• Megan

An Update on My Back Injury

Last summer, I hurt my back pretty bad; it got to a point where I couldn't even stand up without severe pain. After recovering for a few months, injuring it again, and seeing a doctor, I had devised a recovery plan. For the next 6 weeks, I was going to cut out the exercises that put too much weight on my spine. Instead, I would practice some alternative exercises and train my core to be stronger and support my spine better. I also made it a habit to move everyday objects with better form, to protect my lower back as best as possible.

I swapped barbell squats for belt squats, using a dip belt that I bought off of At first, it was difficult to perform the exercise smoothly and comfortably, beginning at a rep range of 8-10 at 20kg. But now, I can lift 65kg for the same rep range! I also swapped barbell hip thrusts for isolateral (single-leg) hip thrusts, as they are pretty difficult even without much weight, so they're easier on my spine. Along with these exercises, I learned some new ones that I've always wanted to try; its never a bad idea to try new things because you never know what might become your new favourite!

Throughout all of these new adjustments, I was still coping with pain. Basic everyday movements would sometimes trigger a twinge, or too much stretching. It's certainly gotten better over the last few months- I can now touch my toes without too much discomfort- but recovery is a long road to travel. Yesterday, I decided to give my favourite exercise, the barbell hip thrust, another try. This exercise isn't particularly taxing on the spine anyway, but it was no help to my already fragile state. So, I set it up with a light weight and gave it a go, focussing on how my back felt throughout the whole movement. After a day, I think it's safe to say that the hip thrusts were a success! I'm excited to use this exercise again the future, and maybe try a couple of others like squats and good-mornings.

As time goes on, I'm going to take it steady and be careful to not make the same mistakes I did last summer. After all, it's my long term health that is always the priority. I love weightlifting and I want to train for many more years, and the best way to do that is to look after my body.

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