Nimrit Kaur Ahluwalia who experienced a severe back spasm during deadlifts, shares how she is on bed rest due to her injury 

Published on: Aug 24, 2026, 21:25:30 IST

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Actor Nimrit Kaur Ahluwalia recently suffered a severe back spasm while doing deadlifts, an injury she says has made her rethink the importance of recovery and listening to her body. The actor, who has been training under the supervision of a coach, says she was fatigued and underslept when she attempted the heavy lift.

“I had a muscle tear on my left lat muscle about two years ago while shooting for Khatron Ke Khiladi. Just for context, my left side is weaker. I have been doing deadlifts under the supervision of a coach at all times. However, sometimes we tend to not listen to our body and operate from a mindset of pushing ourselves,” she tells us. Nimrit says she was not in the best physical state when she decided to train heavy. “My body was fatigued. I was underslept. Ideally, I shouldn’t have trained that heavy when I clearly didn’t feel mentally relaxed. Especially while lifting heavy, your utmost focus is a must.”

While doing her set, Nimrit felt a sudden pull in her lower back, followed by acute pain. “Whilst doing my set, I experienced a pull on my lower back, after which I was in acute pain,” she recalls. She immediately consulted a doctor and was relieved to learn that the injury was not as serious as a fracture or slipped disc. However, the back spasm was still severe. “Luckily, it was not as extreme as a fracture or slipped disc scenario. Even though it was a back spasm, it was a terrible one,” she says.

The injury forced her to put her work and fitness routine on hold. The first week involved complete bed rest, painkillers and rehabilitation, with Nimrit not even being allowed to walk. “Week one was bed rest, painkillers and rehab. No walking,” she says. By the second week, she was able to start walking alongside her rehabilitation, and she has now cautiously returned to training. “I have finally started training now, but it’s super easy stuff, focusing more on mobility in week three,” she says.

The enforced rest has not been easy for the actor, who had to cancel two work trips because of the injury. “Being on bed rest has definitely been frustrating. It’s in moments like these that you realise how important it is to listen to your body,” she says. For Nimrit, the experience has also changed the way she looks at fitness. “The biggest learning has been to prioritise recovery as much as training. We often tend to glorify the former. I think I have learnt to prioritise nutrition, sleep and recovery.” The actor believes that one should approach recovery as to what the body really requires, rather than treating it as an afterthought. “Going for sports massage, cupping, etc., based on the need of your body are also important,” she ends.

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