Start moving some weights (back pain)
The Romanian Deadlift (RDL) is a powerful way to relieve back pain—if done correctly. Here’s how to nail it:
Start by holding a 5kg plate, or as much weight as you can bare, in both hands, hanging in front of your body.
This is most important. Engage your core by mimicking the sensation of pushing your lower back into the floor (like in the previous core exercise).
Keep that “pressure” as you hinge at the hips, pushing your hips back, with soft knees and the weight centered above your feet.
Lower until you feel tension—but avoid going through the pain or compromising your back position.
Slowly return to standing. Relax.
-> Do 5 reps, rest, and repeat for 3 sets.
(!) Focus on control, not depth. The goal is to strengthen whilst relieving pain.
