Lower back rip

[Oberstradl]

Ive been consistent for a couple of months, going 4 times a week. All of a sudden I got pain in my lower back. My lower back has always been weak, so I did no exercises which made me arch my back like deadlift or bent over exercises. I arranged my workout in such a way it didnt have negative effect on my lower back. I could squat heavy and have no issues.

This went on but since a couple of weeks im experiencing this pain, whenever I do any arching, like even brushing my teeth in front of the sink hurts my back. It started right in the middle as a constant pain, and now it sometimes moves to the left/right. When im sitting straight with something to support it doesnt hurt. Ive tried some exercises shown on articles, like relaxation or relieve exercises, but they hurt as well.
And a weird thing is, when im in the gym, the pain dissappears(doing chest, back, arm and shoulder exercises), I feel free and can move all weights, but when i cycle home (~20minutes) it starts again. When I wake up and try to do some stretch exercises, worse.

Tommorrow I have an appointment with a physician assistant. and thought maybe there are more people who experienced the same problem and how they got rid of it. Like I know lower-backpain has a lot of causes so you couldnt really give the explanation but maybe put me in a direction would be nice.

Btw my age is not 53, im 24. Which also means my back should be healthy

[air2fakie]

Ive been consistent for a couple of months, going 4 times a week. All of a sudden I got pain in my lower back. My lower back has always been weak, so I did no exercises which made me arch my back like deadlift or bent over exercises. I arranged my workout in such a way it didnt have negative effect on my lower back. I could squat heavy and have no issues.

Starting to lift consistently, but purposely avoiding any exercises that work your lower back because it's always been weak, is probably having an effect opposite from what you intended.

[Oberstradl]

Starting to lift consistently, but purposely avoiding any exercises that work your lower back because it's always been weak, is probably having an effect opposite from what you intended.

I think I understand what you mean. The rest of the body gets stronger but the lower back stays weak / gets weaker. Its a thing I should have worked on thats my mistake. Do you have any recommendations?

[air2fakie]

I think I understand what you mean. The rest of the body gets stronger but the lower back stays weak / gets weaker. Its a thing I should have worked on thats my mistake. Do you have any recommendations?

Any proper novice program will usually build up your overall strength & development, including lower back, over time. Some examples are in the stickies in the Workout forum but there are plenty of others out there too.

Right now your lower back weakness is probably being exposed even as you do non-targeted exercises & even when you pick up and put down weights.

[Oberstradl]

Any proper novice program will usually build up your overall strength & development, including lower back, over time. Some examples are in the stickies in the Workout forum but there are plenty of others out there too.

Right now your lower back weakness is probably being exposed even as you do non-targeted exercises & even when you pick up and put down weights.

I would love to get back to training and getting my lower back more involved in exercises but the sad thing is my lower back pain doesnt go away. Another thing, the lower back gets hurt for the most when im cycling from and to the gym.

[air2fakie]

I would love to get back to training and getting my lower back more involved in exercises but the sad thing is my lower back pain doesnt go away. Another thing, the lower back gets hurt for the most when im cycling from and to the gym.

Cycling may be when it hurts the most, but it's not when it gets hurt the most. See a specialist if you think you have an issue that's beyond a weak, untrained lower back that cannot be resolved by gradually strengthening & treating it.

[volhooker]

OP...try this for helping your lower back.

Set the bar height on the Smith Machine at the spot where you can comfortably rest your hips against the bar and bend over the bar.

Place a 45 plate on the floor where your feet can wedge against it for slip protection.

Bend over and grab two light dumbbells (say 35 lbs).

Slowly raise your torso (using only your lower back muscles) keeping the dumbbells pointing out and away from your torso.

DO NOT go completely vertical...you want to keep your torso slightly bent at the "top" of the movement so that the tension on your lower back never ends.

Slowly lower your torso back down only using the lower back muscles.

Do as many reps as you can with good form. Rest and repeat for 3 sets at least.

Doing this every week and then dropping to every other week has really helped strengthen my lower back muscles so that I do not have lower pain nearly as much.

Of course, this will only work if you are having muscle issues instead of disc issues.

[weiss1967]

...I arranged my workout in such a way it didnt have negative effect on my lower back. I could squat heavy and have no issues...

And a weird thing is, when im in the gym, the pain dissappears...

Btw my age is not 53, im 24. Which also means my back should be healthy

sounds like your lower back issue is from either sleeping posture, or perhaps some repetitive strain at work. I would look into sleeping arrangements first, as this is the most common source of back problems. Also, make sure you drink enough water. Discs are water-filled cushions, they lose thickness with dehydration.

[Oberstradl]

Thanks for the replies. Ive been to a physiotherapist. He located the source of pain, which is right to the spine in the lower back. Its a spot he massaged and made my lower back which was stiff more flexible.
Now, the day after it feels bruised, so constant pain when it touches something.

He advised me 2 exercises to open up :
Knee to the chest and 2 knees to the chest (after research i see this exercise is not recommended? (for example by jeremy ethier(worst stretches for lower back pain)
And push my knee up over the other one to the side (dont know the name) this gives an enormous stretch to my hamstrings i cant go far

Are these actually good exercises which will get me somewhere? Thanks for helping.

[GeneralSerpant]

These are fine preliminary movement patterns to practice rather regularly while you continue with sessions that expand the regimen. Surely they have more for you to do beyond two elementary stretches, I'm hoping.

[Oberstradl]

These are fine preliminary movement patterns to practice rather regularly while you continue with sessions that expand the regimen. Surely they have more for you to do beyond two elementary stretches, I'm hoping.

I watched this video on youtube(cant put in the link sadly): Worst Stretches For Low Back Pain & Best Alternatives by Dr. Stuart McGill
The first thing these guys tell me is not to do the 2 exercises the therapist told me to do lol

[GeneralSerpant]

I watched this video on youtube(cant put in the link sadly): Worst Stretches For Low Back Pain & Best Alternatives by Dr. Stuart McGill
The first thing these guys tell me is not to do the 2 exercises the therapist told me to do lol

The exercises your pt has you doing approaches spinal loosening by means of lateral movements involving limbs and hip rotators. The exercises the videos suggest utilizing more upper body engagement of which participates in the same core strength muscle system. It's not a bad suggestion really, but a bit sophomoric for speculation purposes.

These suggestions are fine for prioritizations if your prescription is concisely outlined in an 11 minute video and you're tasked with curing back pain with 4 limited engagement moves. There is more beyond the video, just like the video is a shade beyond the stretches your instructor has you doing atm. I would think your instructor has more for you to do in later sessions.

[mattmfedora]

Ive been consistent for a couple of months, going 4 times a week. All of a sudden I got pain in my lower back. My lower back has always been weak, so I did no exercises which made me arch my back like deadlift or bent over exercises. I arranged my workout in such a way it didnt have negative effect on my lower back. I could squat heavy and have no issues.

This went on but since a couple of weeks im experiencing this pain, whenever I do any arching, like even brushing my teeth in front of the sink hurts my back. It started right in the middle as a constant pain, and now it sometimes moves to the left/right. When im sitting straight with something to support it doesnt hurt. Ive tried some exercises shown on articles, like relaxation or relieve exercises, but they hurt as well.
And a weird thing is, when im in the gym, the pain dissappears(doing chest, back, arm and shoulder exercises), I feel free and can move all weights, but when i cycle home (~20minutes) it starts again. When I wake up and try to do some stretch exercises, worse.

Tommorrow I have an appointment with a physician assistant. and thought maybe there are more people who experienced the same problem and how they got rid of it. Like I know lower-backpain has a lot of causes so you couldnt really give the explanation but maybe put me in a direction would be nice.

Btw my age is not 53, im 24. Which also means my back should be healthy

Happens to me from time to time, but I have moved away from the deadlift and focused more on RDLs instead.

[funlife42]

I’ve suffered with back pain for the past 7 years (since I was 14). The only things that have helped me were doing the McGill big 3 and light rdls. Everything else is kinda a waste of time. That is if your pain is actually due to a problem with your back (ex. Disc herniation), there might be a weak link in your mobility pushing you into painful positions.

For the next week or two I’d say just don’t do any weight lifting, just walk as much as you can without pain. When doing things throughout the day avoid movements that will trigger your pain. When the intense pain starts to subside then incorporate the McGill big 3. The side planks really work, make sure you’re using your QL/lower back muscles while doing so (use your free hand and feel the ql on the side you’re working, it should be active while the other side should be relaxed). After like 2 weeks (at the least) incorporate light rdls (as in very light, like maybe 10% of what you think you can do. I started with body weight rdls)

I know this sounds really stupid and like a program for 55 year olds but it actually works. I’d say try it, take it from me I would do ANYTHING (literally anything—it’s the only thought that goes through my mind all day) to prevent this from worsening, it’ll take your life away from you. Better to act like a 55 year old for a week or two then start returning to living normally than worsen it to the point it doesn’t go away.

Best of luck, let me know how you feel in the next week or two if you decide to take this advice.

[funlife42]

I watched this video on youtube(cant put in the link sadly): Worst Stretches For Low Back Pain & Best Alternatives by Dr. Stuart McGill
The first thing these guys tell me is not to do the 2 exercises the therapist told me to do lol

A lot of therapists don’t know how to treat back pain. In fact most don’t. There’s a definite chance your pt makes your condition worse. McGill is probably the leading biomechanics researcher in the world (his credentials are actually absurd). He’s rehabbed professional athletes and power lifters. If there’s anyone you should listen to it’s him. In this world it’s not hard to get a job in any field (even medicine—many doctors are absolutely horrible but most of the population knows nothing about anatomy/biology so will always take their word when in fact I’d say a good amount of the time their opinions are wrong).

[Guyfawkes1010]

Well I mean have you tried stop working out for a bit to see if the pain goes away?

If not try that.

Are you overweight? That will do it too. It's a huge factor for back problems.

[TheShadowMan]

Some supermans might help to stretch out the low back if it's a trouble area, from personal experience I can say they helped me a bit in that area. Just don't overextend the motion though, be sensible and use the range of motion you can comfortably handle.

[Oberstradl]

I have to say that my backpain feels worse.. Dont know if its caused by the 2 exercises he gave me but now I dont know if I should continue doing them. This wednesday I haven't been exercising for 2 weeks. Yesterday I took a walk, and it didnt feel good at all. The next appointment is wednesday also. Im not in any way overweight btw.

[air2fakie]

I have to say that my backpain feels worse.. Dont know if its caused by the 2 exercises he gave me but now I dont know if I should continue doing them. This wednesday I haven't been exercising for 2 weeks. Yesterday I took a walk, and it didnt feel good at all. The next appointment is wednesday also.

You may be doing this already, but have you been doing ice/heat therapy around your exercise schedule and/or daily routine?

[ARTVB]

I hope youre not just going thru the motions with the medical pros youre meeting. Make sure to explain every relevant detail so theres no misdiagnosis(bad posture, RSI, DOMS, pinched nerves, imbalance)
>when im in the gym, the pain dissappears(doing chest, back, arm and shoulder exercises), I feel free and can move all weights
Does this mean you can no longer squat heavy or is your back still fine during squat? Are these upper body exercises sitting/chest supported or standing?
>I wake up and try to do some stretch exercises, worse
Spec?
>lower back has always been weak, so I did no exercises which made me arch my back like deadlift or bent over exercises
I saw that you did some stretching and relief exercises but have you tried exercises that target lower back and making extra sure to recover from it? I dont mean back/posterior compounds or exercises where you brace / stabilize with your lower back, I mean something like lower back extension or jefferson curl

[Oberstradl]

Hello,
Ive been to another physiotherapist because the first one really sucked with helping.
This one is at least asking into my background, daily routine etc. He also asked if I feel good about myself etc. He did a chiropractic move which cracked my whole back open. At the moment it felt good but the pain returned soon after.

He explained to me there are triggerpoints in my lower back in which the muscles are knit together, which comes from bad posture/stress.

He suggested doing dry needling in combination with exercises. What do you guys think about that? Is it worh it