Anyone fixed this with success? I have this pain since january 2024. Tried fix it with exercises and ointments.
>>75737853lose weight fat fuck
>>75737889Im not fat, retard
>>75737853Hang from a bar to stretch out your spine every day, and sleep on the ground. You will feel so much better when you get used to sleeping on the ground.
>>75737894sure you arent
>>75737853Nerve gliding and RDL
These might help out. Additionally, core work is crucial in the treatment and prevention of back pain
You probably have weak absDo deadlifts (no weight to start) and roman chairs as well as any ab exercise which is comfortable
>>75737853I stopped squatting and deadlifting for a month and it resolved on its own. It really is that easy.
>>75737965Lol.>bending your spine sideways will definitely help against lower back painRetard.
>>75737853Stop lifting things with your back, do deadlifts and squats with correct form and move more
>>75737853Working ABS and lower back (e.g. RDL) really do strengthen the region.
There could be 100 different causes we can't know for sure.If you don't want to spend money oh a physio you just have to figure it out by yourself. That is simply feeling what hurts and figuring out its muscle/nerve/bone whatever. You have to just try doing different exercises and seeing if the pain you get is "good" as in it makes it better or "bad" and it makes it worse. Or it could be not doing anything at all.So simply just look up things online and do them and then figure it out yourself from there. McGill big 3, Agile 8, Limber 11, leg swings, side bends, ab work, hip mobility work etc etc.You also have to figure out if you need to stretch or strengthen something but if you don't know which you can simply do both and hope for the best.
>>75737853The first step is to get off the couch and be moving for most of your day. Being sedentary is the biggest killer of backs, the muscles get stiff and causes your pain.More likely than not your pain is not spine related, but muscle related. If you were put under general anesthesia, your back would bend every direction without issue. You need to build the muscles in your core to stabilise your back or it'll never stop hurting. Other common problem areas include weak glutes, tight hip flexors, tight piriformis, tight QLs/obliques. I once pulled a muscle in my lower left back from pushing my hinging volume too high, I could barely walk. I'm careful with that now but my back is stronger than ever despite it. You just need to get stronger.
Back extension. Can be done with any seating height stepping stol. Just do 10x3 or 15x3 every day.--- to V situps are also a option to supplement. Fix your lifestyle. There is a good chance its not joint or bone related.
>>75737853You're going to get a bunch of advice which likely won't help as you haven't identified a cause
>>75737853Bulgarian squats is all you need. Will also fix your uneven physique IF it is uneven in the first place.
>>75737853>Anyone fixed thiswhat, retardation? be more specific retard.
>>75737853Strengthen your lower back. You'll want to start light but you will need to start. Side bends like >>75737965 suggested are also good, both weighted and unweighted. Also do deadlifts, RDLs, back extensions, and cross bench pullovers. Don't immediately throw a ton of weight on but identify the minimum effective dose needed to elicit a stimulus and progress slowly from there.
>>75737853Jefferson curls.foam rolling back extensions.Bent over, wall lat extensions (my personal favorite).Also anything that is a hip stretch and hip stabilizer exercise.99% of lower back problems are caused because you lack hip mobility and hip strength. Which go hand in hand.If you don't have hip mobility you physically cannot go full rom to strengthen the hip.Off balanced hips allow hyper extension of the lower back.
