>be me, 24, 5'8, 185lbs
>used to lift
>back got fricked up
>must be a fatass issue
>try to lose weight
>back gets even more fricked up
>try to figure out what the frick is going on
>doctors have no fricking clue (wear and tear of back, weak back muscles, some shit like that)
>recommend physiotherapy
>okay
>need to constantly do it
>or back fricked
>keep at it
>sometimes, back still fricked
>want to lift
>back fricked
>want to run
>back fricked
>"alright, I'll try to lose weight without doing any exercise"
>back colossally fricked
>try all three
>end up in ER, prescribed steroids for supreme back frick
>do nothing
>somehow, back still fricked
I suspect it's a posture thing. I'm not camera-savy enough to take a picture without doxxing myself, but my body looks like left in pic related. I've even got my ribs showing and my stomach sort of caving in despite being a fat frick with b***h breasts. The at-home workouts, including the one I got from PT, feel like they were made for old people. I thought I'd come ask you guys for a more efficient workout.
Does anyone know of a good core, back, and legs focused workout? That seems like the only way to end my problems for good. I'm willing to dedicate all my time at the gym to this.
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 It's All Fucked Shirt $22.14 |
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Bumping. Please help me.
its your bed. buy one of these, my dude
I watched an ad by them on YouTube and they had a typo in the video title. If they can't spell heck their ads what the frick are they doing with the mattress?
You need to stretch your hip flexors. I would try stretching the calves too, stretch them with straight legs to target the right muscle.
https://www.youtube.com/@TheKneesovertoesguy/search?query=back
the creepy scientologist guy is legit when it comes to rehabbing injuries afaik, might want to check it out since he tends to take the perspective that academia/medicine is way behind compared to what people are actually doing in the field
Thanks anon, I'll look into this.
>Do you have a desk job?
Essentially. I'm a graduate student.
>Aside from the back problem, you face stress of some kind?
See above, also general stressors, yeah.
>Did you get an X-ray for your back?
I think so? I know for a fact I got an MRI that didn't show much apart from some disc space narrowing and a few disc bulges.
>What kind of fricked to do you mean?
Immense pain unless I'm lying down.
I already fell asleep by the time you responded but good thing I left this thread up.
From your answers, there’s not a whole lot screaming at me for what the problem is. So here’s a few tips from a person who suffered some major back pain between age 24-31. I was fat so that definitely contributed but I found that my main problem was sitting down way too much.
>drink plenty of water
You should be drinking tons of water. Inflammation can make the back feel worse. When you sleep at night, your spine fills up with water and your spine slowly compressed throughout the day. My back used to be very tender in the morning so I would workout midday. Avoid anything strenuous in the morning and at night.
>heat and foam rolling
Stretching is great but not the full picture. You should be applying heat to your body to release muscle tension. Where should be found out by you. This process will take time. You may have muscle callouses in the easy to access places but I’ve found I really start having pain when it’s the smaller inner muscles that have the problem. Imagine your muscles are more like rubber. Stiffness makes your muscles unable to expand and contract like they should. Foam roll daily. If you find a place that’s especially sensitive, roll over it gently. Use a heating pad. I would massage a certain area and then apply heat and repeat a few times. For me, I found pic related were overworked and were not activating properly anymore. You can also cut out the guesswork and go to a physical therapist or deep tissue massage place so they can figure it out for you. But even then, nothing beats you treating yourself regularly.
P2
>supplements and rest
There’s the common phrase objects in motion stay in motion. You need to stay active. Walking as much as your body allows will help. But when you’re not doing what’s necessary, get plenty of rest. Graduate school can be demanding but make sure you get that bed rest. Glucosamine and collagen are some good supplements to take. Maybe some omega 3?
Since you’re having a hard time finding the issue, it’s probably stress. Stress causes you to unconsciously tighten muscles. A massage therapist once told me all lower back problems start from the neck and shoulders. Make sure your neck is relaxed. A daily routine of breathing exercises and a short walk may be really good for you. Lemon water also helps with inflammation.
That’s all I know. Sorry for the jumbled mess of thoughts.
If you follow his advice, just don't do the Jefferson curls.
Try the McGill big 3, these are a much safer choice for protecting your spine and addressing back pain. Also recommend looking into Stuart McGill's book, The Back Mechanic.
McGill big 3 therapy seems to assume a weak core. Could the opposite be true where one has a strong core but back pain caused by weaknesses in the lower spine area?
APT is almost never caused by a weak core, the human bodies core is used in nearly every single movement you will ever do. Unless you are complete sloth it would be near impossible to have a core weak enough to be the primary cause of APT. Anyone who shills weak core has no idea what they are actually talking about.
What is more likely is that chronic sitting has severly shortened your hip flexors and all, but locked your QL muscles (reducing back mobility).
Ok. What do?
Do you have a desk job?
Aside from the back problem, you face stress of some kind?
Did you get an X-ray for you back?
What kind of fricked to do you mean?
There’s a lot of things unanswered
there's subreddits dedicated to this stuff.
they're very helpful
>but my body looks like left in pic related.
So you got APT/hyperlordosis.
>I've even got my ribs showing and my stomach sort of caving in despite being a fat frick with b***h breasts.
Now that's interesting. Usually, abs are too weak in hyperlordosis, which means your belly hangs out. Your abs seem to be strong enough tough.
Try stretching your lower back (Just bend forward at the waist) and/or your psoas (Do a fencer's lunge).
My belly sort of hangs out but I think I've dropped enough weight to mitigate that part.
I'm doing stretching exercises for this, are there compound movements I could do to make this happen faster?
Pls link some.
Try fencing lounges with some weight added.
I'll look into it.
Weak/tight hip flexors
This.
Tight hip flexora is the most common cause.
maybe these will help
I do some of those right now. They take the pain away temporarily, but I'm hoping there's something out there that's more permanent.
UwU
And these'll fix the APT? I don't have problems with strength training or fitness, I'm mostly looking to correct my posture.
how are you so sure you don't have weak muscles somewhere? That's what doctors/PT think, and it's pretty reasonable.
The other major reason for calisthenics is that, if it's bad posture, moving your body will make you more aware of how you're holding your body and what muscles you're using for that.
Minor reasons: you're not going to hurt yourself, you can do it anywhere and without spending money, you can do it right now.
>ITT
>Nobody has advice
>Flailing like fish
>Maybe it's this! Maybe it's that!
>"Drink Water"
>"It's the hip flexor"
Meanwhile nobody even bothered to do a proper diagnosis. This board is dead.
OP you have severe anterior pelvic tilt. Find a physio/manual therapist with track record of fixing APT.
This is garbage
It's not foam rolling, nor water. You must rotate the entire pelvic. This is usally much easier if you've done a MASSIVE cut. Skinny people have posterior pelvic tilt more often than anterior pelvic tilt.
Most likely solution is something like: DESTROY abs + stretch erector spinae + stretch hip flexor and iliopsoas (difficult!)…
Have a pro look at you. Usually it's slender white-haired old men.
While you’re at it, op, put these on
And I'm sick of fricking bloating
I'm always morbidly bloated, it's horrible
I'm 50 kilograms and I look fricking fat because I keep bloating like a motherfricker
I fart all fricking day man
I look pregnant bro
are you lactose intolerant
I don't know, maybe
seems like I'm everything intolerant
https://www.hybridcalisthenics.com/
it's just a calisthenics program with an emphasis on difficulty scaling; you can get the same thing (in only two very hard exercises) in a few words from Pavel's calisthenics book. This guy's app literally has you do wall pushups on day 1, and wall pullups on day 2. These are 'pushups' and 'pullups' that literally anyone can do, but if you're weak you can still do them enough to feel it, and if you never feel it there are harder variations, including harder variations of the normal exercises (you can do a one-handed pushup, or you can raise your feet).
>5'8,
It's over
you have a weak core
/thread
not OP but my APT went away completely when I was doing a ton of climbing
spam crunches
>feel like they were made for old people.
Yeah because you have the body of an old person
Also disregard the MRI findings, one of the big recent findings in physical therapy is that spinal degeneration is a normal part of the aging process and not necessarily pathological, i.e. causes pain.
Kettlebell swings fixed that for me
There is a good book that summarizes all this called "The Back Mechanic". You should probably read it.
tldr:
> hip flexor stretches
> hang on bar for 1-2 mins every day
> touch toes stretch
> touch toes stretch with feet crossed
> glute bridges
> planks, work up to at least a minute
> walk an hour a day
Thanks anons, I'll check it out.
How do I fix my core?
literally just walk more
Shit advice, I'm a mail man and walking hasn't fix shit
You don’t walk for shit mail b***h, you drive around in your stupid mail truck (bad posture) littering in mailboxes with your junk mail. I despise the US postal service and I will pray to God for your demise and the demise of all your colleagues nationwide. In the meanwhile I’m glad your back is fricked
does hula hooping actually work?
People are gonna say dl and squat but everyone with a heavy ads squat has that same problem. Not really front squatters and only lifters.
Also your abs shoulders and chest have to be as strong as your back you can't be hitting chest and shoulders 1x each as much as legs unless you want proportionally larger legs. Gotta hit the standing bb curls too.
your bed is too soft go sleep on the carpet floor
I'm a dyel who started working out the past year. Focused on my back to strengthen it up.
Gradually it started to hurt, couldn't stand up for long periods of time, had to sit down and bend forward to relax.
I stopped doing the back and focused on other areas, like the core.
After doing sets of situps I noticed I could stand up longer.
So I realized it's a muscle imbalance, the idle muscle force was stronger in my back, making them focus to keep me upright. Tightening my core muscles let me stand up longer.
It was such a simple concept, try it out.
train your TVA (transverse abdominal muscle), thank me later
>body looks like left pic rel and skinny fat
Anterior pelvic tilt will frick your body up. Strengthen your core and unfrick your posture.
Look up McGill's big 3 and do those for an hour a day. Your back will heal within 2 months.
reminder that tense muscles is a sign of magnesium deficiency and not stretching deficiency like those kineto basedence quacks brainwashed you into believing
muscles relax naturally when not used and the body recovers its natural posture
tldr magnesium deficiency, eat for a week 50-100g sunflower seed kernels and come after that to disprove me
that looks more like weak core than back
Can't you just deep squat to stretch the hip flexors?
Flexors decrease the distance between two body parts. Squatting would not help in any way.
I just realized I have this
I have no back pain but I naturally compensated by "leaning forward" to get the neutral spine position again
Time to fix somehow
try sleeping on ur side
this is called anterior pelvic tilt, as oppose to the more common slouch/posterior pelvic tilt. i think it can normally be improved/fixed by stretching, but idk whether it alone would be causing all the symptoms you describe.
on an unrelated note, just try fasting if all you care about is losing weight. you'll feel fine if your electrolytes are kept in check.
Stretch your front hip flexors, work out glutes, don't exaggerate your back curvature.