>1 week ago squatting. >forget to brace core. >feel pinch in my lower back. >still hurts

>1 week ago squatting
>forget to brace core
>feel pinch in my lower back
>still hurts
>havent been able to work anything except chest shoulders and arms for the last week

What do (dont say go to the doctor I'm American)

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  1. 4 weeks ago
    Anonymous

    Go to the doctor
    Failing that, build up your range of motion gradually by doing exercises that target the weak area at low weight. See how you feel over time and if things aren't getting better go to a doctor

  2. 4 weeks ago
    Anonymous

    Perform bird dogs, it'll turn off your back.
    Also in general keep a slight bend in your knees, so that your legs absorb the stress of standing instead of your back. It allows your hips to 'float' try it. Your lower back is stabilizing your hips because your abs are not doing their job.
    And when you feel better wait an extra week or so before going heavy cause you're not fully healed yet.

  3. 4 weeks ago
    Anonymous

    This sounds weird but the only times I have ever gotten injured was during warmups.

  4. 4 weeks ago
    Anonymous

    >What do (dont say go to the doctor I'm American)
    Frick off ESL third-worlder. What does this mean? That you're moronic? America is the best country to go to a doctor in. You'll be seen basically right away and treated by the best in the world.

    If you're in not-USA and you have a hernia, you're basically put on a 12-18 month long waitlist. Here in the US I thought I had a hernia in January, got it looked at the next week, and had a surgery scheduled for and successfully completed 3 weeks later. My health insurance costs me $60/month with a $2K deductible btw.

    If you don't have health insurance then by all means it's your right as an American to not buy it, but don't go blaming the greatest country on earth about it, homosexual, or expect to be called out like I'm doing to you right now.

    • 4 weeks ago
      Anonymous

      Euroids will seethe but it's true
      >But le $394839 hospital bill
      Definitely a problem but American Healthcare is up there in quality, probably surpasses certain countries (esp Bongland)

    • 4 weeks ago
      Anonymous

      Holy seethe

    • 4 weeks ago
      Anonymous

      Just went to the same a few month ago. Planks helped me. I did three sets every second day
      >If you're in not-USA and you have a hernia, you're basically put on a 12-18 month long waitlist
      >Burgers actually believe this

      • 3 weeks ago
        Anonymous

        >If you're in not-USA and you have a hernia, you're basically put on a 12-18 month long waitlist
        >Burgers actually believe thi-ACK!!!!
        https://www.theguardian.com/society/2022/sep/08/waiting-lists-for-routine-hospital-treatment-in-england-break-record

        https://www.reddit.com/r/canberra/comments/1bmf9gk/hernia_surgery_waiting_time/?rdt=45767

        https://www.reddit.com/r/ontario/comments/1bpd3fw/my_father_needs_a_hernia_operation_and_the_wait/

        https://globalnews.ca/news/9272353/halifax-ambulance-wait-time/

        Tonnnnns of examples like this, pal.

        • 3 weeks ago
          Anonymous

          So you mean anglo countries are shit. No surprise here

      • 3 weeks ago
        Anonymous

        it's literally true
        my friend had a hernia 2 years ago when he was 19, and if his mom wasn't in the healthcare biz, he would still be waiting for the surgery
        he's almost fully recovered now

  5. 4 weeks ago
    Anonymous

    Does it hurt all the time or just when you twist a certain way?

  6. 4 weeks ago
    Anonymous

    Stop chasing hypertrophy, take the kettlebell pill, do 70lb squats 30x3

    • 4 weeks ago
      Anonymous

      >do 70lb squats 30x3
      bruh, at that low of a weight you should at least be doing 50x3. This is like middle school level fitness what you are doing

  7. 4 weeks ago
    Anonymous

    shoulda taken the leg press pill, enjoy your wheelchair LOL

  8. 4 weeks ago
    Anonymous

    decompress spine and take bpc 157 everyday till it stops hurting

  9. 4 weeks ago
    Anonymous
    • 3 weeks ago
      Anonymous
  10. 3 weeks ago
    Anonymous

    I had some minor back pain once and went to the doctor and he reefed on my leg so hard forcing into a vertical position as I laid on my back, I felt a tear in my back and extreme pain, I was then crippled for a year.
    Don't go to a doctor, they are morons who will prescribe you anti inflammatories and muscle relaxants both of which will impede your healing.
    As someone who's dealt with this shit for years and still get a relapse from time to time I'd say avoid anything that causes pain and find stretches that relieve them: lunge stretching is good, out hip stretches, gradually try to get the hinge motion back, hot baths, heat pads are your friend: increase bloodflow.
    If you can walk then do it, short 10 min walks many times a day are better than long walks.
    Don't fret, your pain will subside, the important thing is don't go straight back to lifting the loads you were before. Start light and keep working on your bracing, think of this as a deload. Also integrate hyper extensions in your routine and work obliques too.
    Tons of people on youtube specialize in this shit check out movementgems, he's good and sums up well
    Don't panic, it's a minor set back and don't get frustrated and rush yourself back into an injury
    Also IMO physio, chiro, PT etc. are all wastes of money, listen to your body, be patient and figure out what works for you, those so called experts can and probably will get you to do things that end up doing more harm than good

  11. 3 weeks ago
    Anonymous

    >minor meniscus tear years ago
    >aggravated it during squats last week
    >absolutely furious as I wait for it to calm down
    Injuries make me so fricking mad. I hate waiting for this shit to calm. How long is it gonna take? Who knows! Damn it.

  12. 3 weeks ago
    Anonymous

    Even after your back feels as if it's back to normal, give it a little extra time. I gave it a week to heal, and upon returning I fricked myself up even worse during warm-ups.

    I exhaled during squat in a medium warm-up set and felt one of my intervertebral discs immediately begin to explode and could feel the jelly being slowly squeezed out of it and a feeling of electric shock surged through me. I do low-bar and had it wedged into my back too securely to be able to drop it, and the rack [non-adjustable] was too low to take the weight off my back even with my ass down to my ankles so I had to lean forward just to barely manage to dump it off. With my lower body buzzing, I had to do a waddle-of-shame over to a pull-up bar to hang and decompress my squashed spine before heading home. Months later, I don't know if I can ever safely do barbell again, last week I tried again and I'm afraid to even breathe at all even with just a light warm-up weight on my back, feels like my spine will implode if I even exhale slightly even once. Obviously it's almost impossible to do a decently heavy set of squats without breathing at all the entire time, so I guess it's over for me.

    I'm stuck doing belt squat machine instead now.

    • 3 weeks ago
      Anonymous

      >These people can vote

  13. 3 weeks ago
    Anonymous

    stop doing squats and deadlifts. imagine doing this sport for just a few years and you are only in your 20's or early 30's and you already develop lower back problems and now imagine living for another 30-40 years with his problem. its not like heavy squats give you magical leg gains lol

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