I had a very eventful weekend. I was at a bachelorette party and got asked by my friends: "my back hurts, what should I do?" What was my answer? Go to the gym. Move more. You are not like my friends. You're not new to the gym, recovery tools or "strengthening your back." Which means you also shouldn't be following advice built for people who are. Every back pain video online was designed for someone who has never touched a barbell, doesn't know what an MRI is and has never spent a penny on their health. Every generic program (bought online or handed to you by a PT) was built assuming you fit neatly into a textbook box. You don't and you've been losing months following advice written for someone completely different. Whatever you use - my stuff, someone else's, anything - use it knowing that. The reps don't matter. The exercise doesn't matter. What matters is whether you can recognise your own pattern in it. I'll always tell you how it is: Don't expect life-changing results before you understand what it actually takes. Anyway, want life-changing results? I’d like to invite you to apply to work directly with me: https://hello.aniamoves.com/application/