Back pain isn’t normal. It’s a warning sign your: • Posture’s...
Gabe Pluguez@Gabepluguez
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Jun 04, 2025
~3 min read
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Back pain isn’t normal.
It’s a warning sign your:
• Posture’s broken
• Training’s wrong
• Recovery’s poor
Here’s everything you need to know about back pain (& how to fix it naturally):
It’s a warning sign your:
• Posture’s broken
• Training’s wrong
• Recovery’s poor
Here’s everything you need to know about back pain (& how to fix it naturally):
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1. Your spine isn’t fragile... your habits are
Most back pain isn’t a “disk issue.”
It’s a dysfunction.
• Weak glutes
• Locked hips
• No core stability
• Sloppy movement patterns
Pain is feedback.
Not fate.
Most back pain isn’t a “disk issue.”
It’s a dysfunction.
• Weak glutes
• Locked hips
• No core stability
• Sloppy movement patterns
Pain is feedback.
Not fate.
1:09
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2. Your chair is the real problem
The modern lifestyle destroys spinal health:
• 8+ hours of sitting
• Slouched posture
• Anterior pelvic tilt
• No movement variety
Your back needs blood flow.
Not another cushion.
The modern lifestyle destroys spinal health:
• 8+ hours of sitting
• Slouched posture
• Anterior pelvic tilt
• No movement variety
Your back needs blood flow.
Not another cushion.
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3. Movements that create back pain
It’s not the movement...it’s your form:
• Rounded deadlifts
• Heavy squats with no core bracing
Technique is the limiter.
Not the weight.
It’s not the movement...it’s your form:
• Rounded deadlifts
• Heavy squats with no core bracing
Technique is the limiter.
Not the weight.
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4. Movements that fix your back
Your spine craves strength + control:
• Bird dogs
• Dead bugs
• Glute bridges
• Romanian deadlifts
• Farmer’s carries
Build stability.
Reclaim resilience.
Your spine craves strength + control:
• Bird dogs
• Dead bugs
• Glute bridges
• Romanian deadlifts
• Farmer’s carries
Build stability.
Reclaim resilience.
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5. Stretch this, not your low back
Tight doesn’t always mean strong.
And pain doesn’t mean stretch the pain point.
Don’t always stretch your lower back.
Tight doesn’t always mean strong.
And pain doesn’t mean stretch the pain point.
Don’t always stretch your lower back.
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Free the upstream/downstream:
• Hip flexors
• Hamstrings
• Piriformis
• Lats
• Thoracic spine
Unlock the hips → unlock the spine.
• Hip flexors
• Hamstrings
• Piriformis
• Lats
• Thoracic spine
Unlock the hips → unlock the spine.
0:23
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6. Recovery is your force multiplier
You don’t heal in the gym.
You heal in recovery.
• Deep sleep
• Magnesium glycinate
• Daily walking (10,000+ steps)
• Bar hangs
• Epsom salt soaks
Recovery lowers inflammation.
Inflammation feeds pain.
You don’t heal in the gym.
You heal in recovery.
• Deep sleep
• Magnesium glycinate
• Daily walking (10,000+ steps)
• Bar hangs
• Epsom salt soaks
Recovery lowers inflammation.
Inflammation feeds pain.
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7. Smart supplementation = faster healing
These don’t replace the work.
But they support it.
- Vitamin D3 + K2
- Magnesium
- Creatine
Stack these with smart habits for long-term relief.
These don’t replace the work.
But they support it.
- Vitamin D3 + K2
- Magnesium
- Creatine
Stack these with smart habits for long-term relief.
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8. Don’t blame the lift... blame the leak
It’s not the movement.
It’s:
• Missing core control
• Poor bracing mechanics
• Weak posterior chain
• Stiff ankles or hips
The exercise revealed the weakness.
It didn’t cause it.
It’s not the movement.
It’s:
• Missing core control
• Poor bracing mechanics
• Weak posterior chain
• Stiff ankles or hips
The exercise revealed the weakness.
It didn’t cause it.
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9. Motion is medicine
Avoidance breeds atrophy.
Stillness leads to stiffness.
Back pain doesn't need rest.
It needs intentional movement.
• Load with control
• Move with purpose
• Rebuild the base
Pain-free backs are trained—never given.
Avoidance breeds atrophy.
Stillness leads to stiffness.
Back pain doesn't need rest.
It needs intentional movement.
• Load with control
• Move with purpose
• Rebuild the base
Pain-free backs are trained—never given.
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When I was 19, I tore a spinal erector muscle when deadlifting.
I had sciatica and couldn't feel my right foot for 6 months.
About 1 year after this - I could deadlift 600 pounds.
Through God, you can accomplish anything.
Excuses are a friend to the devil.
I had sciatica and couldn't feel my right foot for 6 months.
About 1 year after this - I could deadlift 600 pounds.
Through God, you can accomplish anything.
Excuses are a friend to the devil.
0:53
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The bottom line:
You weren’t built to suffer with back pain.
You were built to move with force, posture, and stability.
But it takes:
• Strong glutes
• Mobile hips
• Bulletproof core
• Intentional movement
Train it. Recover it. Own it.
Your spine will thank you.
You weren’t built to suffer with back pain.
You were built to move with force, posture, and stability.
But it takes:
• Strong glutes
• Mobile hips
• Bulletproof core
• Intentional movement
Train it. Recover it. Own it.
Your spine will thank you.
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What movement helped you fix your back?
Drop it below.
And if this thread hit home…
Follow me @gabepluguez for more breakdowns like this.
Drop it below.
And if this thread hit home…
Follow me @gabepluguez for more breakdowns like this.
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My 7 minute routine to heal back pain youtu.be/2ETjcdqB24w?si…
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We guarantee you lose 10-30lbs or more in the next 12 weeks using our 3-Step Biblical Framework
(while working out for less than 3 hours per week and skipping grueling cardio)
*limited spots available*
Men, DM me “BODY” to work with us: x.com/messages/compo…
(while working out for less than 3 hours per week and skipping grueling cardio)
*limited spots available*
Men, DM me “BODY” to work with us: x.com/messages/compo…
