Got a MRI for some mild back pain because I spend most of my day sitting down at the office, and they found out that I have a bunch of back problems.They're mostly remnants from playing rugby in the past, but sitting so much isn't doing me any favors.I've been working out for a while and I'm now doing a 6-day workout per week. It's been very helpful, but I've noticed that it neglects core, butt and psoas, so I need to accessorize. I also had a hip impingement that I got surgery for four years ago and now it's better, but I believe I've neglected caring for it too.What do you guys recommend? I mostly want a handful of exercises to add at the end of every workout to correct all this over time.
>>76936532If you can afford it & have room on a concrete floor, get a Westside Barbell Reverse Hyper & some 2" plates. That's all you need for lower back & psoas.Do not get a spinal fusion surgery, it's a 1 way ticket to wheelchair life.
>>76936538That thing looks fucking amazing, but sadly I don't think I can get it where I live and I don't think my gym has it either.And probably won't be needing surgery, not yet. The pain is mild and it gets improved with the right exercises, so I can still revert it.
>>76936554In that case try reverse planks or reverse table pose, possibly with your shoulders & maybe feet supported on flat benches.Add intensity with a hip strap holding plates, and do timed isometric holds.
>>76936561Sounds like a plan. I'd prefer something with weight but that may help me get back on track.Remembering what they have at the gym, they do have a roman chair and something that's apparently called a "glute ham developer", pic related. I had good results with the roman chair, so I'll add that to my week. Dunno about glutes or abs tho.
>>76936532I don't understand your image
