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Fixing lower back problems from sitting too much
04-04-2017, 05:30 PM
Quote: (03-30-2017 08:28 PM)Vaun Wrote:
Bar hangs - Travesty explains this well, but hanging from a pull up bar several times a week is basically traction. You are putting your spine in traction, which relieves the pressure in the spine, and resets the back naturally. Its a pretty widely prescribed fix now for back issues. I do pullups ups several times a week and just hang if my back is tight.
Holy shit I've been having back pain for a year since I started an office job, and today magically I just cured myself with this!
After some chin-up, I hang myself on a bar, letting go of the body completely, the only thing flexing is the fingers to keep myself on the bar. You need to make an effort to really let go of your lower body because the natural instinct is to tighten the small back to combat gravity.
As I let myself hang I feel tremendous pressure on the lower back exactly where the back pain usually comes from. I bit my teeth and kept going, letting myself sway sideways so the body stretch even more.
Then there's this fucking tearing feeling in my muscle and incredible pain, as if someone just rip my fucking spine off. I had to let go of the bar, rest for a few min, then do some back extension.
For a moment I thought I unseated my disc or something, but lo and behold, after half an hour the pain is completely gone. The tightness and irritation I've been fighting for a year suddenly gone too! I felt like I just got my back back from 2 years ago when i was still doing breakfalls in Aikido.
Gonna hang every fucking day from now on. Thanks Travesty and Vaun for the suggestion.
Guys, try if it works for you.
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Fixing lower back problems from sitting too much
04-04-2017, 06:22 PM
^ Glad for ya.
I've tried a ton of things, what I posted is what I gravitated towards after trying the low level stuff like yoga & swimming. That may work for some, doesn't go after the problem hard enough in my opinion for people with real issues.
What I posted is directly targeting, the more gravity you use by hanging, doing a handstand, keeping your feet firmly planted through your heels, or using your limbs as extra leverage to twist stretch your lower back and open up your hips, tail bone area is what works the fastest.
The back pain is a symptom though.
The cause is not sitting, standing, walking, or laying correctly aligned. People don't use their foot muscles, ass, hip muscles, groin, abs, and hamstrings nearly enough. They should be doing the grunt work. Think about being in the jungle spear hunting, what muscles you'd use to crouch around and lurk. People don't use though nearly enough.
That's why I first posted standing desk, and yoga ball. Those are the longterm solutions for stationary work that we have now.
I haven't tried movement exercises like Conor McGregor does, I am betting those would help a ton as well.
Also,
Don't be surprised as you get more aligned you have much less pain, yet feel more tender, weak, and get tired easily from just a normal day. Shifting weight off your back and unconsciously lifted shoulder blades onto a group of muscles that haven't been worked nearly hard enough. A day of perfect posture for someone with bad posture is like walking around and doing 10 air squats every 5 minutes.
By the end of the day you'd be exhausted. It is like being a toddler learning to walk again. You truly should go around like a puppet hanging from a string connected to the top of its skull, letting gravity do its work and letting your major core, leg, and foot muscles balance so your torso can completely rest like fluid water.
For those with bad posture, this will almost feel like walking on stilts at first because your muscles aren't used to being worked to balance you. Your hips will feel looser and wider. Smoothes out over time.
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Fixing lower back problems from sitting too much
04-08-2017, 10:21 AM
Roosh I use to have the same problem alot of the time until I became a personal trainer!
The older you get, the more you have to stretch where I highly advise stretching your posture chain (all your rear muscles) from your feet to the back of your necks every morning and before bed. I'm the same age as you where I also recommend buying a 'form roller.' Roll slowly over each rear muscle at least 10 times. If it hurts, your muscles are tight where the form roller should help lengthen them! Best to have a break from sitting every 45-60 mins.
Usual sore lower back is due to shorten hamstring and glute muscles from sitting too much! By stretching all your rear muscles, you will also work out which muscles are tighter than others which is causing your back problems. They are all interlinked so if your upper back is sore for example, it might be your lower back muscles (tight) causing the pain.
I usually stretch (static stretch hold for 30 to 130 seconds x2-3 sets) in the morning and before bed and use the form roller over my muscles before my workout at the gym daily!
Best stretching book!
https://www.amazon.com/gp/aw/d/093607046...ds=Stretch
Hint me up if you have any questions! Gym sticks are also another suggestion where form rollers are excellent for hitting all back muscles and feels like a massage.
Someone said a Swiss ball which I can't recommend cause they will cause other problems.
I use the following for my desk chair which is good for lumbar support and
keeps your back nice and straight. Try to use a chair with arm support as well.
https://www.amazon.com/gp/aw/d/B000GPS7M...ar+support
Magnesium also helps to relax muscles due to tension. If your back is really fuck, find a good masseur that gives deep tissue massages.
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Fixing lower back problems from sitting too much
04-12-2017, 06:57 AM
Adequate intake of magnesium also helps, especially if you use magnesium oil, as you can rub it in the muscles that give you issue.
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Fixing lower back problems from sitting too much
04-12-2017, 06:58 PM
Sleeping on the floor seems to help, plus you get the added benefit of feeling like a caveman. Just like Edmond Dantes from The Count of Monte Cristo. Dude lived in a fucking island prison for decades and got used to sleeping on the ground. Even after becoming a rich count in France, he felt more like himself forsaking a bed and sleeping on the rock-hard floor.
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Fixing lower back problems from sitting too much
08-16-2017, 05:34 AM
Quote: (03-30-2017 07:57 PM)Roosh Wrote:
The sitting lifestyle has caught up to me in 2016 with bad lower back pain that usually started as soon as I woke up. From doing some research, the problem was linked to years of sitting down, which tightened some muscles and caused other to weaken.
Step 1: Stretch the psoas muscle. This muscle attaches to your lower back and wraps around to the front of your thigh. If you sit too much, it will be constantly contracted, shrinking in length and then pulling on your spine, causing pain. What helped me with doing doorway stretches every day (image C)
Within a week I noticed a big difference. After roughly two months, the normal pain is completely gone. I also do short bridges, which is supposed to strengthen unused muscles.
Step 2: Fix anterior pelvic tilt. While my daily pain was gone, I noticed that I've have lower back pain if I stand for at least 2 hours. This is due to my lower back doing all the work while my glutes and abs take a rest thanks having a deformed tilt of the hip that is caused by excessive sitting. From looking at my profile, I can see how my hip tilts down to the front, causing my butt to stick out slightly.
This is the most helpful video I found on fixing it:
Sitting for most of the day will definitely catch up with you eventually, but thankfully there are ways to fix it. Hope this helps anyone who has unexplained back pain.
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Fixing lower back problems from sitting too much
08-16-2017, 08:29 AM
Not one person in this thread has mentioned kettlebell swings?
Almost perfect movement to counter the deterioration caused by long-term sitting. That, and adding the reverse fly or high pull to your workout.
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Fixing lower back problems from sitting too much
08-16-2017, 10:09 AM
Appreciate whoever bumped this post. My back (since I was a teenager) and neck issues (fairly recent) have increased a bit in the last few months, thanks to a desk job for years.
I've begun to stretch my psoas, but need to do it daily.
For the last few days I've been sleeping on my back on the floor, just as an experiment. It's helped prevent my head from tilting forward and soreness in my upper back and neck in the morning. The lower back feels better. In summary, I need a much firmer bed.
Thanks for the regimen...I'll start doing it daily.
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Fixing lower back problems from sitting too much
08-16-2017, 11:00 AM
Quote: (04-01-2017 10:44 PM)dies irae Wrote:
...
Thanks for this. I have lower back pain which causes me to sweat like crazy when doing squats, deadlifts and even overhead press.
I just accepted it's the nature of heavy lifting.
Yesterday, I tried the first bridge exercise at the link above for 2 sets 25 reps each in the morning.
I went to the gym in the afternoon for deadlifts. After my deadlift sessions, 10-minute walk from the gym to my house would be a torture because of the pain I feel on my lower back. It was so bad that I had to pause for a while after each 1-2 minutes of walking so that the pain subsides and I can walk 1-2 minutes more again.
Yesterday, the walk from the gym to home was painless. I still felt pain when I was deadlifting but not like before. I am convinced that if I keep on doing bridges, my lower back pain will disappear. I already did 2 more sets of bridges this morning and my lower back feels good.
Bridges are amazing but you should NOT be experiencing lower back pain from deadlifts. I had the same problem and it forced me to work on my form – you should do the same.
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Fixing lower back problems from sitting too much
08-16-2017, 01:06 PM
I was talking to my friend who is just about to become a physiotherapist and I found out that both of us plus our other friend have this issue now.
He blames his on tightness from doing too many deadlifts plus being on his feet while the other guy and myself blame it on a desk job.
This is going to be quite a situation when our age group gets older( we are 23).
My mattress is garbage now, it sinks in near my hip area which I can blame for causing hyper extension of the spine for the entire night. Im going to get rid of the bed and buy a thin but firm mattress which I will just put on the ground to sleep on.
My pain gets quite sharp and chronic sometimes where it feels like my sciatic nerve has been impinged. I have to do a stretch routine in the morning and at night.
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Fixing lower back problems from sitting too much
08-18-2017, 05:37 AM
So glad to see a post on this. I'm 6'2 but have a back the belongs on a 7 foot giant. Its kind of weird. That and computer/guitaring has gotten me into trouble in the past. Then, on top of all that I have been traveling through Europe with a 20+ lb pack on my back, compressing down the spine.
Back in Jan, I was dealing with a months-long lower spine pinch that was excruciating. Then, one day I took my morning puff and did the bar hang for an extended period, reeaally relaxing into it. I then hear an audible 'pop' and felt the lower back totally release. All pain ended right there!
Since then, I stretch more and walk every morning like clockwork. Another massive help has been thai massage. Being walked on and hearing the pops and cracks is key. Of course, the ice-cold showers help as well.
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Fixing lower back problems from sitting too much
08-18-2017, 09:51 AM
As I wrote in an earlier post I fixed my back problems years ago by switching to a standing work desk. Now I've got plantar fasciitis instead (inflammation from overuse or injury in the tissue of the soles, that causes heel pain, particularly early in the day). My knees were also complaining a little lately. So now I've lowered my computer desk for a while, although I still make sure to stand up for several hours a day and also still walk probably more than I should with the heel problems.
I guess after a certain age - I'm 40 - there has to be a proper balance in things if we don't want to semi-cripple ourselves in the short or long term.