Back tweaks are almost inevitable. They can affect regular lifters and even people who don’t lift often. They can strike doing something as simple as tying your shoes or during something more demanding, like late-night efforts to fight crime. They can show up any day.
Months ago I tweaked my lower back not from a big lift, but from bending over to set up my last set of Landmine Rows. When I grabbed the handle I felt a sharp zap in my lower back, and it seized up. I tried to push through and keep coaching, but it became clear I’d be uncomfortable the rest of the day. I went home, stayed horizontal with a heating pad, caught up on some TV, and woke up the next morning feeling a bit better.
I skipped my scheduled training session, but I didn’t quit. I shifted to a mindset of finding what I could do rather than dwelling on what I couldn’t. I put together a short, highly effective circuit that made my back feel noticeably better. Since then, whenever someone asked for advice (or a client tweaked their back), I’d refer them to this circuit and encourage them to give it a try.
I’d been meaning to share it for a while, but life kept getting in the way. My wife recently had a minor back niggle during training, so I shared the circuit with her and she loved it. In fact, she said it was the best back workout she’d tried and asked if we could watch WWII documentaries together afterward.
Here’s the workout. It’s a mix of familiar moves and some newer ones.
– Deadbug: 8–10 repetitions per side
– 90/90 Hip Switches with End Range Internal Rotation: 4–5 repetitions per side (one rep = 3–5 second internal rotation hold)
– Side Mermaid: 3–4 repetitions per side (1 rep = 5–10 second hold)
– Glute ISO Hold: 3–4 repetitions per leg (hold 5–10 seconds per rep)
– Barrel Roll: 8–10 repetitions per side
– Tall Kneel to Stand: 4–5 repetitions per leg
– Bird-Dog Band Press: 8–10 repetitions per side
– In-Place Chaos March: 8–10 steps per leg/side
That’s it. I typically run these in a circuit, resting as needed between exercises. Do the entire circuit 2–4 times, 1–2 times per day for several days (or until symptoms subside and you can start easing back into your normal routine).
