Whats up Kiara, it has a been a long time. I hope you've been taking it easy, the last I heard from you, you were apparently in tremendous back pain. And judging by the thread you still are. I know all about back pain and how to fix it so you're in luck. Unironically you need to strengthen it which by the sounds of it you're already doing some program so good job. But i'd still like to share my knowledge: theres 3 things you need to do to alleviate pain, stretch your quads (front of thighs), strengthen glutes, and strengthen abs. This cured my back issues.
>quadsStretch them every day, you can find a ton of tutorials online but this one is the best
>Swiss Ball Quad Stretchhttps://www.youtube.com/watch?v=kK8lWKhv8UoThe video is ancient but its good, make sure to hold your hips thrusted forward, that gives you the good stretch. You can also do it standing if you hold one leg behind you.
>glutesI recommend "reverse lunge squat" make sure to lean forward to target the glutes, and you dont need elevation you can do them from ground level
>Reverse Lunges for Glutes Form and Tipshttps://www.youtube.com/watch?v=UeSqJlXDn8M"romanian deadlift" which you can use dumbells or kettlebells as well
>DEADLIFT vs ROMANIAN DEADLIFT (RDL)https://www.youtube.com/watch?v=Ti3VhUC4d10and "kettlebell swings" are also good and good cardio
>STOP DOING SH*TTY KETTLEBELL SWINGShttps://www.youtube.com/watch?v=zSww9F2ZEW8Start with bodyweight, and work your way up heavier from there. Do one exercise on Mon, Wed, and Fri, 5-8 sets for 5 reps is good for building strength as a beginner. Dont worry you wont get massively muscular overnight. Thats 8-12 rep ramge anyway. The easiest one on your back is reverse lunge squat, if you need to, you can do that one on all three days.
>absSit ups, do as many reps as possible on the same days as above for 5-8 sets. Make sure to anchor your feet somewhere. When my back was really bad I couldnt do situps so I did leg lifts from the ground, try that if you need to.
>Leg Raises: INSTANTLY Stop Back Pain!https://www.youtube.com/watch?v=ZeSZUZe2A0kTry it with your hand under your butt as well to see what doesnt hurt your back.
>proteinBuy a tub of whey protein powder and take one scoop (about 25 grams) of protein in a shake after your workout. Also eat high protein foods like greek yogurt and meat as part of your normal diet or the muscle wont strengthen. I use "gold standard" whey protein, though I dont know if you can find that brand in Austria. Vanilla Ice cream is the best flavor that company has. It's a huge company so you'll likely find it but shop around for something you like.
>lastlyDont stretch your quads before, do it after your workout. And theres this concept known as "progressive overload" it's hugely important so you must understand this concept
>What EXACTLY Is Progressive Overload?https://www.youtube.com/watch?v=HiJ1uLuTNxoBasically its how you get stronger
>lastly 2Take it easy, don't hurt yourself, dont rush it either, your muscle will fatigue which is normal but you shouldn't feel bad pain which is different. Go at your own pace, start with bodyweight, and as you progress your back pain will go away and you'll want start a full body workout. For the rest of your life, yes for the rest of your life. Physical fitness is important for a healthy body, and a happy healthy mind, and we all like a happy healthy Kiara. Good job Kiara, as always you're amazing, despite your pain you keep working for your fans! Incredible job! But do take it easy on yourself. I'll be back sometime in the week to prescribe a full body workout program that you can use for the rest of your life to keep you healthy. Good job!
>>100500938Massages do help, in my personal experience stretching and massage help the most
