spinal health

I walked every day with a 12 kg weighted vest to get fitter: when I saw what showed up on my lumbar scan a few months later, I understood what my spine had been carrying

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I walked every day with a 12 kg weighted vest to get fitter: when I saw what showed up on my lumbar scan a few months late...

After months of daily walks in a 12kg weighted vest, my lumbar scan revealed subtle disc height changes—a warning I almost missed. Discover what went wrong, why my spine struggled, and exactly how to progress safely.

I Foam Rolled My Lower Back Every Day Until a Physio Showed Me the Damage

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I Foam Rolled My Lower Back Every Day Until a Physio Showed Me the Damage

Foam rolling the lower back feels therapeutic, but a physiotherapist revealed it was aggravating my facet joints rather than healing them. What feels like relief is often just temporary neurological masking, while compression damages the very structures you’re trying to help.

Clean Shins After Deadlifts? Your Spine Might Be Paying the Price

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Clean Shins After Deadlifts? Your Spine Might Be Paying the Price

That barbell grazing your shins isn’t vanity—it’s a sign your technique is protecting your spine. If your shins stay clean, your lumbar discs may be absorbing forces they were never designed to handle. Discover why bar path matters more than the weight on the bar.