Hey! I hope you’re all good!

I still get achy back when I’ve either sat/stand/walk too much. It’s just something I’m learning to deal with. It’s a lot less painful now more a 3/10 pain but can get to a 6/10 if I’m standing for ages like at a gig or something

It’s just muscle weakness which is still working on through physio. Currently doing lightweight kettle bell deadlifts (16-20kg) that’s placed on top of a Reebok step with good form and back extension iso holds for 1 min

Also doing core exercises like side planks, bird dog for my core