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r lower back!</p><p id="6746">You need to be on the floor to do it. Feel free to use a mat or carpet.</p><p id="2bb7"><b>Follow this 1 min video for instructions and the workout.</b></p> <figure id="6e78"> <div> <div> <img class="ratio" src="http://placehold.it/16x9"> <iframe class="" src="https://cdn.embedly.com/widgets/media.html?src=https%3A%2F%2Fplayer.vimeo.com%2Fvideo%2F672796321%3Fh%3Dae5ca8bbc9%26app_id%3D122963&amp;dntp=1&amp;display_name=Vimeo&amp;url=https%3A%2F%2Fvimeo.com%2F672796321&amp;image=https%3A%2F%2Fi.vimeocdn.com%2Fvideo%2F1363433583-6249d3f69471dbc18993ec783802eb820295819a8a500ee72e5ac65f285c515d-d_1280&amp;key=a19fcc184b9711e1b4764040d3dc5c07&amp;type=text%2Fhtml&amp;schema=vimeo" allowfullscreen="" frameborder="0" height="720" width="1280"> </div> </div> </figure></iframe></div></div></figure><p id="d4bc">Finished? <b>Write ‘Done for today!’</b> in the comments.</p><p id="10ce">Was that hard? Do it every day for 1 week when you finish writing or reading on Medium. <b>Remember to comment</b>!</p><p id="78d2">Make sure you check the <a href="https://readmedium.com/nww-bootcamp-introduction-b9e722192230">exercise</a> from Week 1 BootCamp. It’s the second exercise I did when I injured my lower back.</p><p id="3886"><b>A shout-out to our first BootCamp students! <a href="undefined"></a></b><a href="undefined">Elizabeth Sobieski</a>, <a href="undefined">Christina Sponias</a>, I’m happy to help you!</p><p id="ea30"><b>Thank you for your overwhelming support <a href="undefined"></a></b><a href="undefined">Robert Ralph</a>, <a href="undefined">Francesca Dallaglio</a>, <a href="undefined">Marilyn Glover</a>, <a href="undefined">Sally Prag</a>, <a href="undefined">Kristina God</a>, <a href="undefined">Rose Cao</a>, <a href="undefined">Natasha Nichole Lake</a>, <a href="undefined">Shagufta</a>, <a href="undefined">Havard Mela</a>, <a href="undefined">Ubaid siddiqui</a>, <a href="undefined">Winston</a>, <a href="undefined">Victoria Valentine</a>, <a href="undefined">Diana Meresc</a>, <a href="undefined">Kimberlee</a>, <a href="undefined">Daniela Nair</a>, <a href="undefined">Marian Čaikovski</a>, <a href="undefined">Amy Sea</a>, <a href="undefined">Bernice Puzon</a>, <a href="undefined">Sam Millan</a>, <a href="undefined">Abdullahi Addow</a>, <a href="undefined">Danicia Lee -Hanford</a>, <a href="undefined">Varun Sakhuja</a>, <a href="undefined">Jesna Sajan</a>.</p><p id="1203">See you next Wednesday!</p><h1 id="c5a0">Who am I?</h1><p id="9532">My name is Andrey Pilipets. I’m an <b>online fitness trainer</b>. I train people on 3 continents every day.</p><p id="e722">My credentials? <b>ACSM</b>-certified personal trainer, certified <b>BootCamp</b> Instructor (by SGT Ken). I’ve <b>trained over 300 people</b> since 2011. I’m also an <a href="https://readmedium.com/im-andrey-the-milk-drinking-editor-def0f9b5ab25">editor</a> of New Writers Welcome.</p><p id="441a">Read more about me and my BootCamps</p><div id="4ae3" class="link-block"> <a href="https://readmedium.com/im-andrey-the-milk-drinking-editor-def0f9b5ab25"> <div> <div> <h2>I’m Andrey, the Milk-drinking Editor</h2> <div><h3>Nice to meet you here</h3></div>

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    </div><p id="e979">Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.</p></article></body>

New Writers Welcome BootCamp Week 2. Lower Back Pain.

Let’s give your lower back a treat!

A monument to lumbago in Bad Wildbad, Germany. Source: Wikipedia Commons

My Lower Back Pain Story

The lower back pain holds a special place in my heart.

The year was 2001. I used to work in a bank. My lower back started killing me. The pain was unbearable. I felt my left leg getting numb. I was limping. I was weak. MRI scan? Let’s do it!

Sir, you have a 10mm discus hernia in L5-S1 region!

Lower spine on the left. See that jam coming out of the disc? Wikipedia Commons

What did the doctor tell me?

  • abandon exercise, it could make it worse
  • go for a surgery
  • OR risk being paralyzed below the waist

What? I was 22 years old! I said a resolute ‘NO’ to all 3 options!

I did some research. Came up with an exercise routine. I started doing bodyweight exercises at home. Day by day, I rebuilt my lower back muscles.

One year later, the same doctor…

Sir, your MRI test showed your discus hernia went down from 10mm to 3mm

Big eyes of the doctor. Wikipedia Commons

What did you do, sir???

Another year later, MRI test showed no hernia.

I started believing in the power of exercise. The first step to becoming a trainer. Help other people. Make people embrace the power of exercise.

I’ll show you what I did. It worked for me and my clients later in life.

Me and myself, 10 years apart

Does your lower back bother you?

Let’s look at studies by the Swiss National Science Foundation. 80% of people in industrialized countries suffer from lower back pain. Lumbago, they call it. People suffering from lumbago do not move as healthy people do. The pain and the fear of it change their way of moving.

Why does your lower back hurt?

Common reasons are:

  • stress
  • lack of physical activity
  • bad posture
  • manipulation of heavy objects

Do any of these apply to you?

What are we doing today?

Let’s do the easiest exercise for your lower back!

You need to be on the floor to do it. Feel free to use a mat or carpet.

Follow this 1 min video for instructions and the workout.

Finished? Write ‘Done for today!’ in the comments.

Was that hard? Do it every day for 1 week when you finish writing or reading on Medium. Remember to comment!

Make sure you check the exercise from Week 1 BootCamp. It’s the second exercise I did when I injured my lower back.

A shout-out to our first BootCamp students! Elizabeth Sobieski, Christina Sponias, I’m happy to help you!

Thank you for your overwhelming support Robert Ralph, Francesca Dallaglio, Marilyn Glover, Sally Prag, Kristina God, Rose Cao, Natasha Nichole Lake, Shagufta, Havard Mela, Ubaid siddiqui, Winston, Victoria Valentine, Diana Meresc, Kimberlee, Daniela Nair, Marian Čaikovski, Amy Sea, Bernice Puzon, Sam Millan, Abdullahi Addow, Danicia Lee -Hanford, Varun Sakhuja, Jesna Sajan.

See you next Wednesday!

Who am I?

My name is Andrey Pilipets. I’m an online fitness trainer. I train people on 3 continents every day.

My credentials? ACSM-certified personal trainer, certified BootCamp Instructor (by SGT Ken). I’ve trained over 300 people since 2011. I’m also an editor of New Writers Welcome.

Read more about me and my BootCamps

I like this BootCamp, what else can I do?

I’m giving away a 3-month BootCamp program to 3 writers who earn it. This could be a gift of love. For someone you love. Your partner, yourself, or both. Check out the article below!

Connect

Like my stories? You can subscribe here.

New to Medium? You can get full access if you join here. I will receive a small portion of your membership fee. The price for you is the same, $5 a month or $50 a year.

Have Facebook? You can find me here.

Thank you for reading!

Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.

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