How do I fix lower back pain? I've been dealing with this shit for 2 years now. It hurts all the fucking time.

How do I fix lower back pain?

I've been dealing with this shit for 2 years now. It hurts all the fucking time.
I've been to 3 physical therapists, an orthopedic surgeon (who said my herniation was too small to operate on) an accupuntcutist, a chiropractor, even a massage therapist. Nothing helped.

  1. 2 months ago
    Anonymous

    https://www.amazon.com/Lacrosse-Balls/b?ie=UTF8&node=3414531

    https://www.amazon.com/s?k=foam+roller&ref=nb_sb_noss

  2. 2 months ago
    Anonymous

    stop deadlifting

  3. 2 months ago
    Anonymous

    Deadlift

    • 2 months ago
      Anonymous

      unironically this. and I say this as someone with a fused L2 and L3 sooooo idk what you consider pain but my life has been synonymous with discomfort for a very long time now

  4. 2 months ago
    Anonymous

    I've been dealing with the same issue. These things have helped a ton -- and have gotten me back to squatting.

    Spinal decompression -- most easily done by hanging from a pullup bar with toes grazing the ground.

    Then combine that with light, high-rep back extensions if you have a machine at your gym -- and then lots of stretches -- like cow, cat, and cobra poses.

    It's not fun, but you'll notice a difference if you put in the work.

  5. 2 months ago
    Anonymous

    could be from bad lower body mobility maybe
    try stretching hamstring/glutes/hip flexors
    record yourself lifting you could catch some bad technique your not aware of thats constantly fucking you up

    • 2 months ago
      Anonymous

      Also this. If you're not doing hip thrusts, get under a heavy barbell and fuck it.

  6. 2 months ago
    Anonymous

    stuart mcgill big 3 could help and some hip flexor stretch like couch stretch. then get stronger gloots. or it might be as simple as taking walks more often.

  7. 2 months ago
    Anonymous

    Incorporate deadlifts into your workout routine, stand up more often (consider getting an adjustable height desk if u use ur computer alot so you can switch back and forth between sitting and standing throughout the day), incorporate more back exercises and calisthenics into your routine, and start seeing your chiropractor once every two weeks while doing all this until the pain stops for the most part, then you can cut back to a need-to-go basis again. Working out the muscles you have regularly chiropractically adjusted gets the muscles in that area strong enough to hold those adjustments in place firmly after the chiropractor does them (meaning chiropractic adjustments work for a longer tern in a manner of speaking). Having weak muscles will just cause your adjustments to fall out of place again over time, the goal is to get a true neutral spinal position and posture forced into your muscle memory and strengthen those muscles so they fortify the position.

  8. 2 months ago
    Anonymous

    Go into YouTube and type “egoscue” and power through a different set of e-cises every day for a few weeks.

  9. 2 months ago
    Anonymous

    Start deadlifting

  10. 2 months ago
    Anonymous

    train glutes

  11. 2 months ago
    Anonymous

    Strengthen your lower back with deadlifts

  12. 2 months ago
    Anonymous

    Eric bugenhagen hip mobility (YouTube) and back extensions at the gym. Also stretch your glutes, quads, and hams.

  13. 2 months ago
    Anonymous

    Depends on the cause but in my case the only thing which has given me long term pain relief is squats and deadlifts.

    Jeff, the facepull wizard, also has a good video about lower back pain relief

  14. 2 months ago
    Anonymous

    Deadlifts. Simple as. Thats how i fixed the back paim i had afyer my car accident.

  15. 2 months ago
    Anonymous

    Stretching/yoga, check your form

  16. 2 months ago
    Anonymous

    Last year, I had a similar back injury - bulging disc. Very painful, even crippling at the beginning - couldn't even pick up 5 pounds of weight. ER doctors said to train core muscles and do yoga. I took a month or two to do absolutely nothing except heal and came back with the intention to max out yoga and core training. The results have been excellent.

    I'm now lifting again and pain free. I make sure to train yoga at least once a week, and core at least twice. I had to give up on my favorite form of cardio, plyometrics, because I didn't want to risk aggravating that disc with high impact movements. I have settled with a kickboxing style of cardio but it's nowhere near as intense as plyo:( Also, the ER doctors said to be as lean as possible because back injuries are made worse by being overweight.
    >Tl;Dr
    >Train Yoga
    >Train Core Muscles
    >Be as lean as possible

    Good luck on your recovery. Be patient.

  17. 2 months ago
    Anonymous

    micgill big 3. I have the same thing and these exercises by dr stuart mcgill have saved my life. I've had it for about 3 months now and is much better, I thought it was a herniated disc too at first.

    https://www.youtube.com/shorts/C89EKtI8a3o

    You're welcome by the way. This guy saved me from excruciating pain, could barely roll over in the morning, now back to 85% on deadlifts. avoiding squats for now though.

  18. 2 months ago
    Anonymous

    Go out and do an actual sport. Lifting didn't fix my back. Swimming did

  19. 2 months ago
    Anonymous

    >I've been to 3 physical therapists, an orthopedic surgeon, an accupuntcutist, a chiropractor, even a massage therapist
    Ah I see you are a fan of wasting money.

  20. 2 months ago
    Anonymous

    Use belt while squatting, back extension, work core. Have 3 herniated discs, was walking sideways before joining the gym. Started grinding with the help of tramadol cause the pain was unbearable and now i don't need anything and I squat 130kg. No pain on the next day, i do try to avoid deadlift, sumo deadlift don't effect me at all either.

    Just reinforce the back and core and should slowly fix the problem. I was scheduled for surgery 2 months ago but told my doc no longer needed it. Was feeling great.

  21. 2 months ago
    Anonymous

    I was paralyzed last year because of back pain from my time in the infantry reaching a critical point. I'm doing better than ever now. Generous stretching of the entire body, to the point where you can do full splits, is number 1. Learning some Qigong, and standing in wuji posture for 20 minutes a day, is a massive spinal decompression, and keeps further injury at bay. You learn to hang the muscles off the skeleton. It's taken a lot of work but my back pain is something I can handle now, without meds.

  22. 2 months ago
    Anonymous

    When I had lower back pain what helped me was actually strengthening and increasing mobility (stretching) my back/glutes/core.

    Glute ham raise
    RDLs
    Squats
    core strengthening exercises (planks, side planks, ab wheel, Russians twists)

    I would do low weight and higher reps counts and focus on mobility for the first couple of weeks then progressively increase weight/decrease reps.

    Also if you have a desk job you should get a standing desk.

  23. 2 months ago
    Anonymous

    Read Stuart McGills book. He is legit. People like Candito went to him.

    Hurt my back 8 years ago and still can't do all the exercises. Working fine are press, sumo DL, chin-ups and dips. Bench and squat not so much.

    • 2 months ago
      Anonymous

      >Hurt my back 8 years ago and still can't do all the exercises
      sounds not very successful

  24. 2 months ago
    Anonymous

    If you have bulging disc even if very minor spinal decompression is a must. Mother had both in neck and lower back, it was too late to save her neck ones which were fused but decompression coupled with stretches and core training almost solved the issue so far
    Its still bulging but it went from down dramatically. Main decompression she did was traction
    Idk how true it is but apparently the discs when relieved of the pressure and weight allow them to 'rehydrate' and gradually move back into place
    Its from journals in the doctors room from 2017 but wasn't outright proven

  25. 2 months ago
    Anonymous

    Been dealing with it since 18 years old. I'm now 25. Neural Therapy and exercise like pilates.

  26. 2 months ago
    Anonymous

    Stop deadlifting

  27. 2 months ago
    Anonymous

    Take up breakdancing

  28. 2 months ago
    Anonymous

    Unironically deadlifts+stretching. Bulging S1/S2 here. Heavy deadlifts with proper bracing and form reduced the frequency and intensity of my pain. I used to not be able to even lift a 30 lb box off the floor without pain. Now, I only get the intermittent pinch here and there.

  29. 2 months ago
    Anonymous

    I’m 6’6” and had constant lower back pain. Two weeks into SS it practically disappeared, I also sleep with a pillow between my upper legs which also helps.

  30. 2 months ago
    Anonymous

    Walking. Lots and lots of walking. Outside, up and down hills, uneven ground, sand, gravel, fuck mud that stuffs wet, scrabble up some rocks, twist and duck through some narrow trails. Or just park a bit further away and walk 15min to work every day.

    Walking fixed my back and it can fix yours too.

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