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.
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
Tight hamstrings are caused by a problem elsewhere
2 years 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 fricked, gimpy
Consistent dull pains are a usually result of poor posture. Any injury could cause muscle imbalances and ruin your posture.
Cat/cow/cobra homosexual 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
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 fricked could I be?
>How fricked 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
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.
You probably want to get your back jacked as frick 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
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.
learn to brace when you are lifting, have a better lifting routine with more recovery
lumbago or whatever the frick, 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
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
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.
I had really fricking 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 frick 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.
Divebombers and deadhangs, 3 minutes each minimum every day.
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.
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.
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
I did these a lot for a year and had no relief unfortunately.
romanian deadlifts
low weight high rep
also dead hangs after every workout, bonus = top tier forearm gainz
RDLs hurt my lower back, I can never hinge my hips enough
think of sitting in a chair
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
Unfrick your hamstrings then fix your back.
Tight hamstrings are caused by a problem elsewhere
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 fricked, gimpy
stop sitting 12 hours a day
Deadhangs
Deadlift and squat more
99% of lower back pain starts in the hips. Increase the mobility of the hips and it goes away.
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.
Single leg dumbbell deadlifts will fix an imbalance
Kettlebell swing
Hamstring stretches
I got a backroller recently and it has been a game changer. Unironically better than sex
Consistent dull pains are a usually result of poor posture. Any injury could cause muscle imbalances and ruin your posture.
Cat/cow/cobra homosexual 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
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 fricked could I be?
>How fricked 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
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.
You probably want to get your back jacked as frick 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
Normal hypers or rubish deadlifts w/e theyre called are good
deadlifts to failure
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 frick did just happen to me?
help, i'm scared IST
learn to brace when you are lifting, have a better lifting routine with more recovery
lumbago or whatever the frick, 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
How often does your pain occur? Does it happen after you lift or all the time?
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
An extension machine is basically the same as an inversion table rite?
What kind of machine are you using? I tried looking this up and got some pictures of roman chair benches and stuff.
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.
I had really fricking 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 frick 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.
>How do I fix this?
Stop being a pussy
This literally does work, something like half of all cases of back pain are psychosomatic
reverse hyperextensions
Kettlebell swings or any other hip hinge movement. Hip flexor stretches.