lower back pain

[apesnani]

hello guys , my first post here,

i started working out like 5 weeks ago , am 19 and a college student , workout 3 dasys a week and workout mostly around the chest , shoulder , arms area.

2 days ago my lower back started paining.
I have had back pain before as i am tall and lanky 6ft 4 178 pounds.

What can i do to get rid of this back pain whats the best exercise.

Also being in college i only have 2-3 meals a day average to get 5 meals a day is almsot like impossible and some day u go with like 1 meal.

So in this situation would buying a MEal Replacement Powder like N-Large 2 by Prolabs be adviseable.

Again I am looking ot put mass like any thin guy , working out for 5 weeks , started with just the bar in bench press now 110 , and gians in all execrcise , but i see my body not even showing 1% improvement.

any advise

thanks
Asif

[gladiator8982]

About the back pain brother
You want to strengthen your lower abs, leg raises are really good for that.
Also, stretch out your hamstrings, that can relieve some tension on your lower back.

[Richie]

i agree with gladiator. train your abs and lower back 3 times a week. also being tall (i'm 6"1') i would recommend leg presses over heavy squats for the legs. still squat if you want but not heavy. you'll benefit more from higher reps (10 to 15 on squats) to work the glutes and for the stabaliser muscles. also do higher reps (8 to 10) for back as well but i wouldn't recommend to many rowing movements till you've sorted out your lower back problem.just do pulldowns for a while. (wide,close,reverse) there are many variations to give you a good workout while you are working around an injury.Richie

[Richie]

also regarding your diet i got quite good results in gaining size by sticking mainly to meat (chicken,red meat,eggs and lean mince meat which i make into burgers) and alternate between rice one day and pasta the next.throw in some oats with milk and honey for breakfast,a few protein shakes through the day(use a protein blend not pure whey except after your workout) and some veges at your last big meal and that should put some meat on your bones. it did to me and i was quite thin as well.good luck.Richie

[sean benay]

Where does your back hurt, lower probably? Do you arch your back doing bench press movements? Keep it flat. Do you currently perform any back or hamstring exercises? Balance your program, or else you will run into more problems. Trust me Ive learned from experience. Do you stretch? If not...start. If yes...do you bounce when you stretch? You should'nt. All in all, back pain is nothing to shrug off. Either respond, educate yourself about it, see a proffessional (Physio.) or all of the above. Remember, once your back is injured, it will never be the same: once again...I speak from experience.

[BUMPSY]

DUDE, DON'T MESS WITH THE BACK. TRY THE STRECHING & LOWER ABS FIRTS.
IF IT STILL BOTHERS YOU AFTER 2 TO 3 WEEKS GO TO A DOCTOR!

[Johnmortin3]

I will tell you how to overcome lower back pain

1.Doing daily exercise
2. You have to reduce your body Weight
3.Posture when standing
4.Posture when sitting
5.Lifting things
6. you have to avoid Long term driving

[Oasis15]

Lower back tightness is usually caused by 4 coherent problems. 1. weak abdominals 2. weak hamstrings 3. tight/shortened hipflexors ( people that have jobs where u sit all day are likely for this because of the shortened position). Last but not least 4. a thight lower back ( this is what acutally gets noticed the most)

To solve this postural problem also known as atp- anterior pelvic tilt you must stretch your hip flexors and your lower back while working your abs and hams. For strengthening abs i do not recommend crunches because while working your abs the main stressed muscle is the hipflexor. Imagine doing crunches/or try it and you will notice that only a partial part of the movement is done by your abs. WORK UR ABS NOT YOUR HIP FLEXORS
Do NOT stretch your hamstrings as this is the muscle group that needs to gain strenght.

What YOU need to do if you thing the above could describe your situation.
- Work abs not hip flexors: Do any exercise where you legs remain in a steady position- Do not do lying leg raises for example .

-stretch your lower back as this will take away the pain ....... try not to stretch your hams while stretching lwb

-stretch your hipflexors

-work your hams : glute ham raises are great

The more effort you put in the faster you will see/ feel results


Ps: It's ALL about understanding how your body works.

[Johnmortin3]

Lower Back Pain Causes:

Changing the activities that cause pain
Try to avoid bending, lifting, or reaching. These movements put extra stress on your back.
In bed, try lying on your side with a pillow between your knees. Or lie on your back on the floor with a pillow under your knees.

hello guys , my first post here,

i started working out like 5 weeks ago , am 19 and a college student , workout 3 dasys a week and workout mostly around the chest , shoulder , arms area.

2 days ago my lower back started paining.
I have had back pain before as i am tall and lanky 6ft 4 178 pounds.

What can i do to get rid of this back pain whats the best exercise.

Also being in college i only have 2-3 meals a day average to get 5 meals a day is almsot like impossible and some day u go with like 1 meal.

So in this situation would buying a MEal Replacement Powder like N-Large 2 by Prolabs be adviseable.

Again I am looking ot put mass like any thin guy , working out for 5 weeks , started with just the bar in bench press now 110 , and gians in all execrcise , but i see my body not even showing 1% improvement.

any advise

thanks
Asif