14/01/2026
How I keep my back strong while squatting heavy, deadlifting, doing jiu-jitsu, and climbing every week.
A few key principles most people miss 👇
• You need to move your back in every direction
• Confidence comes from gradual load, not avoidance
• Never push through sharp pain
• Warm tissues before asking range from them
Here’s what I do:
1️⃣ Start light
Take a small weight (2–5kg, up to 20–30kg over time) and move slowly.
Bounce, explore, and warm the muscles — find tight spots and gently iron them out.
2️⃣ Stretch with breath
30–60 seconds in each position, deep breathing, no forcing.
3️⃣ Add compression
Use your quads and abs to pull yourself deeper.
This builds control in end ranges so you don’t rely on passive stretching.
4️⃣ Weight-assisted end range work
Pulse gently with the weight, combining strength + stretch.
5️⃣ Finish with release
Twists, controlled backbending, and full contractions once the joints are ready.
This is how you rebuild trust in your back — not by resting forever.
👇
Download my free PDF: “The ABCs of Back Pain”
Link in bio.
Follow me for more back pain tips.
Peace.
