I've suffered with coming and going back pains for many years, it's apparently one of the downsides from being bigger than average (im 186 cm 115 kg). I've always experimented alot with training, from bodybuilding to MetCon (what you typically see in CrossFit) to strongman to what i would define myself as functional strength training to different kinds of martial arts and self defense.
What i've come to experience is, that my back feels really good when i have periods where i train alot of hip hinge exercises several times a week. Sometimes as heavy as 3-5RM and sometimes up to 20-25RM. I switch between barbell deadlifts, barbell power cleans, kettlebell swings, kettlebell cleans, kettlebell gorilla cleans, kettlebell sprawl deadlifts, kettlebell snatch, turkish get ups etc etc.. Just hit the hip hinge and lower back from all kinds of angles. This not only transfers to strength in all of your other joints and muscles, but you get more explosive and the back feels better..
Ofc you need to ease your way into it and start easy if your back hurts, but i do like 1-3 exercises every workout for hip hinge atm, and i train like this: Day 1: Horisontal upper body push pull. (Main exercises are bench press and pendlay row) Day 2: Lower body press focus. (main exercise Squat) Day 3: Vertical upper body push pull. (main exercise military press and pull ups) Day 4: Lower body push focus (main exercise deadlift)
Iam an educated personal trainer btw, but i got my experience from more than 15 years of training and experimenting myself. I always try new methods on myself, before i train other people this way.
This post was edited by JesterIsBack on Oct 15 2022 04:06am