29/11/2025
1️⃣ Lack of control: especially with shear
Most people move well until they reach the edges of a movement.That’s where the spine starts to shear (slide instead of stay stacked).
In a strong, controlled movement, the blocks stay neatly on top of each other.In a shear movement, one block glides forward or backward compared to the others.
It’s not dangerous it just means the muscles that should control that movement aren’t doing their job well enough in that moment.If you can’t control those end ranges, your back gets irritated fast.
2️⃣ Too much load too quickly
Your body can handle stress, but only if it builds up gradually. The fastest way to flare your back is jumping into weight, reps, or movements your body isn’t ready for.
3️⃣ The combination of both (the perfect storm)
Most “out of nowhere” flare-ups happen when someone:loses control and adds too much load or volume too fast
Weak control + big load = irritated spine.
4️⃣ Bonus: Moving too fast / rushing reps
Speed hides poor mechanics.
The faster you go, the more your spine cheats to keep up.
Slow = control. Fast = flare-up.
5️⃣ And sometimes… the programming itself is the issue, When you repeat the same patterns over and over (hinge + hinge, squat + squat), the spine gets tired, loses control, and reacts.
If your back pain keeps coming back, this is exactly what we help people fix at The Recovery Project.
