How I Finally Reduced My Lower Back Pain

Of course, you’ve probably experienced it that annoying pain when you wake up or after bending your back. 😣

My story:

It all started when I began doing exercises that required my back to bend, like the bridge.

When I was younger (I mean under 18 😅), I could do the bridge easily with no pain at all.

But after a long break without practicing it… it became painful.

So, how did it all end up?

But before I start, I want to make something clear — I’m not a doctor.

Everything I share here is based on my own experience.

If you’re struggling with pain, please make sure to consult a professional first.

Your back deserves to be protected.

Alright, let’s get started 👇

I was watching a video on a YouTube channel called Calisthenic Movement, it’s a guy in blue shorts (if you know, you know 😄).

Somewhere in that video, he mentioned the importance of working on your back. That’s exactly what I started doing.

At that time, I was really struggling, so I decided to include a back workout routine in my training.

You know those exercises you do lying on your stomach like butterfly or the prone T, W, or V?

Yeah, those ones. They really helped me strengthen my back muscles without any equipment.

That was great… but a workout is still a workout, and your muscles need to relax afterward.

My final tip: Stretch and relax

After every session, I started including gentle stretches still lying on my back or stomach.

Here are a few I love:

The Figure 4 Stretch 🧘‍♀️

The Happy Baby Pose (yes, it’s funny but it works!)

Or honestly… any position where I can feel my lower back touching the ground.

Then I just breathe. Deeply.

Sometimes I close my eyes and hold for 30 seconds or more — whatever feels good.

That’s how I eased my pain and slowly built a stronger, more flexible back.

And that’s all for now for my back, at least 😅.

I really hope it helps you too.

Now tell me, have you ever experienced lower back pain?

What helped you the most?

👇 Share your answer in the comments, I’d love to know your story.

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