>>77203292
Deadlifts and squats bitch

>>77203293
fuck you you fat fuck

>>77203292
I haven't tried it yet, but a lad on Instagram pointed out the mechanics of back pain as a hip tilt problem that can be fixed by using the bad girl machine regularly to strengthen your hip abduction. I'm going to try it because I definitely have an imbalance since I don't deadlift, just squat.

File: the_shaolin_workout_30__kung_fu__by_darkeclectic_d5kxgxl-fullview.jpg (140.1 KB)

140.1 KB JPG

>>77203292

File: the_shaolin_workout_21__kung_fu__by_darkeclectic_d5kxb08-fullview.jpg (123 KB)

123 KB JPG

>>77203292
>>77203292

File: the_shaolin_workout_22__kung_fu__by_darkeclectic_d5kxbel-fullview.jpg (106.9 KB)

106.9 KB JPG

>>77203292
>>77203292
>>77203292

File: the_shaolin_workout_27__kung_fu__by_darkeclectic_d5kxey8-fullview.jpg (179.6 KB)

179.6 KB JPG

>>77203292
>>77203292
>>77203292
>>77203292

File: for anon.webm (3.9 MB)

3.9 MB WEBM

>>77203292
>>77203292
>>77203292
>>77203292
>>77203292
specifically for a fucked back, you can do this one and try to reach a bit further in front of you with your hands, as if you're trying to touch the floor a bit ahead of your body (but that is too far away to actually physically be able to touch it. glue your feet to the ground, and you should feel it quite hard in your hamstrings as they they to stabilize you, and you will feel the specific spots in your lower back that are fucked up. don't go too hard on them, but feel them out and slightly emphasize those spots with your "bounces".

>>77203292
>Quick fix
Not how that works lol.

>>77203292
dead hangs feel good imo, but work on core strength for sure. Mcgill big 3 and glutes, your whole posterior chain. They say a lot of low back pain is muscle imbalance

but if you say barbell rows and your job fucked it up, go see a PT and get that shit looked at. Trying to fix an injury by guessing is retarded

>>77203586
No OP is close here, he means heroin. That's a quick fix. It will rid him of the pain

>>77203358
what the dog doin

>>77203292
If your back hurts, you have to stop lifting until it stops hurting. Then when you get back to lifting, don't do the thing that you did to injure yourself.

>>77203292
kettlebell swings

>>77203292
wagies have hip issues from sitting all day. Stat every session with 2x10 air squats, pogo jumps, leg swings, and band TKEs, also banded side shuffles for about 2x50ft each way. 10 minutes extra a session and you shouldn't have any more back pain.

>>77203790
wrong, it will never heal right and be permanently more stiff if you cold rest after an injury. A few days max rest then atart moving through the ROM with no weight. Slowly add resistance back over a few weeks or months.

You need to promote blood flow to the area while also minimizing inflammation as too much slows down the healing process
Cold hot treatments
Bodyweight exercise involving the core and legs that you can do without pain
Walking
Light slow controlled lifting

File: 8462343.jpg (220.7 KB)

220.7 KB JPG

>>77203840
>>77203790
>>77203609
>>77203358

i'm thinking i might switch to a 3 calisthenic/running days and 3 lifting. i will look smaller but tight

>>77203343
my brother used to do this stretch all the time and developed back problems in his 20s lmao

>>77203292
get a back extension thing and do that. It's worked for me. Start unweighted and just spam (20+) reps at first.

>>77203840
Yes this pretty much. The back heals quickly so often what holds people back is lack of bloodflow and comfortable mobility because of fear of reinjury. You need to get moving and have ironclad faith in your ability to get better.

>>77203292
You just gotta work around it, bro. Late 20's and I have lower back injury, right rotator cuff partial tear, patellar tendinitis in both knees, and osteoarthritis in my left hip. All that I got from my time in the military. If something causes pain and not the good kind of pain, take it easy. It sucks, but that's a part of life being an athlete.

>>77206641
good zogbot

>>77203292
lower back fix, if it truly your lower back
every time you enter a gym
>body weight 45 degree angle back extensions work your way up to 30 reps for a set
you can add weight after, but it's not a big deal
>KB swings, Daru strength form
once a week
>RDLs
>Seated Good Mornings
do this and you your low back will become strengthened. Had two bulging discs in HS, during college if I tweaked it I could barely get out of bed for multiple days after. I started doing this and now if I tweak my back its just a small annoyance that feels a bit stiff. You should also do stretches/pt exercises like McGill big 3. But the back extensions, kb swings, RDL, and SGM will fix your back. You can also do hip thrusts if you want.
God Bless.

>>77203343
>just grab your ankles bro it aint that hard bro

>>77203292
use machines that keep your back still like t-rows and squat on shit that doesn't put much pressure on your spine like hack squats

>>77203292
Fight club