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Lower back pain workout


Addressing the problem

Nine out of ten adults suffer back pain at some point in their life. So, there is a chance this lower back pain workout helps you, right now, or in the future. Lower back pain is the most common cause of chronic pain, a major contributor to missed work, and the most common cause of global disability. As Time magazine states in its article.
I hurt my back when I was 18 so, I´ve been dealing with lower back pain most of my life. My back pain and I have been friends for 24 years! I had plenty of time to read a lot about it, to try several therapies and remedies, such as:
  • analgesics and anti-inflammatory drugs (prescribed by my doctor),
  • heat and ice packs,
  • spinal manipulation and mobilization (Chiropractors, osteopaths, and physiotherapists),
  • acupuncture,
  • yoga,
and in the process, I developed my own routine, which I´m sharing with you today, in case you want to give it a chance.
The lower back consists of five vertebrae (L1- L5). L5 is connected with the top of the sacrum. The lumbar vertebrae allow for forwarding and backward extension, as well as twisting movements. The segments L5-S1 and L4-L5, carry the most weight and have the most movement, this makes the area prone to injury. This is exactly what I hurt, L4-L5, and L5-S1. I´ll explain how I did it in a minute.
Back pain is classified in terms of the duration of symptoms.
1. Acute back pain: <6 weeks
2. Sub-acute back pain: 6-12 weeks.
3. Chronic back pain: >12 weeks.
Back pain can go from a muscle aching to a burning or stabbing sensation. Occasionally, the pain may radiate down your leg, worsen with bending, twisting, lifting, standing, or walking.  It can be challenging to maintain a standing position, sitting, or lying position. Carrying things in the arms, or bending can also be painful. Cleaning, sports, and other daily activities become challenging tasks for people with lower back pain.
5-10% of all low back pain patients will develop Chronic Lower Back Pain.
First of all, if your back hurts, you should visit your doctor, to rule out any serious pathology. Back pain is stressful, frustrating, disabling, and ultimately we worry about whether we have any serious illness or injury. This is usually not the case, but better to be safe than sorry, right?

When to get immediate medical advice

You should immediately contact your doctor if you have back pain and:
  • you feel numbness or tingling around your genitals or buttocks
  • difficulty peeing
  • loss of bladder or bowel control
  • unintentional weight loss
  • a deformity or swelling in your back
  • the pain does not improve after resting or is worse at night
  • your pain started after a serious accident, such as a car accident
  • you’re having problems sleeping because of it
  • when sneezing, coughing, or pooing your pain is worse
These problems could be a sign of something more serious (Mayo Clinic). You must check it urgently.

Causes and risk factors

Approximately 90% of people with back pain are diagnosed with non-specific acute back pain in which there is no serious underlying pathology.
The good news is the pain is not caused by anything serious, in most cases, pain is due to a sprain (overstretched or torn ligaments), a strain (tears in tendons or muscle), and/or a spasm (a sudden contraction of a muscle or group of muscles). The cause is a peripheral injury to muscle or ligaments.
To get an idea of which muscles you may have injured, please read erector spinae. Also, check how small the ligaments that join the vertebrae are. It’s unbelievable that such tiny things can cause so much pain.
So, what does cause this injury? It might be caused by any of these factors:


Excess body weight puts extra stress on your back. You should consider losing a few pounds to ease the load on your back. Besides, being overweight causes many other health problems, so you will be improving your general health while avoiding that uncomfortable back pain. Your back pain is a red flag, a painful way your body tells you to have to do something about your weight. The solution is well-known: a combination of a healthy diet and regular exercise.

Your job.

Does your job involve lifting, pulling, or anything that twists the spine? Then, it may cause your back pain. Obviously, you can´t quit your job but, back pain resulting from improper body mechanics may be prevented by avoiding certain movements, maintaining correct posture, and lifting objects properly.
The usual suspect is improper lifting, using your back instead of your legs can lead to back pain.


This is also a dangerous activity. Sweeping exercises every muscle, but you probably don´t pay attention to proper posture. Keep your back straight while sweeping your floor with a standard bristle broom. Focus your attention on moving the broom with your arms, don’t bend or twist your back. Collect your sweepings with a long-handled dustpan so you don’t have to bend over as much.

Sitting at a desk all day.

It comes with risks of its own, especially if your chair is uncomfortable, or you tend to slouch. If possible, choose a seat with good lower back support, armrests, and a swivel base. Placing a pillow or rolled towel in the small of your back can maintain its normal curve. Keep your knees and hips level. Change your position frequently, at least every half-hour. Also, check your posture when sitting, using computers or tablets, and watching television.

Standing for long periods.

If you must stand for long periods, be mindful, stand smart:
  • Stand up straight and tall
  • Keep your shoulders back
  • Pull your stomach in
  • Put your weight mostly on the balls of your feet
  • Keep your head level
  • Let your arms hang down naturally at your sides
  • Keep your feet about shoulder-width apart

Carrying weight incorrectly.

When you wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body and the additional weight you carry. If you carry that weight every day on the same shoulder, that can strain the lower back.

Lack of exercise.

Weak, unused muscles in your back and abdomen might lead to back pain. Weak back and abdominal muscles may not properly support the spine. You’re especially vulnerable if you tend to be inactive during the workweek and then spend hours at the gym or go out and exercise a lot on the weekend. You will be demanding too much of those weak muscles and, sooner or later, you will pay the price. Regular daily exercise increases strength and endurance and allows your muscles to function better.

Overdoing at the gym.

The other end is not advisable either. Overdoing it at the gym is another cause of lower back pain. This is how I got hurt. Back in the day, I just wanted to get bigger muscles. I had no idea of lifting weights, no lifting technique, no trainer to advise me, and the only motto was “lift heavy to get big”. Terrible and harmful motto. I learned that the hard way. Two slipped/herniated discs (the disc of cartilage in the spine presses on a nearby nerve) were the output of my teenage recklessness. 

Lower Back Pain Workout

My doctor told me not to lift or practice any sport because of my back pain. I became a weightlifter and I never had back problems again. By far, physical activity is the best therapy for chronic back pain. It’s even more effective than pain relievers treating pain in the long term. The great benefit of exercise is that it acts through multiple mechanisms, attacking the root problem: mobility, strength, circulation, and the nervous system. There is a lot of medical literature supporting specific physical therapy exercises for the treatment of low back pain. Some interesting readings:
Low back stability primarily depends on the abdominal and low back musculature. These muscles provide support on the spine. The stronger these muscles are, the less stress is on the discs and joints of the spine.
Core strengthening exercises to restore the coordination and control of the trunk muscles (abdominals, erector spinae, glutes) to improve control of the lumbar spine and pelvis. These exercises restore the strength and endurance of the trunk muscles.
But the surrounding muscles are also affected. Some are too tense or lack flexibility, others lack tone or strength. So, to relieve pain, we must pay attention to several muscles and restore a healthy balance among them.
Stretching and flexibility exercises to improve hamstring, quadriceps, piriformis, psoas, and hip joint capsule range of motion. These exercises reduce pain, improve movement, and improve functional limitations of movement.
So, here is the low back pain workout that I do regularly. You don’t need any equipment and it only takes you fifteen minutes.

*Cancel Anytime

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Introducing your new online gym

Today is a special day. I feel very happy, proud, and nervous at the same time because the project I have been working on for the last few months is finally going live: your new online gym!

It has been months of hard work, searching, selecting, negotiating, testing, and finding a way that all the pieces could fit together.

Let me tell you the story of this project. During the lockdown in Spain, I decided to offer live classes so that everyone could exercise from home. Not a big deal for me, but a lot of people found that online training was a real thing and that it really worked for them.

So I decided it was time to go a step further and not limit the offer to a single daily class, or a specific time, or a single type of training, objective …

And I started contacting coaches from different disciplines and different parts of the world. Finding the right ones was not an easy task and I thought my project would fail before it started. But I persisted in my search and finally, I found the first coach, then the second, and so on. We are currently six coaches, which is a modest number, but it is a good start.

You will find training programs, daily workouts, and on-demand classes: Yoga, pilates, functional training, dance fitness, and box & burn to get started. I am already working on adding more coaches to the project.

All this, and what is to come, for only € 14.95 / month. You can try us for 14 days for free, and cancel anytime. No questions asked.

What´s inside?

Tons of workouts

and classes on-demand.

Expertly curated and sequenced to achieve your goals,

allow you to train anywhere, on any device.

+1000 video exercises

Whether you’re a beginner, intermediate or advanced gym goer, our workouts and classes will help you to burn fat, as well as build strength and fitness.

Work out wherever you want,

use what you have.

At home, the gym, outdoors…

using dumbbells, resistance bands… or no equipment at all.

With our workouts and classes on demand you have everything you need to reach your goals.

World-class Coaches

Provide the perfect mix of knowledge and support to help you reach your goals.

We work every day to offer you the best workouts to help you reach your goals. 
New daily uploads:
  • Daily workouts that you can sync with your calendar.

New weekly uploads:

  • Variety of training plans:
    • circuits,
    • split routines,
    • body parts,
    • fat loss programs,
    • hypertrophy,
    • maximum strength
    • and more 
  • On-demand classes:
    • box,
    • dance fitness,
    • pilates,
    • yoga
See you inside!
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3 fruits that build muscle

There are 3 fruits that build muscle. The enzymes in these fruits help your body to better absorb protein.

In general, digestive enzymes are responsible for breaking down fat, protein and carbohydrate molecules into smaller molecules, to obtain the nutrients we need.

Protein is an essential nutrient for the body, which helps us maintain healthy and strong muscles. Also to create new muscle tissue, improve tone and increase muscle volume.

Although we follow a diet rich in protein, our body does not always take advantage of them, so to optimize protein assimilation, we can help ourselves with certain foods.

The three fruits that we will see below, especially help to break down protein molecules.


Papaya contains an enzyme called papain. Papain transforms proteins into amino acids more quickly, helping us to take full advantage of them. Therefore, this enzyme will accelerate digestion and increase the use of these nutrients. Papain has been used for thousands of years as a meat tenderizer due to its ability to break down protein.

In addition, scientists from Vienna have proven that papain helps relieve constipation and gas caused by Irritable Bowel Syndrome.

Make sure you eat your raw, ripe papayas as exposure to heat can destroy these enzymes.


Pineapple contains bromelain, another enzyme that promotes protein assimilation. Eating pineapples may reduce the time it takes to recover from exercise.
This is largely due to the anti-inflammatory properties of bromelain.

Strenuous exercise can also damage muscle tissue and cause surrounding inflammation. Affected muscles cannot produce as much force and are sore for up to three days.
Bromelain has been demonstrated to reduce exercise-induced muscle damage and inflammation, enhancing recovery.


The kiwi contains high doses of actidine, which contributes to a better assimilation of proteins. This fruit is usually recommended to facilitate digestion because this fruit helps us reduce gas and relieves constipation by regulating gastrointestinal function.

Scientists found that actinidin, a unique compound in kiwis, helps the body break down proteins in red meat, diary and fish. “The observed enhancement of gastric protein digestion after eating kiwi fruit may increase the rate at which protein is absorbed in the small intestine, ultimately affecting the overall protein utilization in the human body,” lead author Dr. Lovedeep Kaur from Massey University in New Zealand

The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams.
Maybe it’s time that you incorporate any of these 3 fruits that build muscle into your diet because if you help your body in assimilating the nutrients it needs, you will get an optimal benefit from your diet obtaining everything your body needs.
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7 Ways to Stay Motivated With Your Fitness Goals

Taking the first step towards something important is always a significant milestone. It comes with energy, excitement, and endless possibilities, which are all great things!

What becomes more difficult at times, though, is the moments after you have started, and maybe some of the original feelings have faded away. These are the moments that will make or break whatever you are trying to accomplish. It is when you find that second wind, or when you decide to give up. 

So the better prepared you are for these moments of decision, the more likely you will be to push through and continue on with your journey. That is what this article is all about. 

These 7 ways to stay motivated with your fitness goals will keep you moving forward and onward. They will be there to continue to challenge you and to help you pursue your best.

Inspirational Books and Videos

What you put into yourself is what comes out. So if you want to feel like you can accomplish anything, read about people that have already done so. There are so many success stories out there (fitness and others) where people have overcome seemingly impossible challenges. Reading and watching videos about people that have already conquered their giants will only help to motivate you. You will be able to draw motivation and energy from their stories. And who knows, maybe someday someone will be reading about your inspirational story and will do the same. 

Follow Positive Social Media Accounts

Social media is here to stay (for better or worse), so you might as well make it work for you. In the same way that you want to watch and read positive material, your social media feeds should be the same. So take the time to find some social media influencers that speak to you, and that will help stay motivated to be your best every day. The more you can surround yourself with positive and encouraging messages, the more you will want to be your best self. 

Make a Plan

It is hard to stick to something if you are unsure of what you should be doing. This means that you need to sit down and figure out a fitness plan for you. If you are a beginner, get online and do some research on one of the many great fitness websites out there. Before long, you will have a good understanding of where to start and what you should be doing each week. And as you go, you will continue to learn and adapt as needed. It all starts with first taking the time to chart the right course, though.

Set Goals and Write Them Down

This is similar to making a plan, but slightly different as well. Along with creating a plan, you also want to set short term and long term goals for yourself. By doing this, you will have something to look forward to accomplishing, which will inspire you to keep working. 

When you set your goals, make sure that they are customized to you, and that they are challenging, but also realistic. Secondly, make sure that you write them down somewhere. It could be on a physical piece of paper, a whiteboard, or even on your phone. Just make sure that it is somewhere that you will see it regularly. This will help remind you to stay locked in and on task. 

Find a Fitness Partner

This is not always the easiest thing to do, but it can be a huge gamechanger. If you can find a fitness partner to join you on your journey, it will make a world of difference. You will be able to have someone to challenge you, encourage you, and hold you accountable. Also, on the flip side, you will be able to do the same, and you will also want to work harder so that you don’t let them down. 

If you cannot find a fitness partner because of scheduling or another reason, try and find an accountability partner instead. Ask a close friend or family member to hold you accountable, and then permit them to call you out if you aren’t doing what you should be. Setting up a regularly scheduled check-in time is also encouraged. This will make sure that you have regular accountability. 

Give Yourself a Break

You may not be able to make it to the gym every day, or you may miss a couple of days in a row because something pops up, that is okay. You should do your best to get right back on it as soon as you can, but don’t beat yourself up. Do your best to stay positive, and remember that progress is progress. 

Also, what will really help with this is being able to be flexible with your workouts. For example, if you are unable to get to the gym, but have 30 minutes at night, do some bodyweight exercises, yoga, or something along those lines. It might not be exactly what you wanted to accomplish for the day, but it is still a step in the right direction. 

Enjoy the Process

Anything worth doing takes time, and it is rarely ever going to be done the first time perfectly. It is a process that takes time, so enjoy that process and enjoy the challenges that come with it. The more you can learn to do this, the more you will want to continue on. And not only will you want to continue on, but when you accomplish your goals, you will want to set even bigger ones the next time. 

7 Ways to Stay Motivated With Your Fitness Goals Conclusion

Staying motivated with anything in life is all about how you prepare and organize your daily routine. It is the same way when it comes to fitness. If you do an excellent job with these seven ways to stay motivated and use them regularly, the sky is the limit. It is up to you, though, to make sure that you are staying locked in and setting yourself up for success. 

So have fun with the journey, and continue to improve and challenge yourself physically and in every other area of your life. 

Kyle Ohman

Kyle Ohman

Kyle is a basketball trainer in Tampa, Florida, and is also the CEO of and He enjoys all things fitness, sports, writing, and outdoors.

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25 best fitness blogs

Hello, wonderful people!

Last week I received great news. Flockbrain has selected this blog as one of the 25 best fitness blogs. Flockbrain is a decision making engine that uses machine learning and social curation to find high-quality content.

This list is based on user engagement so YOU guys made this happen!!!! Thank you for every single like, comment, and share.

A lot has happened since this blog started. From a small personal project, this website has become a small business that employs seven people from as many countries. I’m a huge fan of remote work, you know?

It has been many hours of work throughout these years and you have been there all the way.
It occurs to me that, since this recognition is based on your engagement, I could answer or clarify those doubts about fitness or nutrition that haunt your head.

If it is a simple question, I will answer it in the comments and if the question needs an extensive explanation, I will write a post about it. Do you like the idea?

What would you like to know about fitness or nutrition?