Seriously how do I do any of this without suffering for days?>squat>lower back pain>deadlift>lower back pain>any abs exercise>lower back painIs it because I'm an over 30 dude?I rly don't feel like my form is wrong
>>76844885Same thing fellow oldhead I think it's from disfunction from sitting all the time, goes away for the most part when I stretch my hip flexors
>>76844895I also think it's something along these lines. Sitting for decades makes your glutes forget to fire. Supposedly they should be lightly activated when you are standing (mine aren't)
>>76844895Truth
>>76844885>Squat>lower back pain>deadlift>lower back painThis is basically you leaning too far forward on both of these straining your back.
>>76844885did you ever train your TVA in your entire life?
>>76844885Your form is probably ass. Lower the weight and film yourself.
>>76844885front squats fixed my lower back
>>76844885Start stretching your hip flexors and hamstrings, every day. Work on strengthening your core in all three planes (front/back, side-to-side, rotational).
You should not feel pain after exercising. You should feel SORE. There is a difference. Pain goes down to the very nerve, and if you've felt true pain, you recognize it.Being sore is like a lack of energy in those muscles. You wanna know what sore feels like? Do a wall sit for as long as you can. It's hard to injure yourself because the wall will keep your back straight. When you are done with the wall sit, try sitting down on a chair and lifting your leg. You'll find your legs shaking and unable to lift, but they won't hurt.If you are in pain after exercising, you are likely doing the exercise wrong, most likely lifting with/arching your back
>>768448851. Walk over 3 miles daily if you dont lift/run that day2. Sleep on firm mattress or floor.3. Toe touch stretch4. Hip flexor stretches5. Hip thrusts6. Planks7. Hollow body holds.extra: Watch knees-over-toes-guy back shit / read back mechanicIt's not age unless you fucked yourself.
>>76844885>Do injurious exercises>Get injured>Still keep doing
>>76844948>This is basically you leaning too far forward on both of these straining your back.This too, I used to low bar squat and it fucked me up, but high bar causes no discomfort. Also agree on the deadlift, it's a leg exercise people use their backs for.
>>76844885I can tell you for a fact that happens because your abs are not strong enough, specifically your lower abs, so you compensate with your spine. Try doing reps with less weight where you put all tension on your abdominals only, and work to always do that when doing squats.
>>76844885Dead glutes won't do all the work and let stress hit vulnerable areas. Make sure you're pinching a coin between your cheeks at all times.
What's the best stretch for tight hip flexors?
>>76844885It's called stretching and hydration newfag.Spinal and joint degradation is a progressive issue.The sooner you stop taking care of your body, the faster it progresses.Newsflash, it progresses for everyone, there isn't a single human without some form of degradation after 30.Like how 98% of people at 45 have some form of cervical neck dysfunction to some degree.This is how it works.The joints and spine only repair themselves via osmosis as only a handful joint points have a direct supply bloodline.These would be considered natural weak points of the human body because of this.
>>76845738Fuck I hate this
>>76845742Yep, I learned this the hard lesson myself at 34.i had a point in my neck think called TOS (thoracic outlet syndrome).It's a cervical, trap, scapula, chest, collarbone, deltoid, and arm issue. Literally all of them.I digress, I ignored it for a while because it was moderate pain and one day went to crippling pain.At 36 years old i am pretty objectively recovered. However about every 4 months or so I have to completely refocus on rehabilitation and get absurd neck popping from decompression.Winged scapula also never fully recovered.MRI shows light degradation. It has also quantifiably shown improvement, but it never goes back to 100%. Once the damage is done, it is permanent that there is damage.What is not permanent is the fact recovery is still possible even into extreme cases where you can regain some normality, some echo of a normal healthy life and it's enough to keep you going.So honestly I got no sympathy for anyone who talks about postural problems.Put the fucking hard work in and realize you will now and for the rest of your life have issues.However you can if you are lucky and with enough hard work get back to maybe even 99% capacity.I went from total dysfunction (zero use of thumb and gripper fingers) to somewhere around 85% capacity. I'm still in recovery myself though so I might even get to almost full capacity back in my arm.
>>76844885don't do any exercises that require bending downyou can exercise your core without bending down
>>76844885*fixes you*
>>76845211ThisPlus find a gym that has a reverse hyper
Everybody gave great advice already, but I would like to add that if you have any history of auto immune diseases in your family you should get checked by a rheumatologist. SI joint pain can be a red flag for arthritis and it is easily mistaken for normal lower back pain
>>76845755Thanks for the annectdote. I am currently in the process of diagnosing some kind of stenosis that has resulted in severe under development on one side. Good to have more info on the subject
>>76844885im 40 and have zero pain. i never squat or dead.
>>76845827I'm 41 and I squat 590 and deadlift 645 natty and I have no back pain
>>76844945Gotta do isolations for hams/glutes to keep them active
>>76845871I'm 42 and I squat 591 and deadlift 646 natty and I have no back pain
I’m 30 and my back is fine. You should examine form because you’re most likely doing it totally wrong. Then look into working on your mobility.
Sleep in a hammock instead of a bed.
>>76845871im not going to risk it.
>>76844885i imagine you can fix this with dead hangsdo 30 second dead hangs multiple times a day
I stopped squatting and deadlifting about 6 months ago due to lower back pain. I saw a physio and it helped because I don't get the pain anymore but if I start doing those exercises it twinges a bit and I'm scared I'll make it bad again
>>76844885Go to a sports/physical therapist. Everyone here is just shooting in the dark. I'll add myself to the list of old ass dudes with no lower back pain (44, and yes I do squat and DL heavy every week). It may be a case of just genetics but I doubt it.How active are you/have you been in your day to day life in the past few years? If not at all, then you could have all sorts of issues. Again, go seek professional help. One of the suggestions above may help, but you have no idea which one(s).
>>76845738lol
>>76844885hips m8. you need to work on your hip mobility.
>>76844885when was the last time you laid flat on your back on the floor?if the answer is "i dont know" you should start doing this twice a dayalso start doing yoga so you can touch your toes with perfectly straight legs EASILY with no pain.THEN you can start doing lifts that involve the spine.
>>76845774How does this even work?I can't bend that far down even when hip hinging correctly.
>>76847074>Yoga.https://www.youtube.com/watch?v=xJMRdusSY4Y
>>76846459I agree with this video but I'm not going to do personal research with my back and neck nigga.
>>76847228>I agree with this video but I'm not going to do personal research with my back and neck nigga.This is why we should bring back slavery.
>>76846459This is incidentally the same movement pattern gironda advocated for with seated rows.
>>76847310I already have cervical radiculopathy, I don't want to become fully disabled.
>>76845719Couch stretch. Also look into the book Becoming a Supple Leopard.
>>76845719Standing up and walking.
Fuck like a fat walrus. Missionary position, lie down flat on your woman. Move as little of your body as possible, just sort of lazily "twerk" your pelvis enough to pump your dick in and out of her pussy. Bellies together just your butt pushing your dick in and out. She will not enjoy it at all, but it does sort of help "reset" the sacrum. I have pretty much healed my back doing this. Wife hates it
>>76847177>>76845774tight hamstrings is a common contributor to lower back pain and this is the absolute worst thing for it. you are just going to make your back even tighter and cause more damage. do concentric exercises for your hamstrings instead and also work on your glutes and abs at the same time.
>>76844885Try this exercise to strengthen your multifidushttps://youtu.be/mKUFh_DvDRo?t=465or look into Pentosan polysufate
>>76845211The problem is my upper abs and sides though.
>>76844885I realized trying to correct my form on exercises that routinely tweak me is a giant waste of timenobody cares if you squat vs hack squat, rdl vs deadlift, etc. just pick shit that enables you to succeed and move on
>>76844885Anon with two herniated discs here. What works for me is just squatting for reps. I'm not against deadlifting, but it's unnecessary. I usually get enough core stimulation form squats and RDL to build some definition. I don't have huge abs, but it's good enough. Haven't had any bad back pain in over six months. Occasionally there is some discomfort, but I easily deal with those by getting more sleep and by resting longer between sets.
