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Forum » Brahs with Lower Back Pain... advice
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Thread: Brahs with Lower Back Pain... advice

post 1654669623 01-20-2022, 12:26 PM
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Brahs with Lower Back Pain... advice

my lower backpain has been kicking up. Lots of sitting at my job.

I stayed away from deadlifts because i hurt my back a few times when I was in my 20's so i completely stopped that lift.

Last night I did some slow deadlifts with just 20 lb barbells. 3X 10 reps. Today my backpain is completely gone.



So is deadlift good for backpain? just don't use heavy weights?
post 1654669763 01-20-2022, 12:27 PM
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Weak glutes and weak core with over reactive hamstrings are a big cause of back pain
post 1654669823 01-20-2022, 12:28 PM
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Its because you sleep on an air mattress on your floor.
post 1654669903 01-20-2022, 12:29 PM
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Originally Posted By Retoaded⏩
Its because you sleep on an air mattress on your floor.
this
post 1654670163 01-20-2022, 12:32 PM
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Breast reduction
post 1654670283 01-20-2022, 12:35 PM
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I started sleeping without a pillow, srs. Stomach sleeper with my hands tucked under my pillow = arched back all night.
Haven't had lower back pain since. Tough to adjust the first couple nights, but other than that I don't miss it.
post 1654670443 01-20-2022, 12:38 PM
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Sleep with a pillow between your knees when on side, and under knees when on back.
post 1654670523 01-20-2022, 12:38 PM
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I sleep on my stomach, so it compresses my spine every night and I usually have back issues. I wouldn't say chronic pain, but definitely tightness and easy to pull/strain muscles down there for sure. One thing, like you said, that did help was doing Good Mornings every back day to help target and strengthen those muscles. I've noticed a marked improvement whenever I'm consistent with them, and a regression whenever I stop.
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post 1654670803 01-20-2022, 12:43 PM
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Always squat or deadlift to get rid of chronic backpain.
Loosening up the hammies and hips does the trick every time.
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post 1654670953 01-20-2022, 12:46 PM
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Originally Posted By MikeLowrrrey⏩
Weak glutes and weak core with over reactive hamstrings are a big cause of back pain
AHHHHHHHHHHHHHHH makes sense


been playing a lot of volleyball. overworking the hamstring. stopped squats and deadlifts. REPPED BRAH! THANK YOU!
post 1654670993 01-20-2022, 12:47 PM
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Originally Posted By Retoaded⏩
Its because you sleep on an air mattress on your floor.
it's memory foam! very comfortable and stable.
post 1654672913 01-20-2022, 01:17 PM
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Stretch & roll pressure points.
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post 1654673733 01-20-2022, 01:32 PM
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I don't have back pain often, but generally on the occasions I've had some mild aches, deadlifts have made my back feel better. Judging by what I've read from others, I think it's pretty common for deadlift to help with mild back pain. I assume it's just from warming everything up and stretching things out.
MFC
post 1654674383 01-20-2022, 01:42 PM
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Originally Posted By FarmersSon⏩
I don't have back pain often, but generally on the occasions I've had some mild aches, deadlifts have made my back feel better. Judging by what I've read from others, I think it's pretty common for deadlift to help with mild back pain. I assume it's just from warming everything up and stretching things out.
making the back stronger so it's more stabilized. that's the biggest thing.

My back goes out because i play volleyball. sudden explosive jump and with a spike. that can throw ur back out. getting old sucks.






you can injure ur back deadlifting too. I was deadlifting 300 lbs before. won't be doing that anymore. I'll deadlift 100 lbs with good form from now on.
post 1654674523 01-20-2022, 01:44 PM
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IF you can find a gym with a reverse hyper machine use it. GOAT tool for back rehab.
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post 1654675303 01-20-2022, 01:53 PM
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  1. omnip0tent
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This was my back maybe 7-8 years ago. And from my understanding these things don't get better with time. I can't do things like play pickup basketball because holding that slanted bent position for extended periods just doesn't work. I can't make crazy fast jolts and dive to grab things in certain ways if say like a glass was rolling off a table and I was standing near it. But other than that my life is pretty normal I can fck, lift, walk, run, etc... That being said I'm just putting off surgery till its really necessary. My back feels better when I'm active tho, as opposed to when I'm being sedentary.

- I still squat and deadlift "heavy" but to me heavy is maybe 80-85% max effort.
- Don't do anything over 5 reps if I'm going "heavy" on those two lifts to avoid form breakdown from fatigue. With a bad back u know immediately if u slack on form.
- I sometimes stretch & do direct ab work, but honestly can't say its helped me a lot in itself, as if I'm doing those I'm also fully into a solid lifting routine.
- Sleeping with a pillow under ur thighs does help alot if ur having back pain while in bed.
Are you not entertained?

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It's All About the U
post 1654675453 01-20-2022, 01:55 PM
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Originally Posted By omnip0tent⏩


This was my back maybe 7-8 years ago. And from my understanding these things don't get better with time. I can't do things like play pickup basketball because holding that slanted bent position for extended periods just doesn't work. I can't make crazy fast jolts and dive to grab things in certain ways if say like a glass was rolling off a table and I was standing near it. But other than that my life is pretty normal I can fck, lift, walk, run, etc... That being said I'm just putting off surgery till its really necessary. My back feels better when I'm active tho, as opposed to when I'm being sedentary.

- I still squat and deadlift "heavy" but to me heavy is maybe 80-85% max effort.
- Don't do anything over 5 reps if I'm going "heavy" on those two lifts to avoid form breakdown from fatigue. With a bad back u know immediately if u slack on form.
- I sometimes stretch & do direct ab work, but honestly can't say its helped me a lot in itself, as if I'm doing those I'm also fully into a solid lifting routine.
- Sleeping with a pillow under ur thighs does help alot if ur having back pain while in bed.
where does your pain come from? does it shoot out of your spine?


I only have lower back muscle pain. left side, sometimes right side.


haven't gone to the doctors yet.
post 1654675563 01-20-2022, 01:56 PM
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Ah well seems im in the wrong thread. Keep on keeping on. Dont **** ur discs up. Trust me. Id follow my advice even with a good back. Not worth it unless ur training for $$$$ or some prestigious world title.
Are you not entertained?

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It's All About the U
post 1654675683 01-20-2022, 01:58 PM
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Strenghten the deep abominal wall and glutes. Bird dogs, dead bugs. Stretch hip flexors. Do light lower back work. Lay on a lacrosse ball for the mid back. Reverse hypers.


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post 1654675923 01-20-2022, 02:01 PM
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Buy a decent mattress and a good office chair. I had horrible back pain, between a chit bed and sitting in a crappy office chair (was literally using a plastic lawn chair for a while, i know poverty). I upgraded the chair first and it helped some, but after I dropped 3k on a decent bed, I haven't had back issues since, pretty close to a decade ago now.
post 1654678403 01-20-2022, 02:30 PM
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No particular order
Stretching changes EVERYTHING
Start sleeping with a few pillows/blankets under your legs so your knees are elevated
Work on core strength (ALL the core muscles not just abs) as well as glute strength
Get up and walk around once or twice every hour. Stretch a bit if you can otherwiseAdaptive Shortening(VERY BAD! HARD to reverse!) will occur
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post 1654678593 01-20-2022, 02:32 PM
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“That is not dead which can eternal lie, And with strange aeons even death may die.” - The Nameless City by HP Lovecraft
"The higher the prevalence of infectious diseases the higher the probability of totalitarian political attitudes."
-Dr. Jordan Peterson Sept 2017
"The search for a moral equivalent of war continues to define American Liberalism to this day."
post 1654678673 01-20-2022, 02:33 PM
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god damnit this forum blows....ive been trying to post the 2nd part of my post for 10 min almost and the godd damned forum would let me so i broke it up into 3 parts....now i fukked up and forgot the middle part of what i wanted to post...
“That is not dead which can eternal lie, And with strange aeons even death may die.” - The Nameless City by HP Lovecraft
"The higher the prevalence of infectious diseases the higher the probability of totalitarian political attitudes."
-Dr. Jordan Peterson Sept 2017
"The search for a moral equivalent of war continues to define American Liberalism to this day."
post 1654679653 01-20-2022, 02:45 PM
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Originally Posted By sloppyjoe1⏩
Stretch & roll pressure points.
This is the worst advice. Serious.

Unless youre given specific stretches/mobilization activities based on your specific movement imbalances, doing a generalized stretch/roll routine can exacerbate your problems. Serious.
post 1654679703 01-20-2022, 02:46 PM
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I have an inversion table. Use it a lot to stretch my back. It's helped a lot.
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post 1654684983 01-20-2022, 04:07 PM
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Originally Posted By omnip0tent⏩


This was my back maybe 7-8 years ago. And from my understanding these things don't get better with time. I can't do things like play pickup basketball because holding that slanted bent position for extended periods just doesn't work. I can't make crazy fast jolts and dive to grab things in certain ways if say like a glass was rolling off a table and I was standing near it. But other than that my life is pretty normal I can fck, lift, walk, run, etc... That being said I'm just putting off surgery till its really necessary. My back feels better when I'm active tho, as opposed to when I'm being sedentary.

- I still squat and deadlift "heavy" but to me heavy is maybe 80-85% max effort.
- Don't do anything over 5 reps if I'm going "heavy" on those two lifts to avoid form breakdown from fatigue. With a bad back u know immediately if u slack on form.
- I sometimes stretch & do direct ab work, but honestly can't say its helped me a lot in itself, as if I'm doing those I'm also fully into a solid lifting routine.
- Sleeping with a pillow under ur thighs does help alot if ur having back pain while in bed.
Brah, I have the same exact herniated disc - that looks like L5/S1? I have a couple others that are also herniated but this L5/S1 bastard causes me the most pain. Mine came from a car accident, and after 2-3 days of pain from whiplash it was clear something else was wrong, so I got the MRI and it looks like yours (I had 3 herniated, not just 1).

So as a stranger on the internet let me give you some serious advice - unless you have pain / numbness / tingling / or the feeling of an electric shock going down your legs or wrapping around your ribcage DO NOT GET SURGERY. Your chances of pain relief are very very low, and the amount of doctors that will do a back surgery / fusion is much lower these days now that it's more understood that it will not do much of anything for localized pain. As I said, it's important to distinguish between that, and pain radiating down into your legs, that's very different, and surgery is a very good option to fix that.

I can speak on this with authority, I went though it myself, mine was localized pain and I tried EVERYTHING prior to doing the spinal fusion - physical therapy, yoga, stretching, nerve block, nerve burns, steroid injection, cortisone injections, blah blah blah.

Nothing worked, I had the surgery, it didn't get worse, but it didn't fix it, and the recovery from a spinal fusion surgery is a BITCH.

Luckily I was fit and healthy before the accident and surgery, and post-surgery I worked my ASS off to rehab. I'm a tough SOB, I'm a really ambitious person, I'm a successful dude with resources most people don't have, a strong career, and people who love me and depend on me. Living with constant pain is a seriously difficult thing to do for the rest of your life, a HUGE number of people (I don't know the actual stats, but anecdotally I'd say well over 50%) who have serious chronic back pain get on the pain pills, keep increasing their dose to get the same relief they used to get, and before they know it they're addicted to pills taking 20pills day, then when they can't get more they switch over to heroin. Then they get depressed, they are still in pain, their finances are ruined...and they self delete.

The best way I've found to deal with it long term - Stay fit and healthy, hit the gym, keep your strength up, do whatever is comfortable and doesn't hurt you, keeping your core strong is the most important thing IMO, keep your cardio up, and just generally be fit. As other have said, stretching is very important, stay loose, especially your hamstrings / glutes. You'll have to manage this for the rest of your lifetime, it's very possible, and from my anecdotal observations, the outcomes of what I'm describing are orders of magnitude better than surgery --> pills --> depression --> losing the will to live.

I know it's the MISC, sorry to get all serious and real - it's just something I can speak about with first hand experience.

Good luck.
post 1654686283 01-20-2022, 04:25 PM
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#27
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bought a stand up desk from ikea and have been standing all day everyday as I misc or w.e for the past 2 weeks or so.

posture is great, no back or knee pain anymore and energy is way up
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post 1654700603 01-20-2022, 09:26 PM
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Originally Posted By HMFIC_BROWSIN⏩
This is the worst advice. Serious.

Unless youre given specific stretches/mobilization activities based on your specific movement imbalances, doing a generalized stretch/roll routine can exacerbate your problems. Serious.
Originally Posted By CulturalDecay⏩
Brah, I have the same exact herniated disc - that looks like L5/S1? I have a couple others that are also herniated but this L5/S1 bastard causes me the most pain. Mine came from a car accident, and after 2-3 days of pain from whiplash it was clear something else was wrong, so I got the MRI and it looks like yours (I had 3 herniated, not just 1).

So as a stranger on the internet let me give you some serious advice - unless you have pain / numbness / tingling / or the feeling of an electric shock going down your legs or wrapping around your ribcage DO NOT GET SURGERY. Your chances of pain relief are very very low, and the amount of doctors that will do a back surgery / fusion is much lower these days now that it's more understood that it will not do much of anything for localized pain. As I said, it's important to distinguish between that, and pain radiating down into your legs, that's very different, and surgery is a very good option to fix that.

I can speak on this with authority, I went though it myself, mine was localized pain and I tried EVERYTHING prior to doing the spinal fusion - physical therapy, yoga, stretching, nerve block, nerve burns, steroid injection, cortisone injections, blah blah blah.

Nothing worked, I had the surgery, it didn't get worse, but it didn't fix it, and the recovery from a spinal fusion surgery is a BITCH.

Luckily I was fit and healthy before the accident and surgery, and post-surgery I worked my ASS off to rehab. I'm a tough SOB, I'm a really ambitious person, I'm a successful dude with resources most people don't have, a strong career, and people who love me and depend on me. Living with constant pain is a seriously difficult thing to do for the rest of your life, a HUGE number of people (I don't know the actual stats, but anecdotally I'd say well over 50%) who have serious chronic back pain get on the pain pills, keep increasing their dose to get the same relief they used to get, and before they know it they're addicted to pills taking 20pills day, then when they can't get more they switch over to heroin. Then they get depressed, they are still in pain, their finances are ruined...and they self delete.

The best way I've found to deal with it long term - Stay fit and healthy, hit the gym, keep your strength up, do whatever is comfortable and doesn't hurt you, keeping your core strong is the most important thing IMO, keep your cardio up, and just generally be fit. As other have said, stretching is very important, stay loose, especially your hamstrings / glutes. You'll have to manage this for the rest of your lifetime, it's very possible, and from my anecdotal observations, the outcomes of what I'm describing are orders of magnitude better than surgery --> pills --> depression --> losing the will to live.

I know it's the MISC, sorry to get all serious and real - it's just something I can speak about with first hand experience.

Good luck.
Hope this helps brah. As long as you dont rupture the disc, odds are, it will heal on its own in like...6 months...

“That is not dead which can eternal lie, And with strange aeons even death may die.” - The Nameless City by HP Lovecraft
"The higher the prevalence of infectious diseases the higher the probability of totalitarian political attitudes."
-Dr. Jordan Peterson Sept 2017
"The search for a moral equivalent of war continues to define American Liberalism to this day."
post 1654700733 01-20-2022, 09:30 PM
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#29
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I have some mild pain in my lower back just above my glute on the right side. Nothing seemed to get rid of it. I recently started doing kettlebell swings to warm up before my workouts and seen noticeable improvement. Even if kettlebell swings aren't a magic cure for back pain, I've only read good things about incorporating them. So far it seems to be true and I'm definitely going to keep at it.
post 1654700933 01-20-2022, 09:35 PM
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#30
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Get a tempurpedic mattress. Takes a few weeks to get used to it but then holy fukk it's glorious.
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