How do I save my lower back? I’m only 25 man fuck
Reverse hyper
>>77346077lol unc status
>>77346077kettlebells and clubs. Look up mark wildmanIf you don't want to use those then a sledgehammer will do
>>77346077I don't really know but it's something ive been looking into. I think it starts with posture. most people have "exercise posture" where the ribs are flared, and lower back is flexed (ass out). I think the ribs are not meant to be flared at all, and the lower back should be relaxed / lengthened. this will have effect of tilting the pelvis so your tailbone sort of tucks in/under you. see https://www.youtube.com/watch?v=AVknCv_XaM0aside from that, back extensions, reverse hypers, etc. are great for low back. kneesovertoes guy and lowbackability will tell you everything you need to know on this subject>>77346103i used to advocate for kbs, but most people do hard style which will fuck you up if done wrong.
Genetics. You shouldn't have back issues at 25.
>>77346144Genetics is copeOP's back is fucked because he did something to it or never exercised it well
>>77346077bend your knees whenever your hands need to go below you waist
>>77346077Don't lean back/slide down chairs. Do light weight dead lifts.
Swim everyday retard
>>77346179nohe has shit hip and spine mobilitydo jefferson curls, zercher deadlifts and rows from a deficit
>>77346077>only 25Unc be like
>>77346077this is something I've been dealing with aswell. for me i think it started with over doing weighted back extensions i think its called. and i think something that was contributing to that back pain with barbell squats. ive cut doing hack squats since ive had this thought and I've been feeling pretty good. But it is too son to say for myself becuase i just got back into the gym.
>>77346077If it's disc hernia, I feel sorry anon but there is nothing you can do to reverse it. Once you have little to no symptoms you should strengthen your lower back muscles and glutes. In many MRIs you can see how muscle tissue around discs is often atrophied in those with such issues. Sitting literally rots your spine and discs away. Good diet especially rich in DHA, Sulfur, D3, K2, Zinc, Magnesium will be helpful. Don't fell into collagen supplement meme it doesn't do shit, it's better to just eat something like bone broth. Some people often recommend jefferson curls/back extensions but I would be careful here, most of the time it's great exercise but only for healthy people who want prevention or don't have neurological symptoms anymore. Make sure to sleep before 11pm in proper environment so your body releases necessary hormones. Unfortunately modern life and office nigger jobs kill our spines. Make sure to find sport PT who knows their shit too. Research what aggravates your pain - is it forward bending or back extension bending. Make sure you know if it's piriformis syndrome or not. Your hips can also cause some lower back strain. QL muscles too (inb4 this retard comes here and starts posting bot posts). Stay safe anon, I believe you will be alright chum. And please don't fall into some faggy depression like I did in the past - oh I will be disabled, it's over my back is fucked forever etc.
>>77346077Get like 7k plus steps daily it stopped all the pain I had>>77346276Also thist. 27 year unc
this is why I don't deadlift
Hi.A chair without the railing is good enough to do a set of lower back extension in morning/evening. If you want it completely gone, you need to train them more.Unless its a posture thing. Then you also need to fix the posture muscles, which is a gigantic fucking hurdle because the charts are for starting very basic rehab. Pelvic tilt, ilacus/psoas.
I get this pain bad when I stand for a long time. Always in right side. Wat do
