My lower back hurts on one side. When I do rows, deadlifts or heavy squats, for the next days it gets aggravated and I can hardly bend down, it really hurts to bend.It's not sciatica, the pain is localized.I know this board has many serious medical professionals and physiotherapy and kinesiology specialists posting on it, so I wanted to ask: what could the problem be? What should I do?
Happened to me once or twice. Rest your back. Take it easy on back next time you hit it.
Go to the doctor. Back pain is pretty serious. Hopefully they'll just give you a prescription of muscle relaxers, tell you to stop going to the gym for awhile, and you'll be back to 100% in a few days. Would be pretty stupid to try and work through the pain.
>>76909783>>76909779I was already doing jnothing for months on end, the pain kind of just returned as soon as I started lifting again.It's like it gets aggravated by the lifting.What is this? A spinal injury? Muscle shit? Nerve impingement?>just don't liftNot an option, unfortunately.
>>76909792Some injuries take longer than a few months to heal. Maybe if it was your wrist or something you could work around it better, but since it's your back take it seriously.
>>76909808So what am I supposed to do with it? Just lie down and make a concerned expression on my face? The fucker only starts hurting when I get active...What if it's not even structurally damaged and I can work through the pain without consequences?
I have this, on the right side, it's a muscle that is so sore that it is contracted asf. The main reason is bad posture while lifting, the back is not straight enough so the lower back take pressure. If it's hurt badly, stop the gym and> strechingI'm sure you don't stretch, and that's why it can't relax. For this muscle I have this stretch :> touch your feet with your hands, straight legs> slightly bend to the opposite side of the painful muscle (or two hands on the same foot if you prefer)This one hurt me more sometimes because I have a scoliosis since birth, check your specialised doctor to see if you don't have one because bones can press/pinch the muscle too and create pain
>>76909821You can try resting plus massage or myofacial massage. You can get an automatic back massager real cheap. I already said muscle relaxers, that's helped me in the past. Taking a break from doing rows, deadlifts, and squats for even a year won't kill you. You can use machines for those muscles.
>>76909831Ok this is what I'm gonna incorporate from now on. When do you do this stretch? Is it part of the workouts, or is it to be done on off days?
>>76909772Stretch the inside of your legs and your glutes
>>76909839I stretch three times a day : when I wake up, after work, before bed, 30 mins / eachI know it's long but if you like to lift weight, you have to take times to stretch, and not only this stretch but all your body, cause all muscles are connected, like a drapery so don't only focus on this stretch but incorpore stretch in your daily routine, as a coffee or eating, generally when back pain is here, you have to live with it (sorry), but you can live well with it if you take care of it.and nonetheless, if you pass a lot of time on computer, buy a gaming chair with a comfy pillow on your low back, it's a secret medic and it worth it
>>76909854Thanks man
>>76909772sounds like you have a bulging disc.start warming up with back extensions45 degree angle. work your way up to 30 body weight back extensionslow back ability on YouTube.stop squatting and deadlifting for a few weeks. rows are fine if you use proper form.
>>76909772>what could the problem be? easy: >rows, deadlifts or heavy squatsu are constantly overbearing and injuring psoas and it never rests cause u've got atp, external hip rotation, spine rolled into pretzel 24/7 - bad posture in generaldo this it will help immediately: https://www.youtube.com/shorts/usLk_7Deg9Yin the long term stop the idiocy of:>>76909772>rows, deadlifts or heavy squatsit's fuckning retarded, grow abs and LOWER glute max abs: >>76883212>>core>yeah, it's psoas, that is what bot means talking about "core">that is what us military meant when it talked situps are bad for back - bad for psoas>if u want abs do crunch with sofrt legs with pillow under lumbar spine - pad on lumbar spine adds fulcrum pointon spine beyond psoas origin>legs are soft which is proxy for relaxed psoaslower glute max? sit on one buttock and kickback with other leg using cable/rubber band sliding foot on the floor - sitting yer arse down stabilizes pelvis and spine which u are wiggling in traditional kickbacks using ... iliopsoas, instead of doing glutes and with newly discovered musculature and mobility and ability u train WALKING, yes walking with good posture with flexed slightly abs and extended thoracic
>>76909952>constantly overbearing and injuring psoasBruh
>>76910036this can be true. easy way to test is hip raising
>>76909772You already have your answer dipshit. Stop doing those excercises. Its either your body, form, or likely your body being worn from years of bad form. Youre not Mr. Olympia, youre not an underwear model. Just find new excercises to substitute, or a new workout that makes you feel better instead of worse. It's not fucking rocket science.
>>76909772>deadliftsFound your problem
>>76910045Dumb
>>76910044>this can be true. easy way to test is hip raising braced - braced hip raising bot>why? dunno yet bot :D dunno also what it is and how it is possible, didn't watch much of this dude but i haven't found one thing that he said wrong yet https://www.youtube.com/watch?v=WHGcx-y9LLEhttps://www.conorharris.com/the-psoas-solution>course he is fanning traffic to his subscriptions and what-not that does not explain why he didn't lie or misspoken nor was wrong in the vid i am linking - this is not supposed to be possible, everything is supposed to be useless, wrong, or outright harmful shit how is he not canceled ? >>76910045bot>>76909952>>rows, deadlifts or heavy squatsar fucking retarded, however psoas issues won't resolve themselves without fixing walking/standing posture - nope, you learned to walk with atp and folded spine and u won't magically unlearn this and on completely unrelated note - it really seems like some fucker back in the past stood ape and thought to himself >good enough how is good posture so hard to come by? like nobody roons like ingebritsen, there is nobody out there able to replicate that torso lean
>>76909772Yoga. Sorry if you think its gay, but it's the solution.Less gay than going to a (((doctor)))
>>76910183>retarded pajet gymnastics based on fairytales no bott:>>76910175>>76909952
>>76910194Well just do the stretches and don't call it that. Or whatever, enjoy getting mogged by a 45 year old milf. I hear those yoga chicks can do the grippy thing.
>>76910226>Well just do the stretches and don't call it that.i am vehemently opposed to tugging on tight muscle bot and u know it it's tight because it's injured, malformed or both - do not tug on injured muscle, it will only further injure the muscle i will explain on benchpress:bench ruins pecs and posture because elbows and shoulders are behind torso, insertion and attachment of pec do not see each other because there's rib-cage in the way, only the armpit part of muscle is sort of free to contract as barbell goes up pecs are raised from rib-cage curvature and since there is no ribcage in the way anymore muscle changes shape from curved around ribcage to straight, the slack that was accumulated on rib-cage curvature is releasedthat's the bench wall - u can easily lift weight from chest but it stops half-way cause u just lost all tension on the pecs, that jolt from released slack in pec is also reason for bench pec tearsmuscle worked like that gets injured (and malformed - sternal part is not worked), injured muscle shortens - omg u've got tight pecs that pull u into hook in thoracic spine no stretching won't do anything good to bench pecs, u need to grow big healthy pecs all the way to sternum and then they will relax, pecs are best grown with pulling motion with protracted shoulder - i am working on the best version of this movement but i have already made strides in right direction now coming back to this dude: >>76910175>dunno also what it is and how it is possible, didn't watch much of this dude but i haven't found one thing that he said wrong yet>https://www.youtube.com/watch?v=WHGcx-y9LLE [Embed]>https://www.conorharris.com/the-psoas-solutionthe gut feeling is - spook, he doesn't look the part at all, there is no indication that he has written the words he is recitinghttps://www.youtube.com/watch?v=A4HVYcB8a1Ahe's got massive atp and roid gut :D but, like with u bot imma watch and take what is useful :D >>76909952
>>76910175braced hip raising bot? what are you talking about anon. I am not a bot. hip raising is a good way to see how tight/flexible your psoas is.also I recommend back extensions. goat back health exercise
>>76910287>braced hip raising bot?yes brace and then raise knee up bot, ok imagine that u're raising your nonexistent knee up while braced as if u were to deadlift/squat, hold breath squeeze core and raise knee, hurts, doesn't go up? psoas is fucked >>76910283>>76910175>>76909952
Probably hip imbalance. Do single leg rdl
>>76910329but on right or left foot bot? >>76910305>yes brace and then raise knee up bot, ok imagine that u're raising your nonexistent knee up while braced as if u were to deadlift/squat, hold breath squeeze core and raise knee, hurts, doesn't go up? psoas is fucked>>>76910283 (You)>>>76910175 (You)>>>76909952 (You)
>>76910335Do both sides. Youll realize which one is worse because you'll have a harder time maintaining position. Both sides will have some sort of imbalance, either too weak or too tight. I have left hip weakness and notice the left side of my core finally engages when I do them
>>76910347>Do both sides. Youll realize which one is worse because you'll have a harder time maintaining position. Both sides will have some sort of imbalance, either too weak or too tight. I have left hip weakness and notice the left side of my core finally engages when I do themyeah that's cool how to DISENGAGE IT BOT :d ?because the issue at hand is: >>76909952>>what could the problem be?>easy:>>rows, deadlifts or heavy squats>u are constantly overbearing and injuring psoas and it never rests cause u've got atp, external hip rotation, spine rolled into pretzel 24/7 - bad posture in generalok bot, comprende?
>>76910329OP hereThis is an interesting idea
>>76910353How to disengage my core? Just stop bracing lol. If im worried about psoas I do hip flexor stretch to let my hip flexor take the load instead is psoas
>>7690977290% chances it's a bulging disc and the pain is either an irritated nerve or a protective muscle spasmeither way you're probably done for (I'm not exaggerating) and you'll eventually figure bb rows / dls / squats are not worth it - though unless you want to be a powerlifter, these exercises are kinda badgod speed to you
>>76910390Even if that's the case, is lifting by doing everything else ok?
>>76910373>If im worried about psoas I do hip flexor stretch to let my hip flexor take the load instead is psoasi see u don't really wanna talk about it bot, u just want to blabber bullshit >>76910283>i am vehemently opposed to tugging on tight muscle ..... psoas is da hip flexor bot >>76910390>90% chances it's a bulging disc100% chance it's psoas bot, 300% :D it is without doubt injured, abused, malformed and therefore tight psoas
>>76910390People heal from herniated disc's why wouldn't they be able to fix a bulging disc?
>>76910416it's not bulging discs bot - it's>>76910414>100% chance it's psoas bot, 300% :D it is without doubt injured, abused, malformed and therefore tight psoasand even if it is bulging disc - ill psoas was the cause
>>76910413as long as you don't aggravate the area, yeah, it's practically a non-issue if you just want to be muscularsome strengthening (back extensions, core work) would also help a lot>>76910416it's possible to get it under control but it's easy to reaggravate this kind of injury and you'd have to be a retarded to risk your back integrity over some dumbass meme liftsI know caving in is hard, lifting is too much of a lifestyle, but the truth is not many people are perfectly built for spine loading barbell movements
Bulged disc.>t herniated L4/L5 because I ignored the early stages
>>76910390>either way you're probably done for (I'm not exaggerating)You wish, faggot jew.
>>76910452>but the truth is not many people are perfectly built for spine loading barbell movementsit's the other way around bot - barbell does not fit human anatomy at all, that's why every powersharter looks goofy and every oly weightlifter is at some point injured, usually elbow or shoulderi remember chinkol lü xiaojun injuring back at the very end of competition (worlds or some lolympics) , he lied down flat on belly doing nothing - no warmups, no moveabouts, nothing, then went for WR and made ithttps://youtu.be/Qbtvif8fDO8?t=300what happened there? bulging disk? no, he got a niggle in psoas - he was just fine, competed later oni don't believe in this part bot: >When you breathe deeply, the diaphragm contracts, allowing for full lung expansion and creating pressure in the abdominal cavity. This pressure supports the spine during heavy lifts.https://duckduckgo.com/?q=what+is+the+role+of+bracing+in+deadlifts+diaphragm+and+psoas&ia=webit does not pass smell test, what pressure? how much pressure is human able to generate ? what is the surface of the spine, how big intra-abdominal pressure would need to be to make a difference at all ?>intra-abdominal pressure (IAP) during lifting can vary widely, but it typically ranges from 10 to 20 mmHg, which is approximately 0.2 to 0.4 psi. This pressure helps stabilize the spine and support the body during physical activities.https://duckduckgo.com/?q=how+much+is+the+intraabdominal+pressure+during+lifting+in+psi+&ia=web> 40-60 mmHg (0.8-1.2 psi) for heavy liftingno it fucking doesn't it's NOTHING, intra-abdominal pressure CAN'T PUSH THE SPINE for fucks sake values are ridiculously small, spine is round to boot and only fraction of that pressure will push backwards - ridiculous>>76910305>yes brace and then raise knee up bot, ok imagine that u're raising your nonexistent knee up while braced as if u were to deadlift/squat, hold breath squeeze core and raise knee, hurts, doesn't go up? psoas is fucked
>>76912752>>yes brace and then raise knee up as if u were to deadlift/squat, hold breath squeeze core and raise knee, hurts, doesn't go up? psoas is fucked https://www.youtube.com/watch?v=7ciRIozP-U8u can't raise knee as well while braced cause psoas gets squeezed by diaphragm i think diaphragm will pull on spine and so will psoas, the pressure can only be transferred through muscle cause muscle has got the surface area to receive enough force from that minuscule pressure to make any difference - pressure itself is not pushing on spine
>>76909772Tilted ilium lil bro possibly a stuck low rib. Lay on some softball or something until you find a tender spot and leave it for 3-5 minutes. For your oblique lay on your side with a few pillows under your hip affected side up 5 minutes, keep your head inline with your spine and feet. Following this lay on your back and your each knee (one at a time) to just outside your shoulders for 3-5 minutes each
>>76909772See >>76914927 you might have a disc issue. Partial herniation or on the way to a slipped disc territory. Recommend taking it easy and checking your form on your lifts.
