Anyone with or who has had chronic lower back problems please read...

[Mr. Black]

In the last 5 years I have been ran over twice as a pedastrian and since then my back is pretty much fucked. I've delayed my current cycle hoping that chiropractor treatment would help over the last 6 months, but nothing seems to do any good. Deadlifts are out of the question, and squats I have to be carefull and concentrate on high reps instead of weight. I'm hoping to put some good muscle on my back which hopefully might help. Anyone know some good streches/exercise combo that might be of benefit to lower back pain? Any input would be appreciated.

 

[rjl296]

REVERSE HYPERS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[The Wenis]

used to have the same problem. now i'm maxing a little over 400 on both deads and squats. two yoga moves helped.
lay face down on the floor. leaving your hips on the floor, arch your back so that your shoulders are as close to 90 degrees from the floor as possible. from there move to all fours (like your girl gets doing it doggie) and round up your back as much as you can. hold each position for about 30 seconds. repeat. i do it for about 15 minutes each morning and it has helped a lot.

 

[SwolK]

Bro, no offense to chiropracters, but i went to one for 3 months with no inprovement. Then i went to a physical theripst one time and he figured out what was wrong. my SI joint (next to pelvis) was out of joint. fixed it right away. so my one experiance with chiropracters is that they do not do anything. go see an orthopedic doctor or PT IMO.
good luck and do lots of streaching

 

[Mr. Black]

Thanks for the replys

 

[sooners2003]

I sympathize with your problem. I ruptured three discs and had surgery 4 years ago. Stretching like previously mentioned has definitely helped. I would also make sure to stretch your hamstrings really well both before and after workouts.

 

[Mr. Black]

I've had some x-rays done and there is actually a curve of my spine towards the bottom. I've been going to a massage therapist as well as a chiro once a week hoping for something to change. It feels as if there as always "crunches" waiting to be popped in my lower back, so when its get bad I find myself leaning over chairs, railings, couches...anything to temporarily releave the pain/crunch feeling, which usually makes it worse anyways. I will give the streching routine a serious go.

 

[musketeer]

I hurt my back doing shitty arched bench presses.
(5 months down the drain!)

Best thing for me was doing cardio and using yoga & pilates type stretches when I was warm. Things like the plough and the pretzel stretch really helped. I really wich you the best of luck, because being injured was the worst time for me.

 

[milo hobgoblin]

...............

The BEST thing you can do for your lower back.. is train the fuck out of your abs.. and stretch.... stretch... stretch....!!

 

[Nighthawkk]

I hear Tai-Chi and/or accupuncture works wonders as far as alternative medicines go. Might want to look into it.

 

[HAYEZ]

my back hurts every day.......it has since last fall....i took time off in december and it didnt change....tried exercises didnt work....i started working my back out again with very little weight and i been moving it up 5lbs a week to ease myself back in...

 

[onebigab]

Sometimes Accupuncture can do more than a Chiropractor. At this point, give it a shot.

 

[WildGuy09]

Try this, lie on your back bring your right knee to your chest, then have someone press it down over the left side of your body till it hits the floor (very slowly, and keep your shoulders flat on the ground), then vice versa for the other side. Really Really good stretch for the lower back.

 

[Mr. Black]

I have tried accupuncture and although it seemed to help relieve the pain/discomfort, it was only temporary and did not cure the root of the problem...

 

[GenSci26]

Re: ...............

The BEST thing you can do for your lower back.. is train the fuck out of your abs.. and stretch.... stretch... stretch....!!

I've had two protruding discs before and I must say I agree 100%. (still no heavy squat or deads...) Here is a few inflexibilities (that can cause back pain) you may want to look at. http://www.exrx.net/ExInfo/Inflexibilities.html
And of course, abdominals, especially lower abs, as wellas erector spinae weaknesses can also cause pain. Personally I always contract my abs hard (puah them against the weightbelt) during any type of resistance work and everytime my lower back is solicited, it makes a big difference.
Good luck, a chiro did help as well in my case.