Back pain gone!

[jbw749]

Age 43, desk job, stress level high, golf twice a week, practice twice a week. Lower back pain and hamstring tightness was 7 on scale of 1 to 10. Getting up in the morning horrible, tight, stiff, limp around.

The fix: All body weight stuff.

Everything in my lower body was too weak.

Glute bridges every day! I prefer 1 legged 3 sets of 15.

Followed by squats, no weight needed, 2 sets of 30.

Lunges every other day! 2 sets of 25. I couldn't do them without holding onto a table until after 4 weeks. Now I can do them with no support. This will be a good indication of how bad of shape your in.

Deadlifts! No weight really needed the goal is to get form and balance not to get the muscles very sore. 2 sets of 20.

Hyper back extensions! Use a soft chair, foot rest or medicine ball to lay on an put your feet against wall for leverage. 3 sets of 10, hold for 5 seconds between reps.

Abs! Every day don't care whatever you want to do. I at least get 70 reps a day or feel guilty.

That's it 20 minutes every morning in my living room. I'm not sure I've ever felt this good. I'm only 6-7 weeks in and its totally changed my posture and how I walk. My glutes and quads feel activated with every step. Back pain is 100% gone and feel great.

I do mix in some upper body stuff too btw.

 

 

[jbw749]

And for those who say squats, lunges give knee pain.

Do not let the knee go forward, try to keep them from going past your shoelaces, or feel like your shin stays perpendicular to the ground, this forces you to hinge at the hips. You'll feel like your going to fall backwards at first. That's a great indication of how inactive your glutes are.

These exercises are actually very good for your knees.

[Shipwreck]

Have you seen any weight loss doing these exercises?

[DLev45]

Just stretching hamstrings multiple times a day gave me a huge amount of relief. People woefully underestimate the impact tight hamstrings have on low back pain because they aren’t that intuitively related to the layman.

[musclefront]

Had insane lower back pain for a few years and finally went to the doctor. He said my hips were super tight it wasn’t my back. So have me 3 hip stretches to do and pain was gone in three weeks. Kicked myself for not going sooner. Pain comes back every once in a while but way less severe and is gone in a day

[nevets88]

> @musclefront said:

> Had insane lower back pain for a few years and finally went to the doctor. He said my hips were super tight it wasn’t my back. So have me 3 hip stretches to do and pain was gone in three weeks. Kicked myself for not going sooner. Pain comes back every once in a while but way less severe and is gone in a day

 

Nice! What were the stretches?

[musclefront]

Lay on your back put a towel around your foot and stretch hamstrings. Then still with towel stretch leg over to the left and right while keeping shoulders on ground. Then sit on a chair cross one leg (foot on opposite knee) and try to touch toes. I couldn’t move maybe 2 inches now can touch toes. Then do a pigeon move in yoga , hard to explain but google it :)

[jbw749]

> @Shipwreck said:

> Have you seen any weight loss doing these exercises?

 

Less belly fat, but my legs have bulked up, so no weight loss. Much better posture and easier to walk.

[jbw749]

> @DLev45 said:

> Just stretching hamstrings multiple times a day gave me a huge amount of relief. People woefully underestimate the impact tight hamstrings have on low back pain because they aren’t that intuitively related to the layman.

 

I did the yoga stretches before I started the workout routine and it helped but, it only temporarily relived the pain. And stretching muscles that are always in pain can actually make them worse or damage them.

 

The chain would be:

Weak inactive muscles cause tight muscles (especially when doing athletic activities) which causes back and hip pain. Strong muscles aren't sore and are more flexible.

 

The spine needs the supporting muscles around the area to support it.

 

 

[QuigleyDU]

[VanSwagger83]

> @jbw749 said:

> Age 43, desk job, stress level high, golf twice a week, practice twice a week. Lower back pain and hamstring tightness was 7 on scale of 1 to 10. Getting up in the morning horrible, tight, stiff, limp around.

> The fix: All body weight stuff.

> Everything in my lower body was too weak.

> Glute bridges every day! I prefer 1 legged 3 sets of 15.

> Followed by squats, no weight needed, 2 sets of 30.

> Lunges every other day! 2 sets of 25. I couldn't do them without holding onto a table until after 4 weeks. Now I can do them with no support. This will be a good indication of how bad of shape your in.

> Deadlifts! No weight really needed the goal is to get form and balance not to get the muscles very sore. 2 sets of 20.

> Hyper back extensions! Use a soft chair, foot rest or medicine ball to lay on an put your feet against wall for leverage. 3 sets of 10, hold for 5 seconds between reps.

> Abs! Every day don't care whatever you want to do. I at least get 70 reps a day or feel guilty.

> That's it 20 minutes every morning in my living room. I'm not sure I've ever felt this good. I'm only 6-7 weeks in and its totally changed my posture and how I walk. My glutes and quads feel activated with every step. Back pain is 100% gone and feel great.

> I do mix in some upper body stuff too btw.

>

>

 

Add in clams/clamshells and progressing to side plank + clamshells, and some stretches for hip flexors.

[hacker49]

I too have lower back pain. Went to physical therapy and my therapist had me do most of the exercises folks have talked about here. Didn't seem to really help but lately my back has been more painful in the morning so maybe so. Guess I need to start doing the exercises again.