Im tired of complaining of lower back pain. Everytime I either squat deadlift or minimally use my lower back on something it is ungodly sore the next few weeks. It has been like this for the last 2 years. I really dont think its a herniated disc or anything its legitimate muscle pain.
Is there anything I can do to fix this problem? Do i just need to train glutes to support my back or train my lower back directly with low weights and isolation exercises?
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Impossible to say without knowing what's wrong with it, but a safe bet is actually training core. Better stability means better load distribution and less strain on whatever's causing the mystery pain
Is ab-roller enough?
Your back is so easy to irritate that you have to start with glute bridges, planks, and hollow body holds.
The question you should be asking is "do i have such a strong core that im using that ab roller without hyperextending hurting my back"
Dead bugs are a good step 1 because you can start very light and learn the ab activation you need (your ribs and hips should not move). When you master that you can make it harder and translate it into situps or crunches, then go for the ab roller when you have the strength AND control to really benefit from it. No use going as heavy as possible and fricking up all your passive stablizers.
If you already are that strong then its probably a form issue and you should get someone to check what you're doing and how you're doing it
fricking beast will be on this routine
have you gone through this? How long does it generally take
I dont know whats wrong with you or where you're at physically so i really cant say. As for time you get out what you put in, it should be pretty similar to training anything else. Do some reading and advance it whenever you think its getting too easy and if you get stuck or it isnt working for gods sake pay to see a professional. It might be expensive but its worth it to be sure you dont have spine cancer
>hollow body holds
Not doing 7 min at least 2/week is killing your gains !
https://www.youtube.com/watch?t=158&v=DHD1-2P94DI&feature=youtu.be
Back problem too, but I have minor scoliosis. Who tf am I supposed to go to? Chiropractors are apparently scam artists, but who tf else deals with it that isn't a surgeon where I gotta pay a gazillion dollars.
>Chiropractors are apparently scam artists
Depends where you are and what type of chiro it is. You probably want to avoid high volume practices and more vitalistic stuff like emotional freedom technique and go for more sports chiro/evidence based stuff. Anecdotally canadian chiros are more reliable than american ones because of the different training standards
That said rehab and treatment studies get read by everyone. In most cases a physio will be able to do all the stuff you'd be going to a chiro for, just with more focus on rehab
It was literally a cult started by a quack and there is zero science that any of it actually works at all. That's like saying you should find a reputable drug dealer. I mean sure some.of them don't lace their pills with fentanyl but they are still selling you dope.
Does it hurt during training? If not, then it's just DOMs, which you have to lift through. If you just delay next training for weeks, you'll be sore again - you get rid of DOMS by lifting consistently.
If it's so bad you can't lift, take 400mg ibuprofen and train through it, else it's never going to get strong.
These posters are probably right.. probably..
My lower back will have a lingering doms soreness for a very long time sometimes but it has zero impact on my lifts and doesn't hurt at all while lifting. It's up to you to have an idea what kind of pain it is though and you don't want to aggregate something serious
Tldr not something you should be asking strangers on IST
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(You)
Ill add extra context. On hinges, like hyperextensions, RDL, my low back would give out way before anything else so I trained my low back to be stronger so that I can do bigger compounds effectively, my glutes were way stronger than my erectors
If your lower back is weak, train it
Use lighter weights and progress slowly
I have lower back pain if I stand on my feet for too long wtf is wrong with me? I've always had this since I was a kid and deadlifting never helped eventhought my back is definitely stronger.
I don't think I've fricked my shit deadlifting because I don't feel any soreness/pain in any other ocasion.
Force yourself to take a half an hour - an hour long walk every day. Walking stimulates blood flow in your back (especially lower back) and will help heal any issues and clean any scar tissue you have.
Also Google McGills big 3 and do those exercises daily.
t. had a self inflicted disc impingement which I fully healed in about two months doing the stuff above. Also bought a wide ass full leather lifting belt to help with core activation when lifting.
Skill and mentality issue
Then do RDL and front squat