5 Tips to Build a Bulletproof Back

Don’t let age or injuries keep you down

Bullet-Proof Back


Let’s face it, getting older sucks. You have to worry about every move you make, every step you take, every weight you pick up. It’s not really that bad, but you really do have to start training smart and build a strong back if you want to remain mobile.

Time and time again, you hear people complain about back issues at work, in the gym, and even use that as an excuse to skip squats. While this sounds good in theory, you’re doing yourself more harm than good.

Fitness Motivation

Building a bulletproof back has been a mission of mine for some time. Nobody wants to deal with pain daily — it affects your quality of life, and you are limited on what you can do.

Some of these tips may go against your physician’s wishes, so please get a second opinion before attempting.

Don’t Be Afraid Of Pain

We all pick up small pains in our everyday lives, but which ones should we be afraid of? If you’ve ever pulled your back, you know the excruciating pain and weeks of being unable to lift… it’s just not fun.


Fortunately, there are only a few reasons (other than genetics) why your back gets injured:

  • You did not have the mobility to get into that position without compromising your back.
  • You slowly but surely lost the muscle endurance to keep your back safe.
  • You simply weren’t strong enough.

So instead of running from anything that involves heavy lifting, let’s tackle your injuries head-on.

Think Strength, Not Stretch

A strong muscle is a tight muscle. When you start stretching a muscle, it gets weaker and more mobile.

According to Dr. Stuart McGill, most of our back problems stem from an inability to deal with flexion, rotation, or both. He mentions that about 80% of his clients who come to his clinic for treatment alleviate their lower back pain by ceasing to stretch that area.

The problem is, most doctors will give contradictory advice and say to stretch the injured area.

Image result for back problems

In fact, Dr. Shirley Sahrmann has been quoted saying:

…most spine dysfunctions occur because of excessive relative flexibility, particularly at specific segments, rather than at the segment of reduced flexibility.

Excessive relative flexibility means that the area is not strong enough and is hypermobile. These hypermobile muscles (weak muscles) put your back at risk. Generally, when an area is “spazzing out,” it is due to the muscle barely being able to hold on.

The cure for your lower back pain doesn’t come from addressing your spine, but it instead comes from regaining mobility lost in your hips and T-spine. Overall core strength will need to be improved on as well.

Addressing your back issues with some basic exercises will allow you to regain movement in areas that need it while strengthening areas that are too mobile.

Strong Chick

These positions include:

  1. Lying
  2. On All Fours
  3. Kneeling

Heal Up First

Before we get into the exercises, take the time to heal. If you have any back injuries, they should heal within 6 weeks.

Try to avoid sitting as much as possible. If you have a desk job, try to get up and move every 30 to 60 minutes to get the blood flowing.

Consistency is key; don’t rush this process, do the exercises properly, and enjoy the benefits of a bulletproof back.

Strong Chick

Find out how to build a bullet-proof back on the next page…