some anon on /v/ posted this>Any specific exercises at home with no pull-up bar to help strengthen and correct my fucked up back (lower back especially) from sitting too much? Most exercises I see make my legs painful before I feel anything in my back, and it's really fucking hard to know if you're doing something correctly when no one ever taught you how to fucking exercise, so you don't recognize if you're feeling the right kind of tension or not, or if your posture is not dogshit. I'm not looking for strength much, more for flexibility.you guys have any tips for him or other people with a similar issuse? the thread got deleted so maybe he will come here. while i dont have a specific exercise my advice would have been to simply start walking more on a treamill or anywhere because that should start to balance things out naturally over time.
>>77246452most lower back pain is caused by:bad posture while sittingTight papasTight hamstringsTight hipsTight glutesStretch all of those out like mad for 3 weeks.
>>77248139psoas* , not papas.
Jefferson curls might be just what you need. Make sure to lock your knees out during the whole movement and to deliberately round at each vertebra. Start very light, like literally with 5lbs, if you have never directly worked your low back before, and go as deep as you can without forcing it super hard - the range of motion will increase with time. You will go through a cycle where you start light with small ROM, gradually move to heavier weight, then find that your ROM with the lighter weight has increased, then repeat from the start, but this will take a little while. You will also get insane hamstring DOMS as it works both the lower back muscles and the hamstrings (in a different way than RDLs).
>>77248150forgot pic
>>77246452>you guys have any tips for him or other people with a similar issuse?stand up
>>77246452I used to have chronic QL spasms which fucked up most things in life but lifting in particular. Did loads of rehab focused around glute and core strength but they didn't help. Got a standing desk and walking pad for my day job so I barely sit during the day anymore - haven't had a spasm since December and I can finally deadlift again. Sitting is the enemy
>>77246452Man I wish bacta was real
