Originally Posted by
lint
I've had some SERIOUS back pain issues in the last year with herniated/slipped discs pinching my sciatic nerve so badly that I would spent like 2 days crying from the pain (and I'm a stone cold bitch who doesn't cry 😂) and what really helped me more than doing weightlifting was stretching doing cobra pose. This was for pain, but I now continue to workout with weights because my doctor said this happens to me because I don't have enough muscle; especially at my core.
My back shoulder stuff has been (my trainer has me on this and she's an actual pro powerlifter) focusing on:
Dumbbell overhead press 3x10
Lateral raises 3x10
Weighted (usually a 15 kilo plate on my back) planks 3x35-45 seconds
Dumbbell rows 3x10
Since my trainer is a powerlifter, my training is focused on the big lifts (SBD), so I usually do this on a day I might do a barbell bench, for example. I've been doing this for the last 4 months and have not become bulky at all😅 It's a lot harder to develop upper body stuff for women than lower body I feel like, so I don't think you have to worry about that if you follow any of these suggestions.