What are the best exercises for lower back pain and back pain in general?
I've had this pinch in my lower back, right about where the picture shows for more than a few months now. I'm only 22, so. Gotta get this shit fixed. I get upper back and neck pain on and off but it's not nearly as persistent as the lower back pain.
What are the best exercises for lower back pain and back pain in general?
William Kelly
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Sebastian Wilson
Is it located to any particular side? Or is it right in the centre. Might have had what you have OP
Jordan Gutierrez
Nope, right in the middle. It's not a really severe pain, I mean I can squat and pick up a good amount of weight no trouble.
Wouldn't squat more than 100 though. That makes it feel tighter/a little worse for awhile. I've just been doing other leg exercises this entire time. I try to stretch regularly but desu I hardly do most days. It's really easy to just ignore like a dipshit thinking it'll just go away.
Michael Parker
i had lower back pain i got from a muscle sprain while deadlifting but it was on my left side and because of a muscle imbalance. sounds like you have something else and might be caused directly in the spine instead of in the muscle itself. i wouldnt know forsure but i can give you the protocol i used if you want it.
Jordan Smith
Well, I got an x-ray, and it turned out just fine. Well, it only showed one thing; I had shit posture while it was being taken. Spine was curved a little weirdly (showed it to a chiropractor, he also thought it was just a posture thing). So I probably have bad posture other times as well...? I try to stand up straight and everything but it just doesn't seem to make much a difference.
But hey, sure, if you have any info or stretches, anything that might be of use, lay it on me. I'd appreciate it mayne.
Jace Flores
Do hangs might help
Brayden Edwards
Eat high quality animals fats and meats!
William Lewis
A lot of people's back pain is actually due to very tight hamstrings, so make sure you stretch them a bit more and try to get deeper, a long with normal back stretches (like side bends, but slightly forward to focus on the back). Also, just general spine mobility exercises should help (twists, thrusts, rolls).
For your stretches, get into your deepest stretch (whichever position it is) and then focus on relaxing the muscle every time you breath out slowly. Eventually you will get deep into the stretch and can't continue without actual pain - keep the stretch here and hold it for 30-60 seconds ( I prefer 60), then slowly get back out of the stretch.
Ryder Sanders
Is this good?
Julian Reed
shit how? anterior pelvic tilt maybe? if so just do all the shit jeff tells you
youtube.com
fixed mine at least. work on proper hip hinges as well, don't extend your back when you walk, keep your abs tense ~20-30% always when standing/walking and use the glutes to achieve hip extension instead of trying to extend through your back. easy way to find how to stand with good posture is to stand with your feet shoulder width apart and straight out in front of you(not tilted) and turn your legs out(your feet won't actually turn out, you're just creating some tension), you should feel your glutes working when you do this. then breathe out and tense your abs, then bring shoulders down and back and externally rotated and then let them drop at your side, and finally bring your head back if it's leaning forward
Justin Edwards
user, I had something very similar except on my left side. Go to a physical therapist if you can. I put it off for a year during which I tried various things to recover: two week break from exercise, one month of only yoga, etc. None of it helped.
What you need to do are these mundane exercises that specifically target this area. It wasn't until my PT told me that I began to do them. In case you can't go to a PT, just look up exercises for a pulled lower back muscle (which was my case; I had even received an X-Ray like you, and found nothing).
I still have that pinched feeling from time to time, but I'm doing so much better now.
You can keep lifting, but take it easy on lifting heavy and anything that might target that area (rows, DLs, DB press)
Thomas Evans
I thought that only works glutes.
Elijah Nguyen
these are the stretches i did almost everyday when my back pain was at its peak. now i only do a few of them every now.
Caleb Gonzalez
this is the imbalance work i did to fix my weaker left side and to get my lower back in overall better shape. for reference i did the 1 sided deadlift with 35lbs to start and waited to hit 75lbs for 5 before going back into traditional deadlifts. gl user
Nathan Adams
Thanks a ton man. I'm gonna start on all this tomorrow, swear to god I feel like an old man sometimes. I'm just thankful I can still jog and do arm weights (mostly) unhindered. Appreciate the help.
Tried that, helped for awhile I think but now doesnt do anything. Ill hang for a minute or two, maybe feel a tiny bit better but long term doesnt do much.
Hamstrings, huh? I wouldnt think so but, I'll try stretching those out more. I need to do my whole body more often really.
>30-60 seconds
I swear I read somewhere only to hold them for like 12 seconds. Am I retarded or what?
I don't recall my doc calling it that, don't think he gave it any technical term actually. Just told me keep doing stretches regularly, do light weight squats, avoid deadlifts until I feel no pain. From what I remember anyway. Ill check out that vid though, and thank you for a very detailed response. I appreciate it man.
Yeeeeeeee a PT might be a good option but dont think insurance covers it. I'll try doing pulled back exercises for now and the other things anons mention, see where it gets me. Kinda pinching pennies here lol.
David Hughes
>hang yourself
Austin Johnson
Right in the middle is bad news bud. Get an X-ray and bring it to a physio. Not even joking
Jason Russell
Pony up for the PT, it will save you money in the long run.
Leo Sullivan
You'd be surprised about hamstrings - I thought it was bullshit, too, but once I started doing it more seriously, it actually does make a difference.
>12 seconds
In general, 10-12 seconds will work, but 30-60 is how you can maximize your stretching gains more efficiently over time, since your body will become more used to being in these new positions, longer.
Andrew Diaz
squats, rdl
Austin Walker
Dude wtf i do the exact same thing for my anterior pelvic tilt
Dylan Wood
this exercise helped me instantly. did 2 sets on each side and everything felt more stable and stopped hurting
but it might be different from your current problem. try it anyway
Anthony Cooper
>What are the best exercises for lower back pain and back pain in general?
Deadlift
Ian Sanchez
>chiropractor
Don't waste your time or money. They're quacks.
Jaxson Allen
Seriously. They do the same thing as a foam roller.
Joshua Hill
enlightened reductionists
Thomas Torres
It took me 3 decades of seeing people with Low Back Pain, reading everything in the medical literature, talking to Chiropractors and Osteopaths about their philosophy, actually doing Spine Surgery as a Neurosurgery Resident to even begin to understand it. I’m truly impressed that so many of you have become expert with much less effort.
Carson Gonzalez
You want to strengthen your lower back and upper back, fix up your posture. Also, decompression is important. Dead hangs, back raises/hyperextensions, even good mornings to build your back. Focus on bracing your core properly and build that up too. Finally, basic stuff like DB rows, Tbar rows, cable rows, pull ups, etc. for your back. Throw in some face pulls while you're at it.
Jose Diaz
People say going to a chiropractor is a waste of money, but keep in mind a lot of qualified physical therapists put "chiropractor" as their title because people with back pain don't look for physical therapists. Work on your posture, stretch, get a massage, see a physical therapist or sport doctor.
Easton Phillips
Advices for a cifosis?