Lower back pain. How do I fix this?

Lower back pain
How do I fix this?

  1. 6 months ago
    Anonymous

    Divebombers and deadhangs, 3 minutes each minimum every day.

    • 6 months ago
      Anonymous

      Not OP, but I have permanent low-medium level pain exactly where he is holding his hand. It's been this way for over a decade now. I wish I could fix this. I've fixed bad shoulders. I've gotten rid of a half dozen other issues, but this one isn't going away.

      romanian deadlifts
      low weight high rep
      also dead hangs after every workout, bonus = top tier forearm gainz

      I already do dead hangs for a minute at a time. Maybe I should do more of these. Can't do divebombers at the moment. Will try adding in the romanian deadlifts to see if that helps.

      • 6 months ago
        Anonymous

        Kettlebell swing, thrust your hips when you lift. Use low weight and do a bunch of reps until you feel a burn. When you're done the area in the OP pic will feel fantastic. I did this after a debilitating back injury in that area (when i could stand again) and it's worked great

        • 6 months ago
          Anonymous

          I did these a lot for a year and had no relief unfortunately.

  2. 6 months ago
    Anonymous

    romanian deadlifts
    low weight high rep
    also dead hangs after every workout, bonus = top tier forearm gainz

    • 6 months ago
      Anonymous

      RDLs hurt my lower back, I can never hinge my hips enough

      • 6 months ago
        Anonymous

        think of sitting in a chair

        • 6 months ago
          Anonymous

          I just don't have the range of motion to get my back parallel to the ground while keeping my spine neutral. I think my hamstrings are too tight

          • 6 months ago
            Anonymous

            Unfuck your hamstrings then fix your back.

            • 6 months ago
              Anonymous

              Tight hamstrings are caused by a problem elsewhere

              • 6 months ago
                Anonymous

                Yeah ok great FIX THEM?
                OR cry on the internet for a link to click and maybe you can read yourself back to health. Seriously, wtf are you asking? You want anons to diagnose why your hamstrings are tight, give you exercises to do to fix everything with all that awesome information on your particular situation you've provided ? For free? Get fucked, gimpy

  3. 6 months ago
    Anonymous

    stop sitting 12 hours a day

  4. 6 months ago
    Anonymous

    Deadhangs

  5. 6 months ago
    Anonymous

    Deadlift and squat more

  6. 6 months ago
    Anonymous

    99% of lower back pain starts in the hips. Increase the mobility of the hips and it goes away.

    • 6 months ago
      Anonymous

      This. Hit your glutes with a lacrosse ball, foam roll your IT bands, and do the tactical frog stretch. Do this daily. Keep squatting and deadlifting.

  7. 6 months ago
    Anonymous

    Single leg dumbbell deadlifts will fix an imbalance
    Kettlebell swing

  8. 6 months ago
    Anonymous

    Hamstring stretches

  9. 6 months ago
    Anonymous

    I got a backroller recently and it has been a game changer. Unironically better than sex

  10. 6 months ago
    Anonymous

    [...]

    Consistent dull pains are a usually result of poor posture. Any injury could cause muscle imbalances and ruin your posture.
    Cat/cow/cobra gay yoga shit
    Single arm dumbell raise, etc. Use dumbells to correct imbalances by going to failure on the weak side and doing same reps on the strong side until theyre equal. Figure out what muscles hurt and work them. It's not complicated. It is hard tho

  11. 6 months ago
    Anonymous

    Jumping on this thread:

    IST bros I have had seizing lower back pain for over 2 years now. Now getting referred pain around tibialis anterior muscles (front shin NOT back). I've been referred for an MRI next week to check L4/L5. How fucked could I be?

    • 6 months ago
      Anonymous

      >How fucked could I be?
      Dunno man. If they talk about fusing vertebrates and shit, try to avoid it. Athletes get it sometimes but they get best of best docs and shit. Anytime I've heard of anyone getting that shit it just resulted in significantly reduced mobility and hardly any pain reduction

  12. 6 months ago
    Anonymous

    [...]

    https://goldmedalpt.blogspot.com/2016/09/september-week-3-exercise-and-stretch.html following stretch is pretty great at the bottom and better when standing up as it will target lower back as well, remember nasal breathing, neck pain can be worked by rotations and neck tilts, five times a day.

  13. 6 months ago
    Anonymous

    You probably want to get your back jacked as fuck and especially your upper back for deadlifts. You probably have hamstring problems too which lead to you loading your lower back more.

    In your warmup add (every day):
    > leg raises with straps
    > bent knee reverse hypers
    > 50% load lat pulldown
    > Banded active leg lowers, each rep better ROM
    > KB RDLs, load the new hamstring ROM

    Main lifts (alternate):
    > deadlifts
    > squat
    > good morning

    Supplemental:
    > barbell row
    > chest supported row
    > pullups
    > barbell rdl

    In your accessory (every day):
    > reverse hypers
    > Abs
    > GHR

    • 6 months ago
      Anonymous

      Normal hypers or rubish deadlifts w/e theyre called are good

  14. 6 months ago
    Anonymous

    deadlifts to failure

  15. 6 months ago
    Anonymous

    jumping in the lower back pain train

    just had a very acute sudden lower back pain, it hurt really bad. all i did was picking up something from the floor in a sitting position on a couch. i inmediately stood up, fought the pain for a few seconds and now i feel a mild pain and some stiffness in the area. i'm 32 years old, 95 kg, started weightlifting about 1 month and a few weeks ago.

    what the fuck did just happen to me?

    • 6 months ago
      Anonymous

      help, i'm scared IST

    • 6 months ago
      Anonymous

      learn to brace when you are lifting, have a better lifting routine with more recovery

      lumbago or whatever the fuck, generalized back pain, muscle strain or pinched nerve
      do above listed too
      learn how to operate your body without reaching snap city, you cant just bend however you want
      babbys first back snap literally

  16. 6 months ago
    Anonymous

    How often does your pain occur? Does it happen after you lift or all the time?

  17. 6 months ago
    Anonymous

    herniated my l4-l5
    mri also showed my sacroilliac joint was fused on the left side (possible injury or birth defect)
    back pain was intense
    sitting was unbearable
    standing hurt but was manageable
    sciatic pain burning down my leg into my toes
    left leg had 25% less strength as nerve was compressed
    mood was bad
    after a month I started doing exercises + physio to try and recover
    started deadlifting and squatting using only bar
    did this consistently for 4 months
    only made thing worse
    went through various physio trainers to get help
    tried their exercises
    stretching
    hanging from bar
    avoiding triggers
    etc etc
    nothing helped
    3 years later still cant sit down without pain
    decided to by a back extension machine off amazon for $75
    start doing back + side extensions while watching tv each day
    2 months later and I have almost no back pain
    thank you for listening to my ted talk

    • 6 months ago
      Anonymous

      An extension machine is basically the same as an inversion table rite?

    • 6 months ago
      Anonymous

      What kind of machine are you using? I tried looking this up and got some pictures of roman chair benches and stuff.

  18. 6 months ago
    Anonymous

    Get a standing desk and STAND. Worked a desk job for a year, started getting lower back pain. For reasons, had to leave that job and get a surveying type job where I was on my feet and walking all day, did that for 3 years. Back pain went away permanently. Now I've recently started WFH, got a standing desk but failed to be standing the last two days, I sat around with shitty posture. Now I'm feeling it in my back/sciatica again. STAND/WALK. It's good to strengthen those muscles in the gym but the 3-6 hours a week of that isn't going to be a cure, it's a lifestyle thing.

  19. 6 months ago
    Anonymous

    [...]

    I had really fucking bad neck pain for years. I wish I could find the video for the stretch that cured in a few short days. I literally could not move my head to look left it was that bad. Basically, I sit on one of my hands in a chair. Straighten my back. I then use my free arm and hand to reach over my head to the other side. Basically my finger tips are on my temple. Then while keeping my back straight I pull my head towards the free arm's shoulder. You will feel the stretch in your neck if you get this right. I should not have to say this anons, but you can really fuck yourself up if you move your neck wrong. Do not do this if you have any doubt. That said, you can do this slow and gentle. Pic is what it looks like.

  20. 6 months ago
    Anonymous

    >How do I fix this?
    Stop being a pussy

    • 6 months ago
      Anonymous

      This literally does work, something like half of all cases of back pain are psychosomatic

  21. 6 months ago
    Anonymous

    reverse hyperextensions

  22. 6 months ago
    Anonymous

    Kettlebell swings or any other hip hinge movement. Hip flexor stretches.

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