Backpain

So i fucked my back up while helping a friend move a month ago and thought one week would be enaugh for a good enaugh recovery to start training again, i was wrong.
I did pic related yesterday and already felt the stress building up with every rep.
Could not sleep yet and its 6 am already, im kinda fucked, thank god its the weekend.
How long does my back need to rest untill i can train it again whitout stressing myself into an early death IST?
What should i do?

  1. 2 months ago
    Anonymous

    Im in a 3 day split currently and think that i can still do almost all exercises whitout pressuring my lower back, but should i even exercise with such an injury?

  2. 2 months ago
    Anonymous

    Hyperextensions help my back a lot. Just do them with no weight, slowly add weight. Do more mobility. If you're fat, lose weight. Don't do any hip-hinge exercises for a long time. If you have a super long torso, might want to only do light-weight with hip-hinge based lifts.

    • 2 months ago
      Anonymous

      I always do them whitout weight, that kinda broke me yesterday.
      I can move to an machine and get a smaller load for a similar movement, that should be better (pic related).
      So you mean i can still train on just with less weight and it should be no problem?

  3. 2 months ago
    Anonymous

    I hurt my lower back deadlifting on Tuesday. I'm almost fully better already. The most useful thing is to just do a bunch of stretches at least once a day, plus light back extensions and making sure you stay out of back stressing postures.
    Sphinx pose, knee to chest, trunk rotation and the one where your bent leg twists your hip around all worked for me.

    • 2 months ago
      Anonymous

      gonna try stretching for a week, you are right.

  4. 2 months ago
    Anonymous

    stretch your fucking QL muscle god damn why do i have to tell one of you guys this every day.
    If you feel any pain from slightly above your knees to groin to back that doesn't go away with any generic stretching it's almost always the QL muscle. It's called the trickster muscle for a reason.
    9/10 times i've advised this to someone who has back tightness or hip flexor tightness with no relief this fixes it.

    • 2 months ago
      Anonymous

      never heard of the ql muscle, gonna try, thank you.

      • 2 months ago
        Anonymous

        It's a seriously overlooked muscle.
        The Quadratus Lumborum(s) are what keep your pelvic bone from sliding left or right. Singularly they are how you lean your body. Very simple mechanic I want to slightly lean left/right that's the muscles entire function.
        In unison though is the problem.
        In unison they determine almost everything because their combined over-tightness slowly hikes up the back of your pelvis and puts you slightly into lordosis, not enough to be be outright seen in most cases.
        However this causes insane amounts of problems as the QL muscle is where almost all the nerves in your lower body come from spine nerve stem all the way down to your toes.

        By stretching this out the QL relaxes, usually giving instant relief to back pain.
        For people with chronic hip flexor tightness/groin pain this new pelvic position is where you have to restart stretching. Eventually the quads sink a bit lower also. If your quads sit too close to your groin and not down actually on your legs. Pretty good chance QL is tight.

        Even if it's not overtly tight when you stretch it, this is a stretch I promise you should incorporate into your regular stretch routine as you get older as posture issues tend to get worse.

        This is the leg crossover stretch.
        best stretch period for lower back.
        You will not be able to do this right away. so my advice?
        see the leg that is almost touching the mans hand. bend that leg at 90 degrees and use your hand to pull it towards the ground.

        So in order
        1. lay flat on back
        2. leg not stretched stays in line with body
        3. leg stretched (bent at 90 degrees) is pulled over body.
        4. right arm pulls left leg to ground/left arm pulls right leg to ground.

        If you can't do it 90 degrees, bend your knee further and just pull when you can. Upper back and head must stay flat on ground as much as possible.
        protip if you can't do even 90 degrees, your QL is indeed too tight. Do not force it. 2 stretch sessions a day 30 seconds for each leg.

        • 2 months ago
          Anonymous

          will do, thank you very much anon.

          • 2 months ago
            Anonymous

            np goodluck
            remember go slow, a lot of very important nerves going to your fucking dick/balls in that region. slowww stretches

            • 2 months ago
              Anonymous

              just did the stretch, already helped a lot i gotta say, thats awesome. Thank you again.

              If you have a herniated disc is game over. If you have pain after everytime you lift, long walk, run..its definitely an herniated disc and you need to change your type of exercises, exercises that dont put stress on your spine, otherwise you're gonna snap your shit up.
              Check out this video ASAP

              I rarely feel pain, i just get stressed.
              That must mean its just tension right?
              Its also more to the right side of the spine, i got nothing on the left side i think, pretty certains its not a herniated disc, but i will check for sure if the problem persists. Thank you anon.

              • 2 months ago
                Anonymous

                np man, remember just go slow. eventually you'll find you only need to do these stretches once a week. it's something all aging lifters learn.
                mobility>muscles.
                I spend literally 2 hours every sunday while watching tv of course doing stretches and checking my body. it's part of it. not saying you need to go that long, but it seems it's starting on you.

              • 2 months ago
                Anonymous

                have been thinking about a stretch day, think im gonna do it every saturday for the next time.

              • 2 months ago
                Anonymous

                When you're in rehab mode it really does feel obsessive. I've been there m8.
                Before i learned about QL stretches I would stretch my hip flexors for entire minutes and get nothing. Every day.
                Much like muscle cues when working out. Stretch cues also exist.
                That other anon posted a pretty decent video the "foundation training" it's not the best in my opinion, but it's pretty good because the cues are there.
                You learn over time your own body has individual min-maxes in range that feel better for you. There is no one sized fits all.
                For instance I can never do a split. Never will.
                I can however do back bridges the likes most body builders will never see. That's just me.
                Now you gotta find your mobility.

                Leaning forward slightly when doing a calf stretch, lifting your arms. These cues not only help the muscles stretch. They help the very tendons and nerves move through and across the muscles.

                My recommendation, keep up the QL stretch for one week like I said since it did seem to feel better. After every workout do your usual muscle stretch for that workout and do the QL stretch.
                After that week add QL stretch to any back or leg workout.
                The QL you're going to find out is like the pecs. It's always tight. It always wants to be tight. It never not feels tight. The same way people cope with rounded shoulders you're going to cope with this for just a little while.
                Do not forget to focus your other stretches involving the legs and back for a while also.
                Now that you've found a targeted tight muscle it will change your posture slightly and therefore all those muscles need to be adjusted also.
                I'm out for the night man, once again good luck.

  5. 2 months ago
    Anonymous

    Search foundation training original on YouTube. Fixed my back

  6. 2 months ago
    Anonymous

    If you have a herniated disc is game over. If you have pain after everytime you lift, long walk, run..its definitely an herniated disc and you need to change your type of exercises, exercises that dont put stress on your spine, otherwise you're gonna snap your shit up.
    Check out this video ASAP

  7. 2 months ago
    Anonymous

    >helping a friend move a month ago

    How about you stop the bullshit right there and admit that you were egolifting?

    • 2 months ago
      Anonymous

      im never ego lifting, well up untill now at least.

  8. 2 months ago
    Anonymous

    Aren't back extensions supposed to be easier on the lower back compared to most hip hinges?

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