Back Pain and Motivation?

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    Back Pain and Motivation?

    Hello my fellow Bees 🐝

    I had some issues while puberty, so I developed a bad posture. I would say that I might develop a hunchback in addition to my lower hollow back. Because of that it looks like my behind is extra and my stomach looks chubbyier than it is. It can be quite frustrating lol
    Especially because I have to stretch my spine, when I have to stand a longer period of time as I get back pain. It cracks and then I'm good to go for another period. (I feel like that meme "Do you feel any pain? - Only the normal amount. - The normal amount should be zero!")

    I already lost some weight and I need to lose 10 more kilogrammes to be right in the middle of "normal" weight for my age and height. (only about 4-5kg until the "upper limit of normal weight")

    Can anyone recommend some exercises I can do to strengthen my spine? I want to get lost of the hollow back. I read that, when doing exercise for my back, I need to do some for my abs, too.

    Is it even possible to "straighten" my spine enough to have that slight "S-curve" only by exercise? (My S-curve is quite intense right now) My chiropractor and doctor said it is still normal?

    Also, what do you do to motivate yourself when having a bad day (or week, or month ...) to start again doing something?

    Thanks for your help!
    Have a great day despite the current global situation ✌🏻

    (I posted this feed by accident in the wrong category before, sorry for posting double)

    I think general mobility work would be your best bet. I say this because a lot of your upper back posture is linked to your chest and shoulders as well. One thing that I've found to be helpful in the past (I have an injured lower back) is to hit a lot of the lower level darebee workouts/programs and really work the transitions. Flow as smoothly as possible slowly from one move to the next. On top of this grab a few yoga/stretching programs and just have at it. Mobility will come with time and most mobility programs do a lot of core work so that should help with both back and abs.


      Thank you very much!



        Im Sorry to hear about your back pain... Welcome to my world... I had a lower back disc surgery back in 2007 due to bad posture and wrong bending and lifting techniques as well as being over whight back then.

        It seems that your getting your whight under control, and your aware of you posture which is a major factor needs a lot of attention to get used to.

        I am 41 yrs old now with a 65 kg and workout 5 days a week, my back pain is almost gone, a lot of days I forget about it, but sometimes
        ​​ I will get some back pain and muscle stiffness which could last 2-3 before fadig away, when this happens I take a day or 2 off from training and try to sleep on my back at night with no pellow, I feel much better after doing this.

        I found out that a lot of my problems could be solved and got much better when I started to target my back and core muscles, which made me add a permanent add-on program that targets my back and core in addition to my normal training workouts, so now I switch between those 2 add on workout every month

        Back & Core
        Core Strength

        They are both 30 days programs and can be combined with any daily workouts

        I hope this helps you in a way, and wish you a pain free life



          As someone who has a similar problem with their lower back (hollow back, although my upper back is ok), here's what helps me: I assume you are sitting down a lot, so stretching your hip flexors should help take some pressure off from your lower back, because your hip flexors tend to shorten when sitting a lot which in turn tilts your pelvis more towards the front and creating that hollow back and bad posture. Stretching them will help counter that.
          Also you might want to strenghten your glutes and abs, too, for similar reasons. Those muscles will help straighten everything out a bit more and take pressure off your spine. Similarly, with your upper back I would suggest trying to stretch your pecs/chest/upper front area more and strengthen your shoulder girdle, so those muscles can act as a sort of "corset". Though I will admit, I haven't read into upper back issues as much and I am simply applying the same principles as for the lower back.

          Mobility, stretching (especially if you find your muscles and back tense often), also yoga should help you. But I will also say, it's possible you won't be able to get entirely rid of your posture issues, especially if it's very severe and has been a problem for a very long time. This is what doctors and physical therapists at least told me when I had some therapy for my back (mainly consisting of back, core, stability and mobility training) when I was still a teen, too. But since I took up a more regular training schedule (many years later, I HATED sports when I was younger) I never had much trouble with it anymore, so my physical wellbeing has definitely improved. Pretty sure my posture could be even better, but my motivation and consistency hasn't always been what I wanted it to be. What I want to say is, it's possible to get better and not be limited at all in every day life by this.

          In terms of motivation: what helped me there was to simply make training a habit. You need to do it consistently for some time to make it a habit, which is hard initially but pays off! Also, if you don't feel like doing something particular, switch it up. Do something else that's more fun and motivating. Try to find new things that can keep you interested. Doing something is always better than nothing.

          Good luck!



            Thank you so much for your suggestions. I will see how to fit a new training schedule in my week. Do you guys think, I should stretch/workout every day or just a few times a week?


              I think it's possible to stretch daily or almost daily, but you should have a bit of a warmup before doing so, and not have entirely cold muscles. As with workouts, depends. I guess it is possible to workout daily, or almost daily, too, as long as you focus on different bodyparts and not, for example, do lower body workouts on two consecutive days, because you might put too much stress on that body part. If you're newer to working out I would suggest to start a bit slower and maybe just have two or three full body workouts per week and see how it goes from there. Can you handle more or does your schedule allow for more? Increase. If not, stick with what you've got for the time being. You should also consider motivation: having to force yourself daily or training with sore muscles might make you quit. Instead, try to find something that's fun, too (or switch things up to keep the fun in), and after a while working out will have become a habit you just do and makes you feel good, rather than having to force yourself to do. That will take some time, so try and start in a way that doesn't de-motivate you right away.