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After 5-6 years of heavy lifting I stopped lifting earlier this year (core and Si joint injury).
I modified my posture and worked on core. I do pilates most days ( past 6 months) but no weights.
...

I would think that will depend on how bad your RC is.
Main thing for you with Rc work will be that that you should not do upper body work on the day after RC training.

My guess is abdominal hernia but get it checked by doc.

You can get herinas that do not pain. Family not having hernia doesnt rule you out.

Some ppl say that belts can cause hernia. Belts are...

How do u know its RC?

RC strenthening is always good. Dont use more than 2.5 kg for RC Work.

I wasnt very clear in my post. I Agree
1) torso should not move
2) Spine should be neutral


You can do the above even if you lean back ( app 20 deg) before you start the exercise.

I tried...

Rest is good to start. Based on my exp unless you strengthen and shoulder area it will happen as soon as you start lifting. Try this

a) Practice setting up shoulder
1) For Right shoulder,...

Thanks, I will try to get books from Pavel.

My issue is that I have always kept lumbar spine st8 and done crunches for abs.(isometric contaction you describe). Looks like to get strong abs I...

It used to be upright during seated row. Based on what i learned today, the correct way is to lean back , lenghten the spine ( before you start row) and remain in this position. I could feel the...

thats what I used to think . What i have been by a very good phsyio (who works with prof athletes) is that the ONLY way to to situp correctly is to round the back and lenghten it. ( think reverse...

I agree weak ab will put more stress on Hip Flexors (and they will become tight). How is that increase strees on spine.? ( sorry if i am issing something trivial)

The only reason I can think is...

It could be that when you use tennis ball for massage you arch your back. Get someone to look at your form as you use the ball.

On next steps: Core work. There is a good book by Stuart McGill.(...

Lifting weights is technical.

No offence...its more lilkey you not knowing how to lift well. See a good PT. Some things to try

1) hip flexor stretch
2) proper form ( back straight)
3)...

where abouts are you located? I have been seeing a very good physio ( in melb) and she seems to be very good with shoulder.

[QUOTE=Al1978;87632593. I also went to my doctor who said it could be anxiety but I don't believe that as I have no stress etc.
QUOTE]
Its not uncommon with anxiety issues that you generally dont...

you need to stretch.

1) Stand two feet away from wall
2) heel of hand level with arm-pit and elbow slightly bend
3) spead fingers as much as you can
4) Adjust so that elbow points to floor
6)...

Doctors are generally correct and dont recommend surgery but may be take 2nd opininon.

Surery or not , you will need to strengthen RC and Lower traps. Its not what you can and cant do. You...

These issues develop becuase of years of over use or root cause. 1 exercise wont cause it.
I can assure you - If anything tennis ball will help with sciatia. IF I were you I will
1) work on...

Anyone with knowledge of back structure will know that normal situps arent good for long term health of spine.

I have been trying to avoid them ( by doing McGill curls/crunches) but my lower abs...

I keep them 45deg. If you ever get a shoulder instablity ( clicking when lift up) you will find it is much easy on shoulder this way. For the same reason some ppl have elbows slightly fwd when...

It could be refereed pain from back.