How to stop being a glassback?

Tired of injuring my lower back every leg day. Basically if i deadlift or squat i get nerve pain that radiates down to my leg

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  1. 4 weeks ago
    Anonymous

    Sounds like sciatica. Check out squat university's website, they have a page on it that's helpful.
    >Inb4 shill
    I have never found anything else from them useful.
    https://squatuniversity.com/2017/11/21/how-to-correctly-treat-piriformis-syndrome/amp/

    • 4 weeks ago
      Anonymous

      I don't care if you call me a shill. After a month of pain I did a 5 minute exercise from his channel and reduced it by 70% instantly. I'm currently reading his books and rehabilitating myself. If I went to any place to treat it they all would say the same moronic shit. Don't deadlift. Frick off. That channel is a blessing.

      I did more deadlifts last year in an attempt to strengthen my back and help fix my posture, it resulted in my lower back constantly hurting and if I walked more during the day it'd radiate to legs to the point I'd have to take breaks just walking short distances.
      After I stopped doing deadlifts, I can walk normally again.
      Was my form that bad, or is that something else?
      Gym bud who checked my form said it wasn't perfect but I wasn't lifting it with my back.

      Yup, you can get away with bad form at first but the more you increase the load the faster you'll get injured with bad form. Added weight and spine movement is the recipe for disaster. The ideal form is where you lock your spine in place and do not move it whatsoever under load.

  2. 4 weeks ago
    Anonymous

    Have you tried not doing those movements?

    • 4 weeks ago
      Anonymous

      >dont do the most based exercises
      >dnt do the exercises that sky rocket ypur test production

      Zionist shill

      • 4 weeks ago
        Anonymous

        >injure self doing exercise because MUH TEST
        >can't train for a couple weeks or multiple months

        Meat head moron

      • 4 weeks ago
        Anonymous

        >the israelites are trying to stop me from injuring myself!

  3. 4 weeks ago
    Anonymous

    >Basically if i deadlift or squat
    then fricking stop, it's from u not bending enough in hip and too much in sacral iliac joint
    >what do?
    mobility, u need mobility dumbo, u're twisted brick:

  4. 4 weeks ago
    Anonymous
    • 4 weeks ago
      Anonymous

      this
      also do overall core exercises more
      having a trained core protects your back
      its not hard to figure out
      also bridg training isn't bad and try to do some rotational stuff as well

  5. 4 weeks ago
    Anonymous

    I did more deadlifts last year in an attempt to strengthen my back and help fix my posture, it resulted in my lower back constantly hurting and if I walked more during the day it'd radiate to legs to the point I'd have to take breaks just walking short distances.
    After I stopped doing deadlifts, I can walk normally again.
    Was my form that bad, or is that something else?
    Gym bud who checked my form said it wasn't perfect but I wasn't lifting it with my back.

    • 4 weeks ago
      Anonymous

      Similar problem to OP (not sure if sciatica or a herniated disc).

      I've knocked deadlifts on the head, not worth the hassle. They're not for everyone.

      I exacerbated it a little bit by being stubborn, and now any forward leaning hinge can trigger it (cable row, good morning, bent over row). Back extensions seem to strengthen it though.

      • 4 weeks ago
        Anonymous

        If you feel it in your legs, where do you feel it?
        I had strong, burning pain on the outer sides of my lower legs (like 1/3 of length between ankle and knee). I have no idea what it was.

        • 4 weeks ago
          Anonymous

          Mine stays put around my arse and lower back, I can't remember it radiating so far down.

  6. 4 weeks ago
    Anonymous

    [...]

    "muh form" is just a meme, seen a lot of videos of guys lifting tons of weight with shitty form and they have no problems and been doing it for years. its all about genetics.

  7. 4 weeks ago
    Anonymous

    Include some back hyperextensions in your routine. You are welcome.

  8. 4 weeks ago
    Anonymous

    I was gonna make this thread, I've been periodically getting lower back pain since the army. Every few months or weeks of deadlifting and squatting it can get tired and painful. What do I do?

    • 4 weeks ago
      Anonymous

      Not a doc or anything but I would deadlift with less intensity and/or less often. Train your form, mobility and use accessories to strengthen until the pain goes then try raising again, or just level off. If nothing helps, scrap it I guess.

      t. I was getting back fatigue and aches but could still deadlift without pain. Was deadlifting twice a week to failure like a moron. Now I can't deadlift any more 🙁

  9. 4 weeks ago
    Anonymous

    Old gay with a compressed l5 s1 causing sciatica. I had taken a good stretch off from heavy pulling/hinge movements and focused on the meme rehab work, mcgill big 3 etc. It didn't help much. I didn't get any real relief until I built my lower back back up. Started super light with a trap bar and block pulls and kept going until I could pull heavy conventional again. I would also decompress by dead hanging or doing hanging leg raises after every workout. I have occasional shitty days but for the most part my sciatica is fricked off. Finding a way to build your lower back up and to support your spine is key from my experience.

  10. 4 weeks ago
    Anonymous

    Just do Bulgarian split squats and RDLs instead. Practice the hip hinge motion too. Cable pullthroughs do this well although they look pretty gay

  11. 4 weeks ago
    Anonymous

    Do you know how to brace?

  12. 4 weeks ago
    Anonymous

    my back was getting better over 2 years, couple months ago did leg raises for my abs and everything was ok for the rest of the day. The day after horrendous pain and it's been constant for 2 months now, some days are better than others and the medical system in this country is completely and utterly useless. anyone else ? anyone fixed it ? had this for 3 years i'm too young to be crippled like this fricking walking 20 minutes hurts, sitting cross legged on a bed with my gf for breakfast hurts man FRICK

  13. 4 weeks ago
    Anonymous

    I have pretty terrible low back/buttocks/hip pain that locks up my leg sometimes. I’ve had it since I broke my hip and femur in football when I was 19. Personally, I find the only routine that really helps is a daily long walk in the AM with reverse hypers. I’ve been trying to improve my sleep posture and that seems to have helped a little.

  14. 4 weeks ago
    Anonymous

    Then stop deadlifting and squatting lol
    You can be huge and strong without those pure ego exercises.

    Or switch to hex bar diddlies and a safety squat bar.

    Start doing weighted good mornings and if youre BLESSED enough to have a reverse-hyper at a gym in your vicinity, get to work.

  15. 4 weeks ago
    Anonymous

    Learn to brace and proper biomechanics, there's always going to be a chance you can frick it up, but if you manage the basics you reduce the chances of fricking you up dramatically, the rest is experience to know when to stop.

    If you always get a flare up on your leg day, it's most likely you are still nerve inflamed and lack proper glute activation / don't know how to hip dive.

  16. 4 weeks ago
    Anonymous

    Your power back is a nexus. It takes a holisitic solution
    >Stretch Stretch Stretch
    >Hip thrusts for extremely high reps
    >core exercises, especially planking
    >dirty dog, hands and knees donkey kicks, superman
    >high rep kettlebell swings
    >Stretch Stretch stretch

  17. 4 weeks ago
    Anonymous

    This video cured my lower back pain, and everyone I've recommended it to has told me it helped as well

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