So i have lower back pain due to weak back and core muscles. Ive gotten some exercises from physiotherapist and ive started to do mcgill big 3 before i lift too. How long will it take before i notice a difference in my pain?
The time it takes to notice a reduction in lower back pain from exercises like the McGill Big 3 and those prescribed by your physiotherapist depends on several factors, including the severity of your pain, consistency with the exercises, and your overall health. Generally, with consistent practice (daily or as recommended), you may start to notice improvements in pain and function within 4 to 8 weeks.
Here’s a breakdown:
• Initial relief (2–4 weeks): You might feel reduced stiffness or discomfort as your core and back muscles begin to stabilize your spine, especially if you’re diligent with the McGill Big 3 (curl-up, side plank, bird dog).
• Noticeable improvement (6–12 weeks): Significant pain reduction and better movement often occur after 6 weeks of consistent exercise, as muscle strength and endurance improve.
• Long-term benefits (3+ months): Continued practice can lead to lasting pain relief and prevention of future issues by building a stronger core and back.
Tips to optimize progress:
• Perform the exercises correctly to avoid aggravating your back (follow your physiotherapist’s guidance).
• Stay consistent, doing the McGill Big 3 and other prescribed exercises daily or as advised.
• Avoid activities that worsen your pain, especially during the early weeks.
• Check in with your physiotherapist regularly to adjust exercises as needed.
If you don’t notice any improvement after 6–8 weeks or if pain worsens, consult your physiotherapist or a healthcare provider to reassess your condition. They may recommend additional interventions or diagnostic tests.
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i had a weak lower back and a bit of pelvic tilt so i started doing bent over rows and dead-lifts (and rdl) and all it did was worsening the pain and even exacerbating the tilt
so i started doing more core workout like crunches and ab wheels and all it did was making everything even worse
for me jogging really helped, but going very slowly like walking speed and really use your calves and feet, shuffle along like an old chinese grandma for like 10-20 mins around a track
I don't know why but it worked great for me
I used to have that in late teens/ early 20s due to being a overly confident dumbass when moving furnitures as well as working a physically demanding wagie job.
On one day in particular I even woke up with such severe lower back pain that I literally could not walk, if I had to move out of my bed I'll crawl on all fours like a retarded dog and even that was painful as shit. The pain would travel down the nerves of my left leg and foot somehow. God that shit was awful.
What apparently "fixed it" for me was doing multiple different exercises I found on youtube as well as never sleeping sideways. I either lay on my stomach with a tilted head or on my back. It didn't take all that long for the pain to go away, if you're consistent with those exercises (multiple times a day) they could be gone in a week.
Also sitting in a compromised position (such as gaming on the couch with your body and head tilted forward) would bring back the pain after a few hours.
I put fixed in quotation marks because I'm not sure the problem went away, I just simply got rid of the pain in a natural way. I never went to a doc but I probably will if it ever comes back. From what I understand the only real fix would be surgery, anything else is symptom treatment.
My body is quite asymmetric and I'm not flexible at all, which might be related to that but I can't tell for sure if it's always been like this. I'm currently working on my flexibility and core muscles though because I've realized how important they are for my workout goals.
And lastly I don't lift weights. I do calisthenics. So I honestly don't know if weightlifting is healthy or even acceptable while dealing with lower back pain. From what I've heard though you're not supposed to put it under a lot of stress, it needs mobility first and foremost.
Hope this helps
most likely have a herniation, I just got diagnosed with one. cutting out deads and squatting completely, going to try doing Bulgarians and reverse lunges to see if that helps. this sucks
The thing no one tells you about injury is that part of recovery is directly working (and eventually strengthening) the injured muscle.
thought I was good
hadn't had back pain in weeks, maybe months
did a few all out sprints today
felt something tear
stiff as fuck again, nerve pain, numb foot
FUCK
>>76295746Jefferson Curls (remember to engage your glutes at the buttom when you're going up again), Side Bends and Glute Bridges from a pilates ball/wall fixed my shit right up.
>>76293668 (OP)I have scoliosis and phantom pains/paralysis on one side because of it if I do nothing. I workout 3x, barbells and full body without machines, calisthenics and such. As long as I work out it's barely noticeable these days. Also sleeping on a good firm surface helps me
btw fuck doctors they want to scam you for surgery you don't need and never suggest weightlifting
