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Forum ยป How to un**** the lower back ?
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Thread: How to un**** the lower back ?

post 1686650943 07-17-2023, 12:15 AM
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How to un**** the lower back ?

Been doing a slightly modified version or Fierce Intermediate Upper/Lower ( basically only 1 leg day / week ) everything went relatively well, I did pull my neck when doing OHP press and lower back on barbell rows like 2-3 times in the 9 months that I started but I usually recovered withing a few days. Now tho, I went to help a friend move and I had to carry some bags around, they weren't heavy but big and awkward. After that I felt something in my lower back that I never felt before but I thought it will go away. I continued training but something felt off, the weekend came and I basically sat down the whole weekend and my lower back started feeling unstable as fk, I went to the gym and did my workout but then somehow I remember that my lower back started hurting when I stood up from sitting and I couldn't stand up straight, only after a while when I "used do it"

This weekend came, i again just chilled the whole weekend, i went to gym today, I tried to do barbell rows but I felt a sharp pain in my lower back, like I pulled it, so I stoppped. Now it feels unstable and the pain is present when I stand up from sitting / and I cant stand up straight.

Wut do ?
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post 1686655883 07-17-2023, 04:59 AM
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You've gotten to the point where you need to stop doing what you're doing

Let it heal

Change your routine

Stretch ,stretch,stretch

Search yt for lower back stretches

It sucks ,but we all get there

The body starts to degrade ,you need to adapt

Sh ,I gota be careful putting my bike in car

No more heavy weight ,no more squats etc etc

It's almost better i do nothing ,but I know that's not healthy

Took me a year or so to figure out what works best for me

You'll get there
post 1686656533 07-17-2023, 05:23 AM
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You're going to have to incorporate some STATIC stretching post workout...at least 3 days a week. Also, if you're neglecting direct core work or direct lower back/glute/hamstring work, you'll need to add some to your routine srs.

Lower back tweak can be caused by lack of flexibility in the hips, glutes, or hams...granted this is my experience with it, so yours could be different, but I do recommend the above
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post 1686656903 07-17-2023, 05:34 AM
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These have helped me tremendously

You need to keep everything attached to back stretched

If you don't, they actually shorten and contribute to lower back pain



I have Spinal arthritis ,and it still helps
post 1686656973 07-17-2023, 05:37 AM
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Look up the Donnie Thompson low back protocol
post 1686658443 07-17-2023, 06:20 AM
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the back and the neck are two curcial "joints"

my 2cents... go for an mri via an ortho. and let him diagnose you
Cherish your life. Live to tell your story
post 1686658473 07-17-2023, 06:20 AM
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Yeah,that didn't work thst well for me ,strikers post

Like I said ,you have to find what works by trying lots of different things

Took me about a year to develop my daily routine

There isn't one solution for everyone

I rem asking an ortho why I feel more pain in lower back when the xray shows my neck disc's more fkd

He said everyone feels pain differently

Where you feel it doesn't always correspond to the xray

The human body is complex

Figuring out what's wrong takes time ,trial and error
post 1686658593 07-17-2023, 06:23 AM
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Originally Posted By MEDITATE⏩
the back and the neck are two curcial "joints"

my 2cents... go for an mri via an ortho. and let him diagnos you
Don't always need an mri ,ortho saw enough on xray to know what's wrong in my case

Start with xrays
post 1686658843 07-17-2023, 06:27 AM
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Originally Posted By wasp9166⏩
Don't always need an mri ,ortho saw enough on xray to know what's wrong in my case

Start with xrays
cant see or identify jack sh!t with an xray.... most doctors these days go with an mri as its safer and more precise
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post 1686659193 07-17-2023, 06:35 AM
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Heal. Your back is 100% way more important than lifting weights. (Super Ded fkn Srs)
post 1686659413 07-17-2023, 06:37 AM
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Once you fuk up your vertebrae they don't tend to grow back. It's kind of like when you fuk your knee or your hip up. It will never be right again.

Ex. Ronnie Copeman.
post 1686664593 07-17-2023, 08:30 AM
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Active recovery. Look up Alan Thrall's "I hurt my back" video on YouTube.
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post 1686664663 07-17-2023, 08:32 AM
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Read Dr John Sarno's research about psycho****tic pain.

Also, do superman's every day.... Yes you will feel retarded.... Yes it actually works.
post 1686665763 07-17-2023, 08:55 AM
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Originally Posted By NuggzTheNinja⏩
Active recovery. Look up Alan Thrall's "I hurt my back" video on YouTube.
Also this^


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post 1686666893 07-17-2023, 09:11 AM
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Go back in time.

If you damaged a disc, you can't fix it. Period. Everything is cope and you're going to spend the rest of your life maintaining a pain-free lifestyle but at some point it'll come back. The point is to not make it worse.
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post 1686670063 07-17-2023, 09:52 AM
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Originally Posted By DeadlyStriker⏩
I have scoliosis and have back problems all my life.

This video daily is hands down the best thing that I have ever done for my back.

Dam actually a good youtube channel. I searched for these types of DIY self correct exercises all the time and never see this one.
post 1686670473 07-17-2023, 09:57 AM
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Lots of good advice ITT.

Back pain can be caused by a variety of factors, sometimes multiple at the same time. There is no one-size-fits-all approach to curing it.

First step would be to check your overall mobility to see if you need to work on any areas. Lack of mobility will screw your back when you lift.
post 1686670533 07-17-2023, 09:58 AM
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Good thread
post 1686670553 07-17-2023, 09:59 AM
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Originally Posted By Babayagawick85⏩
Good thread
pootun will blow us all up so fixing back ain't rly important
post 1686671323 07-17-2023, 10:08 AM
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10/10 answers. Thank you Misc. I just changed my routine and added a lot more core stability stuff / back extensions and got rid of anything that used to hurt my back or felt like snap city in the past ( deadlifts, bbrows, squats ).Even tho the progress on the bb rows went so good.
Will also look up all the stretching routines advised and start doing some.

I am glad that its not like that radiating pain down the leg or some other more serios stuff
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post 1686676023 07-17-2023, 11:23 AM
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Make sure your glutes work
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post 1686676343 07-17-2023, 11:28 AM
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strengthening your core and lower back muscles

do reverse hyper extensions and rack pulls


source: I herniated a disk in my back and recovered using this

99% of doctors and orthos dont know shtt and will tell you to stop lifting or take antiinflamatory/pain pills


disk herniations can heal cause antibodies destroy the buldge over the course of 6 months to a year
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post 1686676813 07-17-2023, 11:34 AM
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Originally Posted By bfdehewdbyywhn⏩
strengthening your core and lower back muscles

do reverse hyper extensions and rack pulls


source: I herniated a disk in my back and recovered using this

99% of doctors and orthos dont know shtt and will tell you to stop lifting or take antiinflamatory/pain pills


disk herniations can heal cause antibodies destroy the buldge over the course of 6 months to a year
I want you to destroy my bulge. No homo.
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