Pain in mid back mainly

Medical Q&A [Moderated]
1

Hey guys — need some advice.

I’ve been following a BBM program that was written for me back in 2021 by one of the coaches. Been consistent and progressing well, but recently I’ve been dealing with a lingering issue and wanted to see if anyone’s experienced something similar.

Main thing is back discomfort, mostly on my left side under the ribs, sometimes wrapping toward my back. It gets 2% worse when I bend forward at around 90°, like if I’m leaning to pick something up without squatting — feels like a squeeze or tight pressure in my lower stomach. But if I squat properly, it’s barely noticeable.

I remember one deadlift day where my back rounded slightly instead of staying tucked in, and I feel like that might’ve started this whole thing.

I’ve also noticed some minor pelvic stuff — like peeing more often than usual and some light discomfort down there — but nothing extreme.

Not in pain constantly, but it’s enough to mess with my focus. Anyone had this and figured out what helps? Would appreciate any tips. Should I continue working out reduce weights or take a break?

2

Hi there,

I’m glad you’ve had a good experience with the training program, but these issues can definitely be frustrating and distracting when trying to train hard.

To answer your questions at the end there, our general guidelines for managing pain in the context of training are described in detail here, with example strategies you can use:

Followed by this article, which also has a lot of useful advice for your situation:

So, I’d recommend giving these strategies a shot. If you continue to have trouble making progress, the next best step would be to set up a consultation with one of our pain & rehab clinicians via the website.