Quick disclaimer, I don't have chronic back pain nor am I looking for stuff to ease it temporarily. Googling "back pain exercises" gives already a lot of results, but asking about something more general here.So, due to me carrying a heavy ass backpack while riding my bike a lot these days, paired with a lot of sitting down at a desk with at times bad posture, my back started hurting a shitton, and it basically locked up for a day or two, making it difficult to move around.I already did some immediate fixes, ie finally getting a basket to put my heavy things on my bike and just being more wary of how I stay, but I realize since this isn't the first time I had pain like this, and part of it is more tied to being half out of shape/exercising the wrong parts.Outside of some immediate back stretches which will ease me down, what more proper exercise can I use to focus strengthening my back?I now have a mix of both some motivation and free time next few months, and realize especially now at my age (early 20s) if I don't do something preventively my current habits will create chronic issues, which I don't want to fall into.
>>34422029Anything that's described as "core muscle exercise" is a good bet. Pilates is great; yoga is good for maintaining suppleness.
>>34422029Bridges Bird dog Go for walks while bracing core Body weight squats with correct form Like other anon said fix your hip strength and alignment Strengthen your core Sleep with your knees bent over a pillow at night with your back flat
ask a doctor retard
>>34424461Doctors don't know anything
>>34423616>>34422121Thanks, I'll incorporate some of these in my routine
>>34422029Hey bro. I wrecked a car at 24 going 60+ into a guardrail. Was blackout drunk but mage fucked up my neck abd mid lats. I currently have no pain and full range of motion. Im 215 and do sets of 15 with pull-ups. Mentioning this as some accreditation. Many times we think we to STRETCH our back to relieve it, but typically the real answer is to compress it. Id suggest getting a pull up bar and hanging from it with varying widths and with different holds. Do close grip pull ups and chin ups. This has been the most helpful.Swimming. Backstroke in particular.Bent over rows with medium/light weight and and an extreme squeeze at the top.Raise your arms above your head and try to squeeze your shoulder blades back. I have pain but can keep repeating the weightless motions and it ends up cracking alot and then releasing. Think of how cats stretch.Lay on the ground on your back for a longer time period. Sleep on your back over your sides, and never sleep on your stomach. Stand still and lock your hips. Pretend to sprint with just your upper body. Really focusing on dramatic elbow swings and extreme rotation. Really rotate your body and really push your elbows out lile you are full bore sprinting. You should feel your back tickle and open up like crazy. I do this for lile 10 minutes sometimes.Look up and down with your hands on your hips. Go slow and really stretch and squeeze. Id finish with a squeeze, meaning looking up.Look up posture exercises, and remember that you can affect your muscles with just blood flow. So light high reps will most likely help your back.Again dont overstretch, many times we need to tighten our backs to relieve the pain. More often than not Id wager with phones and the sedentary lifestyle we live.
>>34422029I had recurring back pain for a few months. The things that seemingly fixed it were sleeping on the floor, dead hangs and sitting with better posture. I pretty much never had problems with my back, when i slept on the floor. Of course i didn't directly sleep on it. I had some blankets and stuff as a heat isolation and minimal cushioning. When laying down I felt that pain that somehow feels good running through my spine. Very nice. Dead hangs are a good option too. Pretty much every person puts pressure on their spine all day. When you are hanging and actively relaxing your back, it gets this very nice stretch. Probably then only time people could pull apart their spine instead of pressing it together. And Sitting correctly had its influence. We had those shitty chairs and I would always unconsciously glide forward with my ass. I would then become conscious about it after an hour and push my ass all the way back on the seat.
