Besides physical therapy. Are there any other body part workout routines I can do? Please help. I miss working out!!
>>76748966I have a full PNF/McKenzie stretching routine that can help relieve this problem by like 95%, but I'd have to record video for you.
>>76749039Anything would be greatly appreciated
>>76748966You have to wait for inflammation to dissapear and learn postural hygiene.Once you done with that, proper bracing and RDLs will heal you over time. Also standing in rest position helps (hands behind back, chest puffed without overextending lower back).
>>76748966I have an L4/L5 hernia, this stretching routine pretty much fixes all problems for me.https://www.youtube.com/watch?v=4BOTvaRaDjINeed to do it daily which is annoying as fuck but except for that I do everything (workouts, sports) just fine.I stopped doing squats and deadlifts, still do RDL and OHP and back is fine with that.
>>76748966>>76749119also hyperextensions are god tier
>>76748966another deadlift/squat troon bites the dust
>>76748966I have the exact same problem. I adopted the following exercises and it has helped my life tremendously >KB swings>KB snatches>RDL>Toes to Bar>Leg raises>Weighted back extensions>Various kinds of rows>Windshield wipers>Zercher squat instead of back squatPlus stretching.
Any exercise that focuses on the muscles surrounding your spine.You want to maximize the bloodflow into the area but without going to failure.
>>76749119Fantastic video. It's absolutely true.
>>76749039>stretchingdefinition of low volume
>>76748966just get strong enough at back extensions that it's no longer an issue then do a linear progression strength program and get your body built up properlyadd in some very low weight jefferson curlsif you've just had a relapse and can barely move there's a ton of things you can holdbasically whatever gave it to you can cure you as well, the dose makes the medicine, go light and build slow>>76749049disagree, I tried that shit for years and one wrong move and you're toast kid, your postural hygiene is just an accident waiting to happen, get strong at back extension and jefferson curls then you can pick shit up while twisting and rounding your back no problemCheck out MovementGems on youtube as well as Low Back Ability
>>76749119just tried this routine, deifnitely got a great lowback pumpthanks for the sharing, bookmarked it
>>76750789Fixed all my issuess doing proper bracing, conventional deadlifts, squats, etc. Back extensions work the same muscles than the deadlifts, you can't do jefferson curls until you fix your inflammation.Once you are stable enough to do strenght movements without pain, you can then flex your spine underload very slowly, and still you use your glutes to get up, not your fucking spine. Same with extensions, you use glutes.
>>76748966fluff
>>76748966Probably hip flexor and lower abs/core/quads. If its not set everything is just gonna make it worse. Id say stretch the tight shit first and strengthen everything to push it in than pull it back. The longer its fucked up the more everything adapts to work with how it already is. Id try some decompressing shit and chiropractic work asap and get on deep tendon/muscle work before you develop a pinched nerve and cell death looking like samuel l jackson in django unchained.
>>76750871>reverse hypers maybe the opposite aka humping with lower abs unilaterally in >hold knees and push out>good girl machine bring knees up>low barbell brace with hands, raise legs and wiggle left and rightJust some shit i thought up to get the front part stronger from every angle. Nothing ego all mmc and controlled.
>>76750992>first point On leg raises and shit but bring your hips up more or even ahpuldwr pushup planks like trying to push your hips in or laying leg raise(could sheer the discs if heavy). This shits no joke op probably needs a deep massage lower back before doing anything or it just gets worse, its hard to mmc each spinal disc let alone locate exactly which one and how to even it out.
Following.
>>76748966Depends, I've had one for 3 1/2 years. The worst thing you can do is nothing, believe me.I took a break from any leg and lower back training for 7 months last year, since then, I've had my back go out in my sleep out of the blue three times in 10 months. This is not something I've experienced before.
>>76750997ahpuldwr pushup planks???
