sleep 8 hours

Yoga and stretching and jefferson curls and suitcase carries and not ego lifting

Hang upside down occasionally.

>>77318200

Go to someone who specializes in fascia release. After that start stretching and train on a reverse hyper.

>>77318200
you cant strengthen discs but you can strengthen all the tiny muscles that support them (which is a lot of muscles)
but you can hit them all with ab work, low back work (back extensions, jefferson curls) side planks, side bends

>>77318200
monitoring this thread
fucked up my facet joint while overhead pressing

>>77318200
Learn how to use your rib cage and the muscles attached to them, they attach to your spine to help support it

>>77318452
Glad to hear, made the thread with people with such problems in mind as well. I hope it will attract some doc or physio anons too. Hope you will get better soon enough.

>>77318247
>jefferson curls
god tier

>>77318200
Trick is to use them, work them out, regularly, in all axes of motion. But obviously don't start off with heavy deads and shit (also deads are a static or isometric exercise for your spine anyway you want dynamic). Do shit like yoga and pilates, jefferson curls and weighted bends and twists, but very lightly weighted at the beginning and build up.
It's the same as cartilage in your joints if you're sedentary and never use it it gets soft and spongy and rots, but if you go 0 to 100 you'll fuck it up too.

You have to use it without going overboard.

>>77318516
>Never heard of this
>Look into it
>Immediately adding to routine
How fucking legendary.

>>77318200
SS+GOMAD

>>77318200
don't do heavy compounds ever
go for walks regularly to lubricate discs
don't fall for fits antagonism ever

back extensions are all you need

>>77318200
My whole “Lower Day” is structured with my injuries in mind. It’s pretty mininalist though.
Bulgarian Split Squat (SSB)
>hitting 1 leg at a time gives the same stimilus per leg, but only half the load on the low back
Back Extension (SSB)
>the only low back exercise I can do to near failure with 0 sciatica flare ups. Back actually feels better afterwards.
QL Raise
>direct quatratus lumborum work. Very important for low back stability, especially if you have left/right imbalaces like me.
Plank
>Ab flexion exercises agitate my low back, but this doesn’t. I prefer a “long lever plank” variation to adding weight. Either that or rollouts.
Also Jefferson curls instantly flare up my sciatica. I gave them a fair shot, but my symptoms are telling me “no”.

>>77318578
start light for high reps and add weight very slowly
they can be amazing for rehab and prevention but if you go too heavy too fast you can easily fuck your shit up
also look into zercher deadlifts, basically zercher jefferson curls, allows you to set the lift up much easier, no need to stand on a box or something, will help your mobility a ton

>>77318200
1rm squats and deadlifts every other day