Sciatica or piriformis. Go for leisurely walks everyday 30-60 min. Movement is lubricant. Trust me about this.

>>77213259
Walking? That is all?
Do you know any stretching or movement to help with it too?

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>>77213391
yeah reach around your body with opposite hand as far as it goes long
stop squatting with "le perfet from"
>>77213259
>Sciatica or piriformis.
psoas
>Go for leisurely walks everyday 30-60 min. Movement is lubricant. Trust me about this.
paced walk with accentuated hip swing, i like to hold arms on my chest and feel out the back leg still propelling forward as the front leg is already planted

>>77213179
Inverted situps.

>>77213179
Eh, I came to fit to make this exact same thread, I have lower back pain / hip since saturday.

I started lifting 3 months ago and follow the stronglifts program. I upped my squat weight from 80 to 85kg/175 to 185lbs and since then I have pain in the same spot as you when sitting down/standing up mainly.

Should I cut out squats entirely for a few days or just go back down in weight for a few week ? The pain is very mild but I'm scared to make it worse but I also don't want to loose my squat gains

>>77213179
>https://www.youtube.com/watch?v=3qFYxMXCC3A
every day, sometimes twice

>>77213179
Kneeling lunges to loosen hip flexors.

>>77213179
it's not in any of the 'standard' stretches, but what i did was bent over with my hands on the ground (or one hand out for balance) and one leg on the ground and my other leg all the way up on the wall, with my foot up above where my head would be if i was standing. basically doing the splits but backward and against a wall. i don't know what inspired this stretch, but it finally hit that last bit of tension that i've been holding for the past 12 years. i have to do it every day or two though or everything slides back into (the wrong) place.

it helped to have a heavy dumbell to hold onto for balance and inclining my foot a bit on a loose plate also increased the stretch enough to loosen the tension. all this came after months of hip stretches to resolve a chronic issue. sleeping on my stomach also helped.

>>77213179
Do you sit down all day? Invest in an ergonomic 'zero g' chair. My back pain went away when I changed to a good chair that supported my back and made gamer slouch impossible.

>>77213391
Yeah he's right. Try walking more also.
>>77213732
Back squats are a retarded vanity exercise. Only squat what you can comfortably pick up and get into position. If you need a safety bar or rack to squat something you are going to hurt yourself.

Try goblet or landmine squats instead and seriously objectively think about if the amount of plates you can put on your back actually matters to you.

>>77213885
>Back squats are a retarded vanity exercise.
I'm fairly new to weightlifting and I'm open minded so I'm ready to believe you but I've also seen a lot of people call them the King of exercises along with deadlifts...

But I really don't care for vanity or numbers going up, I just care for my muscles to get bigger and stronger without hurting myself

Captain's chair helped me a lot with that

>>77213179
reverse back hyperextensions

>>77213391
>>77213732
>>77213179
Yes, walking helps a lot, but it is not the only thing you should be doing. If you want this pain gone permanently (barring injury), there are a few things you should be doing:
1) Start with a warm-up. My PT usually had me on a bike for just five minutes but walking is just as good if not better, but way more time-consuming.
2) Do core exercises. This does not seem logically correct as they are opposing muscle groups, but it does. The hypothesis behind it is you are trying to strengthen surrounding musculature to help offload stress from the injured muscles. It's the same reason why some people do rear delt exercises to help with shoulder stability and health when they're doing primarily front-delt stuff (OHP). I suggest a plank, bird dog (google it; it looks dumb but it is strangely effective for alleviating pain), and lying knee raises. Speaking of the last one, good test is to raise your knees to your chest, keep your feet together, and then slowly lower/straighten your legs out to the starting position. If you are shaking while doing this you are really fucked up.
3) Hamstring stretches. No need to get fancy. Normal ones will do.
4) Warm compress on the back for 15 min.
This is what my PT had me do 3x a day. I had that lower back pain for more than six months and it was debilitating. Sitting hurt. Lying down hurt. Standing hurt. I did a lot of walking prior to visiting my PT and it alleviated pain but didn't solve it. Doing that routine solved it permanently in FOUR WEEKS.

>>77213885
>If you need a safety bar or rack to squat something you are going to hurt yourself.
lol, I have steinborn squat 140kg on a dare with zero issues

>>77213259
this is assuming his legs/feet are the same height

>>77213179
could also be a problem with tight hip flexors/weak core and glutes. combined with anterior pelvic tilt this has put me in a lot of pain recently.

>>77213179
A weak core is frequently the cause of back pain. Do more core workouts and see a chiropractor.
Just find a chiropractor that doesn’t spout shit about “innate healing” or germ theory

>>77214234
I was too lazy to get into this but agreed

>>77213179
Ever since I started deadlifting, squatting and getting my 10k steps a day I have not had back pain a single time, my hips on the other hand...

Take plate into hands, i use 15 kgs, put it on the floor flat but don't let go of it, slowly stand back up with it, repeat 5 times, bend in spine and knees accordingly, repeat twice - done.

>>77214749
>Take plate into hands, i use 15 kgs, put it on the floor flat but don't let go of it, slowly stand back up with it, repeat 5 times, bend in spine and knees accordingly, repeat twice - done.
Course don't squat down with it - bend over, and standing up switch to holding it vertically, słów fluid motion both ways, feet almost together and paralel

>>77213391
Google yoga cow pose

work your glutes, especially the middle part

not just in strength work — throw in some mobility drills 2–3x a week

>>77213179
Put Butcher Balm up your ass and on the part that's hurting with DMSO to help absorption. It'll be numb as fuck, but if you can endure it, it works. I'm doing that right now and the pain is noticeably better within the last 3 days. Red light therapy did like nothing for me, nor did CBD or Arnica, though you could still add them as I'm sure they wouldn't hurt.

>>77213179
My shit was super fucked for about a year. Walking relieved it temporarily, but it would eventually come back after resting for a day. Eventually I mentioned it to my Dr. And she prescribed a steroid shot, and some very light muscle relaxers. I didn't notice the shot doing anything but take the muscle relaxers every evening before bed for a couple of weeks eventually fixed it.

>>77213179
Hydrotherapy. Basically, aquatic physio in a heated 34-36°C pool, at least once a week. It will improve your gym lifts. Probably also ditch deadlifting unless you train competitively. Listen to the Motion is Lotion guy; your answer won't lie in a pill. Walk in a park, walk in a pool.

>>77213179
My back pain is from my failing liver

>>77213179
Try reverse hypers, if it's a bulging disc though that's pretty bad. I'd imagine long term stretching and strengthening of deep deep tendons and ligaments that hold the spine together, swimming, deadhangs, the backflipper thing. It sounds like maybe something like a knot or severe imbalance, hopefully not a bulging disc. The spine is fragile and damage is not easy to recover from, I mean you can get discs fused though.

>>77213259
Finna say this, I think I had it for a while it was fucking awful. Thankfully it healed on its on. Just rest and do light stretching op.

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My chronic back pain is caused by osteochondrosis due to physical stress. Dying bone tissue in the vertebrae. Mostly falling and jumping down during bouldering, but also excess sitting down and working while bent over.
I found out because in addition to normal lumbago I'd get dull pains in my sides, so I thought I had problems with my kidneys or liver. Did a CT scan, they found spine problems.

I haven't found a good way to deal with it other than removing physical activity entirely for a while. Stretching, dead hangs, movement exercises - nothing helps long term.

OP here.
Thank you all for your help.

I prolapsed the last two discs and crushed the root nerve so they stuck a needle into my spine and electrified it which lead to a worsening of my pain. Nobody believed me until I went in front of a medical panel who made a irreversible and legally binding medical determination.

I am now disabled.

>>77213573
>buttwink

>>77213179
wow there is a lot of good advice in this thread.

I have a messed up lower back but I managed/manage it with weight loss, calisthenics, and I use a back roller every day. Good luck brother

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>>77217727
>>77217744

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ok, I workout 4 times per week (Lower/Upper/--/FullBody/--/Arms/---) and I do ~30min cardio 5 times a week (rowing). I'm looking for a 15-20min routine focused on mobility/stretching for the hips, back and neck; to counter the effects of my 9h wagie desk job. Any suggestions?

>>77213179
I think I've got a slipped or busted disc, so I'll relay the things that give me relief. Most of my pain is in my lumbar, a bit below the kidneys, and is accompanied by numbness in my left leg.
>aggressive hurdlers stretches; I don't go for timed stretch, I go for the feeling of 'stretch relief' in both legs. Left leg necessitates longer stretches
>kettle bell swings. Form check is its own internal calibrating feature with back pain: if you can feel the problem areas, the form is bad; adjust the swing and flex your core until it flows
>aggressive sex in either missionary or doggy position. This naturally works the same muscle groups that need strengthened in the same area

How do I fix upper back and neck pain?

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>>77213179
planks
dead hangs
dead lifts
squats

try these
back pain is usually caused by weak back muscles
if you do a lot of bending down with weak back muscles you will have back pain

>>77213179
Hips are weak due to prolonged posture issues and therefor muscles weakness. Old people who are hunched over have let gravity get the better of them due to lack of physical activity. Most pain is due to tight/weak muscles being tight to help prevent injury from other things. To fix your issue, simply move around more in all directions. My favorite things to do are Hindu pushups and the deep squat. Other than that I like to crawl around like a fucking animal. Do make sure you are keeping your own chest supported by lifting your chest up when sitting/standing and not compressing the diaphragm. Walking is also good like others suggested, but that wont unfuck your hips completely. Learn to do the splits and get to the point to where you can put your leg behind your head.

>>77214167
the only correct answer in this thread

>>77215467
>Mostly falling and jumping down during bouldering,
stop doing this gay shit
>>77215467
>but also excess sitting down and working while bent over.
try more breaks inbetween. set a timer

>>77213179
As someone who has been suffering from chronic back problems for years, do not fuck around with this.
For one, walk, walk a lot. Walking is incredibly important. Minimum 40min a day, and don't sit if you can be doing somthing productive
2 core strengthing exercise, planks, and McKenzie stretches if its disk related.
3 go see a physical therapist. Do it.
If it gets worse, back injuries can absolutely take over and destroy your life. Also of your fat, lose weight. Back pain is hell.