1. Vinnie Prasad

    really informative article to read and as a power lifter it can be very common issue to get back injuries. It defiantly is essential to use correct form while lifting weight especially in the two big compound movements. Squats and dead lifts. To be honest there have been times i haven’t been to careful and have been injured.

    Your 100% right that our back is important and we should defiantly take good care of it and taking precautions while engaging in any sort of sport or activity.

    • Thabo

      Hi Vinnie,

      Thanks for the comment. I ‘m glad you found my post useful. It’s my mission, with this web site , to bring relevant information to users such as yourself and offer real value. I wish you the best.


  2. Dan

    I just hurt my back riding my bicycle, totally unexpected and kind of shocked when it happen. This has never happened to me before, but thankfully more sore back only lasted a few days. I immediately cut back on cycling.
    I find doing back bridges really help to stretch my hurt back, either with just using my hands or on a exercise ball. Just thought I share what helps me. Thanks for the article.

    • Thabo

      Hey Dan,

      I’m glad to hear that your back is okay. Thanks for sharing your experience. I’m sure it will help others, and that’s what this web site is all about. Keep healthy!

  3. samy

    really helpful information I didn’t know all about those exercise for me that played basketball and now working as a tile setter and been 42 years old this will help me with these back pain that I feel some time after working. what do you advice to some one that spend 8 to 10 hours on his knee and have a lower back pain would do strength his back?

  4. Sylvie

    My husbands back is finished he’s got bone on bone rubbing slipped discs he’s always in pain, he’s on strong medications they say an inversion table helps with the pain. He has one he should use it more often it straighten up his spine you can hear his spine cluck, cluck cluck all the spine cracks putting it all back in place. He can’t be active anymore even passing the vacuum or bending down hurts. I wonder if yoga would help him. I do Yoga it helps with my sore back.

    • admin

      Hi Sylvie,

      First, let me express my best wishes for you and your husband. My mother suffers from a bad back injury so I can relate to your situation. In fact, that’s why I created the web site–to reach out and see if I can help.

      As for Yoga, the research I have done shows that it can be of help. However, certain stretches and poses that makes one bend forward may do more harm then good. If one has back problems it’s often advised that they focus on movements that makes them bend backward–opening up the spine.

      My advise, if your husband is thinking of taking Yoga, is to first consult with a chiropractor as to what movements he should avoid and which would be useful. Again, I wish both of you the best.


  5. Marta

    Hi there,

    I’m glad that I’ve come across your site, I’ve had a terrible backpaind all day…. Damn office job. i must start doing something about it. I used to run regularly, now it’s mostly climbing and fitness, sometimes cycling. But it doesn’t seem enough. I’ve also enjoyed your post about staying healthy while blogging. I’m doing everything wrong, shame on me. Time to change!

    • Thabo

      Hi Marta,

      I’m glad you found my site useful because it was meant to provide real value to people suffering from back pain. Also, don’t be too hard on yourself. Most people aren’t aware of the many different ways and degrees back pain can impact their lives. That’s why I have created this web site. Thanks for checking in.

  6. Denford

    Thanks for this awesome piece of information. I’ve been an athlete for about 4 years now and I think I agree with you on the tips you provided there. Just wanted to chip this one in. If you start noticing a little pain in your back as an athlete, if it is coupled with fever, or associated with numbness or tingling in the back (or going down the legs). Don’t see it as just the usual. Stop any running activity for a while and see your physician right away. I’ve experienced this before and I know it can develop into something severe.

  7. Wil

    These are some really good suggestions for preventing back pain for these various sports. I personally do boxing and kickboxing a lot and sometimes I can feel strain or stiffness in my back when not warmed up properly. on that same note, IF not warmed up properly and then trying to do things like bobbing and weaving can really put a strain on the lower back muscles.

    • Thabo

      Hi Wil,

      You’re absolutely on the mark. You can get all the benefits of sports and lessen the chance of damage if you take the time to warm up your muscles properly. Thanks for the thoughtful response.

  8. Chris

    Damaged my back working in the security sector about 8 years back now – never been the same. It’s mad the amount of things you have to think about and the things that can set the pain off! I now have to take a lumber roll with me on whatever journey I go on – highly embarrassing as I’m still relatively young! Great article – I can relate to a lot of this!

    • Thabo Nkomo

      Hi Chris,

      Suffering from back pain at any age is a difficult challenge, but it’s especially tough when you’re young. I would urge you not to be embarrassed and to keep reaching out. I wish you the best of luck.

  9. Gareth

    This is a brilliant most informative read, like everyone else i have back pain and although i am not a athlete now i used to do gymnastics, i have a frozen hip witch they say keeps pulling my back out , in your opinion have you ever heard of this and is this correct information that i have been given?
    I will definitely bookmark this site found it very interesting.

    • Thabo Nkomo

      Hi Gareth,

      I’m glad you found the post useful. As for your question, here’s what I can tell you. When the hip joint freezes up, your body starts to treat the thigh and the pelvis as a unit. If they move as a unit, instead of as a ball and socket articulation, your knee joint or your spine has to compensate. When your spine starts acting like a ball and socket joint, It gets twisted, contorted, and jammed. This is often a major reason people experience lower back pain.

      In short, frozen hip is a real condition. Knowing that, I’d go and get it treated. Get a professional opinion as what is your best approach. It may involve nothing more than exercises.

  10. Lyle

    Considering our spine is the most important, and vulnerable, group of bones in our body, I think following your tips here are not only good habits but neccessary to saying healthy.

    I do a lot of weightlifting and golfing so my spine get put through quite a bit of pressure on a regular basis. What I’ve found that helps is to warm up correctly and to use a foam roller after workouts.

    The roller probably is the most helpful, since I started using it I feel more flexible, I’m getting less knots in my back and I just feel like I can move much more freely. And of course I don’t get any injuries.

    Have you ever used foam rollers before and what do you think of them?

    • Thabo Nkomo

      Hi Lyle,

      I haven’t used foam rollers, but from the research that I have done I think they can be very helpful in managing pain. That said, here’s my advice.

      Here are some tips you can follow when using foam rollers:Never roll directly over the pain

      When foam rolling, it is always very tempting to roll directly over the site of the pain but a painful area may be the result of tension imbalances in other places in your body. Also, rolling a painful, inflamed area might do more harm than good. It’s often best to roll just a few inches away from a highly sensitive area first and then then use large sweeps over the entire area.

      Don’t spend too much time on a knot or sore spot

      When most people find a knot or spot when foam rolling, their first thought is to spend a lot of time working on it. But this can cause nerve or tissue damage and bruising. Spend no more than 15-30 seconds working on a tender area while managing how much pressure you apply.

      Don’t roll too fast

      While it might feel great to roll back and forth on a foam roller quickly, it won’t help to alleviate the tightness in your muscles. Instead, go slower on your rolls, so your muscles have time to adapt and relax with the pressure.

      You just have to be careful and pay attention to your body. If you do that, there’s no reason not to get the benefits of foam rollers.

  11. My wife has been getting bad back pains lately, so thanks for sharing this. I like your point about bending your knees when you play tennis. I’ll be sure to recommend this to her to see if this helps her back pains.

    • Hello Derek,

      It’s a great thing to engage in sports. However, it’s also important to understand the kind of stress various sports can put on your body and the best way to prevent damage. I’m so glad that you found the information on this post informative and actionable. Thanks for checking in.

      All the best,

  12. Hello Thabo,

    The advice you have provided in this article is really good. I use to go jogging, and luckily I haven’t got any back pain because of that. Since I have got high-quality running shoes it feels much more comfortable to run. After having read your tips I want to pay more attention to my running form and motion. I also want to do exercises to strengthen the core muscles, like you suggested.

    You have written that the spinal disks may dry out and become thinner and more brittle with age. Is there anything we can do to slow down this development or even avoid it happening?


    • Hello Pernilla,

      I’m glad you found the post useful. Since most instances of dried discs are caused by normal wear and tear as the body ages, there is not much you can do to completely prevent dried discs. However, there are some lifestyle adjustments you can make to downplay the symptoms. For example, staying hydrated, living an active lifestyle, and eating healthy can go a long way to promoting spine health. Of all the suggestions, I would say staying hydrated is a big key. The water helps create a cushion between the discs and this will enable them to function much better.

      • Thabo, thank you so much for your answer to my question. I’ll do my best to stay hydrated, eat healthily and exercise.
        I think I might just go and drink a glass of water now.


        • Hi Pernilla,
          You are welcome. I think staying hydrated, eating healthy, and exercising is a great way to extend your life. Staying hydrated helps us keep a healthy spine, and eating healthy helps the blood supply nutrients to our cells. Exercising helps provide oxygen to our brain and that makes us function better.


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