Low back relief. Demonstrations for the exercises can be found in the linked post.

I’ve been dealing with random back tweaks since the age of 15, well before I started lifting weights. The first time it happened, I was lifting a shoebox and was bedridden for almost a week.

I still get back tweaks on occasion, and at this point, I don’t let them interfere with training at all. The following is a staple routine that I perform every time I get a tweak/flare-up.

2-3 sets of each:

• Dead Hangs 15-60s
• Cat cow/camel 8-15 reps
• Quadruped Plank 15-30s

Or if you’re lazy like I am and prefer to do most things lying down:

• Dead Bugs 8-15 reps
• Tempo SLDL 5-10 reps
• B-stance SLDL 5-10 reps for my cool guys/gals/non-binary pals
• Back Raises – Get a pump

After this, I’m typically back to 95% functionality, with time and sleep taking care of the remainder.

I do this as soon as I can after experiencing pain.

This can also be done as part of a warm-up before regular training.