second video, 10 on each side, plus a 10-second raise and hold;
• Finally, I roll over and do the prone raise that Jeff shows at the end of the first video;

The whole routine takes about 7 minutes every morning, and helps me keep my spine in decent shape, so that even if my back is sore and my body hurts after a hard leg day, I can still move and function reasonably well.

Keep in mind, I have quite a few bulging discs in my back. You can see an actual MRI scan of my own spine, from about 4 years ago, right here:

Ten years of the Iron Mind

Yet, even today, I can still squat 140Kg and deadlift 200Kg, and I do so practically every Sunday.

This would be impossible if I did not take good care of my back. The exercises noted above, will help you keep your spine in good health.

There are further steps you can and should take, every day.

The first is to go for a walk, every single day. Just get your butt out the door for at least an hour, and WALK. There should be very few excuses for you to avoid or put off going out for a walk. The simple act of moving will help your body stretch and move, loosening up the muscles, improving blood flow, increasing mental acuity, and – best of all – allowing you to THINK while enjoying the richness and wonder of the world around you.

Put some music on the playlist (or a podcast, via a YouTube video that you can play with the phone screen switched off – download Brave Browser on your phone and use that to play YouTube videos without ads, while your screen is locked), plug in your headphones, and get out there.

The second is to use natural anti-inflammatory foods and substances. I take turmeric capsules every day – this is a natural, and highly effective, anti-inflammatory that helps your entire body reduce pain and swelling from hard lifting. I also take fish oil for joint and circulatory health, as well as its powerful anti-inflammatory properties. And a bit of glucosamine and chondroitin doesn’t hurt, either.

The third is to take cold showers. This is highly unpleasant at first, but over time, you do get used to it. There is nothing that wakes you up quite as fast as getting hit in the face with freezing cold water on a wintry morning. As it happens, cold showers and ice baths also have a profound and powerful anti-inflammatory and healing effect, because they substantially boost your blood circulation.

The fourth is to pay attention to your body. You need to learn how to listen to your back and body. You can work through some kinds of back pain – I have done so many times, without any ill effects. Last week, my lower back hurt something fierce – but because I know the difference between merely muscular pain, and a fully locked-up back due to a bulging disc hitting a nerve, I knew I could work through it, if I was careful. And I was completely fine – a few days later, the worst of the pain had disappeared, despite my lifting hard and heavy that weekend.

However, when your body tells you loud and clear that you need a rest – LISTEN to it. Every 8-12 weeks, take a rest from lifting for a week. Just relax. Sleep, rest, go for longer walks, and cut back on the amount of food you eat. Focus on healing and recovery. Take ice baths, or at least cold showers. Go to the sauna, if you have one available nearby. (This is a learned habit, which I came to appreciate greatly after living in Russia.)

The fifth is to adapt your workspace so that you can stand and work. I particularly like standing desks, because they help me concentrate and focus. I try to stand roughly 10-20 minutes out of every hour that I work. You can get either a standing esk converter, that turns your existing table into a standing desk, or a full-blown desk. Personally, I am a big fan of the Varidesk offerings, which I can personally recommend, having bought both the desk converter for my old work desk (which I now use in my present apartment), and an actual full standing desk (though mine is an older manual version, which is currently in storage).

It does not take much effort to keep your back in good shape, every single day, even if you have a history of back pain and shitty genetics (like I do). All you need is a bit of discipline, a chin-up bar, and (optionally) a yoga mat, or at least a clean stretch of carpet or floor in your living room. Do some simple stretches every morning, for 10 minutes a day, and your back will feel substantially better. You will lift, move, walk, and stand better.

Best of all – if you are prudent and careful, and listen to your body, you will not have to pay huge sums of money to an orthopaedic surgeon to stitch your spine back together through invasive and highly traumatic surgery.

What’s not to like?!?!