Thread 76512023

anybody who had long term lower back pain and managed to get rid of it for good?

mind to tell your story?

>>76512023 (OP)
You mean from training or in general? In my teens I often had stress related lower back pain but now as an adult I never had back pain again since I started doing deadlifts (except that one time I pulled a muscle in my hip and got nerve pain all the way up my upper back).

>>76512023 (OP)
Do more walking or jogging.

>>76512023 (OP)
dead hangs every day

>>76512023 (OP)
>mind to tell your story?
stretch hamstrings.

>>76512023 (OP)
Core exercise every second day, a very firm matress on a rigid slatted frame and barefoot shoes. Takes some time to get used to but my back has gotten a lot better.

>>76512023 (OP)
A few years ago, following a heavy dl session, i began to feel nerve pain in my lower back

It went on for weeks. I would yelp with pain as my body warmed up in the shower every morning - like an ice pick stabbing at my spine

I thought I had slipped or bulged a disc from lifting heavy, and that i would have to give up deadlifting :(

Well i was wrong. At some point i began to stretch, do physical therapy and practise mobility. Psoas, hamstrings, quads, glutes, erectors - i targeted them all

It was muscular sciatica: a tight muscle pinching the nerve. The pain began to dissipate and then disappear. I added back dls and lots of accessories like zerchers, jefferson curls etc. and now I'm 4pl8in diddlies

>>76512023 (OP)
Short term back pain, got rid of my mattress and it never came back.

>>76512333
Anyone know what this thing called

>>76512912
that is a woman

>>76512023 (OP)
I used to have chronic lower back pain. It went away when I stopped doing barbell squats.

>>76512023 (OP)
long-time lower back pain here (basically no lumbar disc + hip bursitis). not from lifting—bricklayer ~15 yrs. here’s the short version:

> acute phase
- rest, solid anti-inflammatory (if you can take it), and walk as tolerable.

> easy floor mobility (no hinge)
- lying hamstring + psoas:
https://www.youtube.com/watch?v=OEcVHRTVWY4
https://www.youtube.com/watch?v=JlPfk5w-h4I
https://www.youtube.com/watch?v=yfswfLuW_tI

> out of spasm
- hop on >>76512333 to get blood into the area.

> reintroduce the hinge (slow)
- elephant walks:
https://www.youtube.com/watch?v=cxGfrD9_Uzs
https://www.youtube.com/watch?v=qqMi-hJjMBk
- if hinging aggravates, drop back to AIS + roman chair.

> when you can palm the floor from elephants w/ no pain/tightness/shielding
- start loading ***VERY LIGHTLY***, ***VERY SLOWLY***:
https://www.youtube.com/watch?v=CscPML4QWfU
- any shielding/tightness = STOP back to elephants.

> build capacity
- single-leg back extensions + QL:
https://www.youtube.com/watch?v=x96GT9G7ghI
https://www.youtube.com/watch?v=-T8-P8i69ik
- then add seated good mornings:
https://www.youtube.com/watch?v=-Qs8b4opdsM

> fix the why
- for me: weak hams/glutes.
- hams: unilateral seated leg curls; assisted nordics.
- glutes: single-leg back extensions; for mass, smith reverse lunges:
https://www.youtube.com/watch?v=oNZ6cbO0KW0
- also hit the abductor machine (outer glutes get cooked during back pain).

> big lifts reality check
- do you actually need to squat/deadlift? only if you can tolerate.
- start light, progress slow. if they’re too risky, skip them. there’s no law.

be mindful, be careful. setbacks will happen.

>>76512023 (OP)
Probably this: >>76512087
My back hurts laying down in bed because my spine doesn't lay down flat. I think it's because of anterior pelvic tilt. So I started stretching my hip flexors and it helped. I stopped. Pain came back. Started stretching again and it was mitigated again.
I was getting pain relief with less than a week of stretching, despite not seeing much improvement in my pelvic tilt. Going to stick with it longer this time.

>>76512023 (OP) (OP)
My back hurts laying down in bed because my spine doesn't lay down flat. I think it's because of anterior pelvic tilt. So I started stretching my hip flexors and it helped. I stopped. Pain came back. Started stretching again and it was mitigated again.
I was getting pain relief with less than a week of stretching, despite not seeing much improvement in my pelvic tilt. Going to stick with it longer this time.

Move every day.
Have a favorite form of cardio or at least walk around your neighborhood.

>>76512023 (OP)
Rest. Don't destroy it with your overweight and clumsy deadlift or freeweight squats without lifting shoes again. It will heal.

>>76512023 (OP)
Blockbluelight.com sells a twilight red light strip.

I place it on my back for ten minutes every day, after doing this for 250 nights in a row my spinal hernias fully reversed. I had three of them. It works because red light stimulates collagen production while a spinal hernia means the spinal disk which is made of collagen got blown up.

Try it yourself, im able to lift weights now with ease again and no pain.

>>76512078
Seconding this. Spinal traction from dead hangs or something like those teeter hangup boards works really well. 9/10 of back pain in the gym comes from people doing deadlifts/rdl/squat with ugly form.
>>76512374
This as well. Most people are so tight and don’t know it. It’s become a meme, but that supple leopard book really helped me regain and enhance my mobility. I don’t even static stretch anymore.

>>76512980
or is it?

>>76512023 (OP)
What I learned from physio is that the body is very interconnected and finding out "the" cause of an issue isn't always practical because it could be multiple contributors. I think the best thing you can even really do is try and strengthen everything. I'm a big fan of unilateral exercises so you can figure out which side of a dual muscle is weaker.

In my case I have a tight lower right back, and I think it may be contributed to by an older issue which is a tight left shoulder, which somehow pulls the right side of my body to the left. I often lean my body to the left subconsciously and I always feel more comfortable leaning to the left. At the moment I'm working on band external rotations because its noticeably weaker on my left side. Also strengthening my rhomboids, rear delt and upper back muscles which are pretty weak. I also have a very weak core, I shake like a butterfly after seconds of normal planking which I think contributes as well to the lower back issues, and weak right gluteus medius and quadriceps, so I've been doing a lot of exercises for those, single leg squat in particular seems to be waking up my dead right glute. I throw in some stretches for hip flexors and lower back too.

>>76513243
This is quality info. I've had back pain for a long time and this is basically what's gotten me over it. Especially strengthening my hips/glutes(glute medius is a lazy cunt)/hamstrings, and of course core.

I never had back pain ever, but just after a SINGLE day sitting in my new workplace's chair, my back was in pain.

I think the way you sit is paramount, so I'll just describe what works for me: Remove the arm rests of your chair. This allows you to get the chair close to the desk until your belly touches the edge. The table itself will support your arms.
I found that this takes a lot of pressure out of your back. Besides that, "untuck your tail", as in, slightly arch your lower back projecting your butt out. You can also lean back a bit as that distributes your weight better in the chair (though I change positions often).

>>76512023 (OP)
deadlifts, but RDLs are way better

>>76512023 (OP)
I had a world record deadlift in my PL federation, was pulling 515 at 148lbs (was really 155 but water cut to compete in lightweight). Anyway of course fucked up my back with all this work. That was when I was 19-20. Had bad back pain until about 22-23 until I just gave up doing deadlifts. Still had lingering back pain throughout my 20s while I still did squats. Squats don't seem to injure as much as deads, but they still put pressure on the lower back and fuck it up. Only when I completely gave up deads and heavy squats did it start to go away. I'm 34 now and I tell ya what kiddo, I suffered through a decade of back pain just stubbornly thinking it was ok to do squats, that I had to do them. You fucking don't, and definitely don't need deads. I commute a ton now and sit in an office chair all day, I should have back pain but dont. Instead of doing barbell squats I do belt squats that completely remove the weak point of the lower back from the equation, and split squats. I have way bigger and more defined legs now, because my squat never got high due to the pain and intermittent injuries. My belt squat and split squat can handle much more weight so my legs actually make progress. For lower back/hinge muscles I just do back extensions.

Basically you just have to give up the boomer bullshit barbell exercises and realize why machines exist. They're superior for injury onset prevention and don't leave you with that lingering pain. It is possible to live without back pain if you don't fuck with lifts that put pressure on the lower back. I'll still even do light barbell squats as a warmup, but exceed a certain threshold and you'll fuck your shit up. Snap city injuries never fully go away. If I lift something heavy I have tk be mindful not to snap my shit. But if you do squats and deads, you're way closer to that injury happening again as the area is weakened.

>>76514859
Do stretches too, and don't use inversion tables. I swear my first snap city injury happened after I started using those. They make it worse and put you closer to re-injury. They probably fuck up the spine as much as squats and deads somehow, I don't fully understand it. All stretches and massages seem to help immensely, but inversion tables fuck you up bad. Probably weakens the disk jelly or whatever.