Back pain can feel like a life sentence, but it doesn’t have to define you. Living with daily back pain is a reality for me, but it hasn’t stopped me from thriving. In fact, I’ve learned that consistent strength training and creating muscle balance are the most important things you can do to address chronic back issues.
Strength is your best ally against pain. By training the right muscles, you can protect your spine, improve your posture, and avoid the cycle of discomfort that holds so many people back.
Here, I’ll share my proven approach to managing back pain and avoiding surgery. Through exercise, recovery, proper supplementation, and a healthy diet, you can stay strong and resilient.

Train the Right Muscles to Protect Your Spine

A strong, balanced body begins with targeting key muscle groups that stabilize and support your spine. I recommend focusing on the following areas:

1. Erector Spinae: These muscles run along your spine and play a critical role in keeping it stable and upright.
2. Internal and External Obliques: These side abdominal muscles help with rotation and overall core stability.
3. Rectus Abdominis: Known as the “six-pack” muscle, this group supports spinal movement and flexion.
4. Hip Flexors and Piriformis: These muscles control hip movement and stability, which directly impacts the lower back.
5. Iliacus and Psoas: Often overlooked, these deep core muscles are essential for posture and lower back support.

Core exercises for back pain, such as planks, bird dogs, Pallof Presses, reverse hyper-extensions, and back extensions, are foundational for building strength and stability in these areas. Strengthening your core stabilizers is non-negotiable. When these muscles are strong and balanced, your spine is protected, and your risk of injury decreases.

Fuel Your Body With the Right Diet

What you eat plays a massive role in managing inflammation and supporting recovery. I emphasize the importance of a diet that is:

• Low in Sugar: Excess sugar promotes inflammation, which can worsen back pain and hinder recovery.
• High in Protein: Protein supports muscle repair and growth, which are essential for maintaining a strong core and spinal stability.
• Rich in Healthy Fats: Incorporate good fats like olive oil, avocados, and nuts to reduce inflammation and fuel your body.
• Packed with Vegetables: Vegetables provide essential vitamins, minerals, and antioxidants to combat inflammation.

I follow a Mediterranean type diet, known for its anti-inflammatory benefits, and pair it with intermittent fasting for even greater results.

Intermittent Fasting:

• What It Is: A dietary approach that alternates between periods of eating and fasting. Popular methods include the 16:8 method or 5:2 (eating normally for 5 days, reducing calories for 2 days). Personally, I choose the 20:4 method (20 hours of fasting, 4 hours of eating). AKA: The Worrier Fast
• Why I Recommend It: Intermittent fasting gives your body a chance to rest and repair. It helps reduce inflammation, balance hormones, and improve digestion—all of which are critical when dealing with back pain and recovery.

The combination of intermittent fasting and a Mediterranean type diet has been a game-changer for me. It’s simple to follow, keeps inflammation low, and makes me feel energized and strong.

Recovery Is Key

While strength training is crucial, recovery is just as important. I emphasize a comprehensive recovery routine that includes:

• Proper Nutrition and Supplements:
  The body needs the right nutrients to repair and recover after tough workouts. I rely on Strongist Whey Isolate Protein to support muscle recovery and growth, and Strongist Collagen Peptides Type I & III to strengthen connective tissues and reduce joint pain. Supplements like Strongist Creatine Monohydrate and Strongist ION + Select Electrolyte ensure you’re replenishing energy and hydration levels after intense workouts.
  Supplements fill the gaps that your diet might miss. They’ve made a huge difference in my recovery and help me keep training consistently.
• Rest and Sleep:
  Adequate sleep is critical for muscle repair and overall well-being. Aim for 7-9 hours of quality sleep each night.
• Cold Plunge and Cryotherapy:
  These methods reduce inflammation, improve circulation, and promote faster recovery.
  Cold therapy has been a game-changer for managing my back pain. It’s uncomfortable, but the benefits are worth it.
• Acupuncture and Chiropractic Care:
  These therapies can help align your body, release tension, and improve mobility.

Avoid Surgery: The Last Resort

Surgery should always be your last option. While there are cases where surgery is necessary, many people can avoid it with a proper plan. By combining strength training, recovery practices, and professional care, you can often manage back pain without invasive procedures.
Your body has an incredible ability to heal itself if you give it the right tools. Strengthen your muscles, take care of your recovery, and don’t give up.

Final Thoughts: Take Control of Your Pain

Living with back pain doesn’t mean you have to stop living. By strengthening your muscles, protecting your spine, following an anti-inflammatory Mediterranean type diet, and committing to a balanced recovery routine, you can take control of your pain and improve your quality of life.
Pain is a signal—not a sentence. Listen to your body, work hard, and give yourself the tools to succeed. You’re stronger than you think.
Start your journey to a stronger, healthier back today with the right mindset, training, and support. Explore the Strongist supplement line to fuel your recovery and keep you performing at your best.