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Lower back issues and exercises
Posted on 2/10/22 at 6:34 am
Posted on 2/10/22 at 6:34 am
For those with lower back issues, what's your go to exercises and stretches to help deal with it?
Posted on 2/10/22 at 6:53 am to SouthernInsanity
Need to figure out what’s causing it first. A lot of things can cause a low back issue. For example, I have a hip imbalance which prevents me from reaching the necessary hip extension in certain things, putting strain on my low back. I fix it by strengthening and stretching my hips. Low back exercises would not fix it. The low back is a tricky bitch to deal with. You should see a doctor who understands human movement and how to address issues.
Posted on 2/10/22 at 7:18 am to SouthernInsanity
Honestly, my low back issues went away when I started seriously back squatting. I started very light (for me ~135 lbs) and concentrated on form. Even went to a trainer for a session to confirm I was doing everything correctly. Slowly added weight on a linear progression program (stronglifts 5x5), and got to a point where I was lifting 'heavy' (300+ lbs). My back pain is gone and the sciatic nerve issues in my leg are gone.
Before this, my GP doctor told me to stop doing heavy lifting and gave me steroids and anti inflamatories. Nothing got better. Standard PT work and nothing got better. Saw a PT who lifted and did crossfit and focused on getting people back to active lifestyles. He suggested doing everything that didn't make it worse. He believe strengthening the core and balancing muscles aligns the spine and reduces pressure on discs. It's crazy how well it's worked and is the exact opposite of everything told to me before.
Before this, my GP doctor told me to stop doing heavy lifting and gave me steroids and anti inflamatories. Nothing got better. Standard PT work and nothing got better. Saw a PT who lifted and did crossfit and focused on getting people back to active lifestyles. He suggested doing everything that didn't make it worse. He believe strengthening the core and balancing muscles aligns the spine and reduces pressure on discs. It's crazy how well it's worked and is the exact opposite of everything told to me before.
Posted on 2/10/22 at 7:39 am to SouthernInsanity
exercise - reverse hyper
stretch - pigeon pose
stretch - pigeon pose
Posted on 2/10/22 at 7:58 am to Jon A thon
quote:
Before this, my GP doctor told me to stop doing heavy lifting and gave me steroids and anti inflamatories.
It’s amazing how wrong these guys are so often.
Posted on 2/10/22 at 9:21 am to SouthernInsanity
I have some lower back issues now.
Was told by spine doc to move away from running and get into biking or use the elliptical.
Was told by spine doc to move away from running and get into biking or use the elliptical.
Posted on 2/10/22 at 9:48 am to SouthernInsanity
I am sure it depends on what is causing but I can tell you what helped with mine. In my late 20's and most of my 30's I was a runner and had almost constant lower back issues, especially in my late 30's. Then I started lifting heavy including squats and deadlifts and have had zero back issues and I am half way through my 40's. It seems counter intuitive and I assumed I would blow my back out but it had the opposite effect.
Posted on 2/10/22 at 9:57 am to SouthernInsanity
Don't neglect your abs. If your abs are weak your body will naturally shift the load to your back.
Also, if you are overweight, eventually a big belly will cause you lower back pain.
I had to learn both of these the hard way about 10 years ago. Good thing is they are both easy fixes with a little hard work and discipline.
Also, if you are overweight, eventually a big belly will cause you lower back pain.
I had to learn both of these the hard way about 10 years ago. Good thing is they are both easy fixes with a little hard work and discipline.
Posted on 2/10/22 at 10:11 am to arktiger28
quote:
In my late 20's and most of my 30's I was a runner and had almost constant lower back issues
I didn't have the pain while running, but I trained for endurance for about 5 years culminating in marathons and ironman. When I stopped, the back went to shite. I think I just built up horrible muscle imbalances by not having more well rounded training.
Posted on 2/10/22 at 10:40 am to East Coast Band
quote:
Was told by spine doc to move away from running and get into biking or use the elliptical.
Really? I've had multiple therapist tell me that walking/running were good for the bulging disk in my lower back. I had one therapist tell me that sex was also good for my back. I made her write it down so I could show it to my wife.
I'll echo what the other poster said: core strengthening. Planks, side planks, bird dog, Russian twist, etc, but not crunches or situps. Those killed my back.
Posted on 2/10/22 at 11:24 am to Aubie Spr96
quote:
bulging disk in my lower back.
I don't think it's a bulging disk issue. Something has narrowed or thinned that can lead to pressure on the nerves. Somewhere near the S5 or S4 joints. I'm not too familiar with joint names, etc
Posted on 2/10/22 at 11:28 am to Maytheporkbewithyou
quote:
Also, if you are overweight, eventually a big belly will cause you lower back pain.
I think this is true.
I'm not really overweight for my height, but all my weight goes to my stomach.
I know enough physics and dynamics to know that excessive weight concentrated around your belly would have to create a moment arm strain on a lower back.
Posted on 2/10/22 at 11:30 am to SouthernInsanity
I went to PT twice for herniated L4 & L5. Don’t neglect your abs. Keep a tight core and stretch often (hamstrings, hips, back). Also hyperextension exercises (lay on your stomach and lift your chest) are great. When your lower back is hurting, avoid anything that makes you bend forward and things like traditional crunches. Look up “bird dog exercise” - this is something I always do when I feel like my back is about to start giving me trouble.
Posted on 2/10/22 at 1:09 pm to Aubie Spr96
quote:
I had one therapist tell me that sex was also good for my back. I made her write it down so I could show it to my wife.
Posted on 2/10/22 at 1:13 pm to Tornado Alley
Oh, every time my back flairs up I say something to her.
Posted on 2/10/22 at 3:59 pm to SouthernInsanity
Stretching may be the most important thing. But when I have lower back pain, it usually begins after I’ve been out of the gym for a while, so I like to start with light straight leg deadlifts. Like 50 pound barbell. It strengthens your lower back muscles, glutes, and hamstrings. And like mentioned above, don’t forget your abs, though I’ve noticed if I start doing intense abs without having strengthened the opposite side 1st.
Posted on 2/10/22 at 10:47 pm to SouthernInsanity
They have one of these at my gym.
Game.
Changer.
Posted on 2/11/22 at 9:32 am to SouthernInsanity
Everyone is different and depending on your mechanism of injury, different things will help.
For me, heavy lifting was the best thing that has helped (squats and deads). I started lifting regularly and stopped doing metcons as frequently. If I do want to do a metcon then I'll pick very simple exercises like bike/row + bodyweight calisthenics. Also stopped doing oly lifting. Haven't had any back discomfort in a long time. Stretching did absolutely nothing for me.
For me, heavy lifting was the best thing that has helped (squats and deads). I started lifting regularly and stopped doing metcons as frequently. If I do want to do a metcon then I'll pick very simple exercises like bike/row + bodyweight calisthenics. Also stopped doing oly lifting. Haven't had any back discomfort in a long time. Stretching did absolutely nothing for me.
Posted on 2/11/22 at 9:55 am to SouthernInsanity
What is the cause? Is it exercise related or due to inactivity?
Posted on 2/11/22 at 1:33 pm to SouthernInsanity
Look up the McKenzie method. I had an L2 burst fracture 17 years ago and these are my go to stretches. My workouts consist of mostly jogging and HITT.
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