Well, isn’t that just how life works.
I literally just started this blog and bragged about how my chronic back pain hadn’t bothered me in months — and then turned right around and hurt it on the very first workout I attempted after hitting publish. You really can’t make this stuff up.
I was four exercises in. Three sets of lying dumbbell hamstring curls, three sets of cable pull throughs, three sets of cable pulldowns — all good. Then I got to Romanian deadlifts. Third rep of the first set and I felt something pop. Workout over. Long, painful night ahead.
This is actually the second time this has happened to me doing barbell deadlifts. I don’t know if it’s the weight, the form, or just the fact that my back and barbells don’t get along — but I’ve made a decision. I’m done with barbell RDLs. Dumbbell and kettlebell RDLs from here on out. Some lessons you only need to learn twice.
A Little Background on My Back
My chronic back pain comes from a slipped disc that presses on some arthritis. Over the years I’ve had back injections trying to get relief — two of them worked, one actually made things worse. But those injections did get me into physical therapy, and that’s where I learned the three exercises that have been my go-to ever since whenever my back flares up.
I’m sharing them here because if you’re dealing with the same kind of pain, these might help you too.
All three use an exercise ball. They’re cheap, easy to find, and absolutely worth having. But don’t let not having one stop you — I’ll give you a substitute for each one.
The Three Exercises
Exercise 1 — Pelvic Rolls
Lay on the floor and raise your legs so you can rest the ball under your knees with your legs slightly apart. Keeping your back flat, slowly roll your pelvis and legs to the right, then to the left — that’s one rep.
No ball? Place your feet flat on the floor with knees bent and slowly rotate your legs as far right as possible, then left.
Exercise 2 — Hip Thrusts
Lay on the floor and place the ball under your feet or calves, whichever feels more comfortable. Slowly thrust your hips up toward the ceiling, hold for one to three seconds, then slowly lower back down. Spread your arms out on the floor for stability if you need it.
No ball? Rest your feet up on a couch or chair.
Exercise 3 — Ball Press Crunches
Lay on your back with feet flat on the floor and knees raised. Place the ball in your lap and put both hands flat in the center of it. Perform a basic crunch — raise your shoulders slightly off the ground while pressing into the ball like you’re trying to push it through your knees. Hold one to three seconds, then lower back down.
No ball? Stack a few pillows in your lap instead.
How I Put It Together
I run these as a circuit — Exercise 1, Exercise 2, Exercise 3, no breaks in between. Ten reps each, three full rounds. They aren’t taxing at all. Think of them more as therapeutic stretches than a workout. The goal is relief, not intensity.
One important note — I tried doing these immediately after I hurt myself this time and couldn’t. The pain was too fresh. The next morning I tried again and was able to get through them. Listen to your body and don’t push it too soon.
The Device That Changed Everything
At the end of every physical therapy session they would hook me up to a TENS machine — basically a device that sends small electrical pulses into your muscles — and let it run for about fifteen minutes. I walked out of every single session feeling dramatically better.
So I went home and ordered the same one they used. It’s called the NeoTek TENS and it is one of the best purchases I have ever made. This version is no longer available but the newest version is the InTENSity 10 Digital TENS. Yes, it’s a bit of an investment, but it has paid for itself many times over. The gel pads that stick to your back are great too — they go on and come off easily, don’t hurt when you pull them, and last a surprisingly long time. I bought a ten pack of replacement pads what feels like forever ago and I’ve barely made a dent in them.
If you’re dealing with chronic back pain, I hope something here gives you some relief. These three exercises and that TENS machine have gotten me through more flare-ups than I can count.
And stay tuned — in an upcoming post I’m going to share a recipe for a homemade salve that works wonders on sore muscles and achy joints. You’re not going to want to miss that one.
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