I'm moving from 1 to 2 right now. I value VM's input because I know it is informed.
REMINDER: THE ARENA PLATFORM, INC. has no obligation to monitor the Forums. However, THE ARENA PLATFORM, INC. reserves the right to review any materials submitted to or posted on the Forums, and remove, delete, redact or otherwise modify such materials, in its sole discretion and for any reason whatsoever, at any time and from time to time, without notice or further obligation to you. THE ARENA PLATFORM, INC. has no obligation to display or post any materials provided by you. THE ARENA PLATFORM, INC. reserves the right to disclose, at any time and from time to time, any information or materials that we deem necessary or appropriate to satisfy any applicable law, regulation, contract obligation, legal or dispute process or government request. Click on the following hyperlinks to further read the applicable Privacy Policy and Terms of Use.
10 Myths About Lower Back Pain (LBP)
- Thread starter VonMeister
- Start date
Dealing with pain is legitimate. Understanding what deals with pain and what cures the underlying condition is important.
My issue has been consistently this. People selling things that make you feel better, as something that can resolve the underlying condition are ignorant at best and evil generally.
In the acute phase of injury there is little aside from rest that is useful. When you move the rehab phase do what ever makes you feel better while addressing the underlying cause.
100% of the time "tight" is not an underlying cause and anyone that tries professes to be an expert and tries to make that case should be immediately rejected and if I'm honest, killed.
My issue has been consistently this. People selling things that make you feel better, as something that can resolve the underlying condition are ignorant at best and evil generally.
In the acute phase of injury there is little aside from rest that is useful. When you move the rehab phase do what ever makes you feel better while addressing the underlying cause.
100% of the time "tight" is not an underlying cause and anyone that tries professes to be an expert and tries to make that case should be immediately rejected and if I'm honest, killed.
Gotcha.
I'll take "feeling better" right now. Real Quick. Sans drugs that keep me from working.
I'll move to cures later.
i think the point is to do whatevr you can get away with, and what little you can do will help with what you try to do the enxt day.
Non specific just means the absence of negative pathology or a set of symptoms that aren't in line with what is seen under imaging for example. With back pain generally being neurologic it's hard to say exactly what is causing it when a person with an identical xray and MRI could be completely pain free......but we know the patient is experiencing near constant pain and while the exact cause of pain isn't known, or even considered particularly useful information, we do know how to treat the patient.
I agree you need to load for a functional NS but it's not a cure all.
Yes. The benefits of strength training for addressing and curing persistent LBP, as well as prevention of symptoms has long been proven and is 100% undeniable. The biggest problem is getting men to believe they are weak, especially the ones who believe they are regularly "working out".
Squat and/or deadlift to help (shite, nearly cure) your lower back pain. 1.5x your body weight is a good goal as VM has mentioned, but hell, I’d imagine being able to squat your body weight 3 sets of 5 reps (with good form) would be enough.
I couldn’t easily find reputable research re: low back pain and strength training (I’m not reading any sh!t published by chiropractors) so here’s some anecdotal evidence for whoever cares. I’m 30 now but had terrible lower back pain/sciatica about 5 years ago, trouble sleeping, could barely get off the couch, hobbled while walking, had to just lay on the floor, etc. After reading VonMeister’s posts over the years about lifting and back pain I finally started lifting about 3 years ago. Started with loosely following Starting Strength routine (never did the program) and within a few weeks I was squatting my body weight for reps and my back pain was gone. Now I’ve learned to enjoy lifting for exercise and back pain prevention and can only think of one or two times I’ve had back pain since I started lifting, but it was much shorter duration and less limiting than it used to be (and the most recent time was overdoing it on deadlifts, since I’m a wimp and don’t do them). Stretching didn’t provide much if any relief. And I guess it’s important to mention, do the lifts with good form, you’ll probably hurt yourself worse otherwise. I’ve probably already posted this in this thread too ha.
VM, I would like to read some studies/research you’ve mentioned, if you’re able to easily find/link them? Not that I need convincing, just curious to read.
I couldn’t easily find reputable research re: low back pain and strength training (I’m not reading any sh!t published by chiropractors) so here’s some anecdotal evidence for whoever cares. I’m 30 now but had terrible lower back pain/sciatica about 5 years ago, trouble sleeping, could barely get off the couch, hobbled while walking, had to just lay on the floor, etc. After reading VonMeister’s posts over the years about lifting and back pain I finally started lifting about 3 years ago. Started with loosely following Starting Strength routine (never did the program) and within a few weeks I was squatting my body weight for reps and my back pain was gone. Now I’ve learned to enjoy lifting for exercise and back pain prevention and can only think of one or two times I’ve had back pain since I started lifting, but it was much shorter duration and less limiting than it used to be (and the most recent time was overdoing it on deadlifts, since I’m a wimp and don’t do them). Stretching didn’t provide much if any relief. And I guess it’s important to mention, do the lifts with good form, you’ll probably hurt yourself worse otherwise. I’ve probably already posted this in this thread too ha.
VM, I would like to read some studies/research you’ve mentioned, if you’re able to easily find/link them? Not that I need convincing, just curious to read.
How much are you deadlifting? How often? How many sets? How heavy?
Are you doing military press or benching?
twice a week. 3 sets of 5. first warm-up set, just under bodyweight, then a set at BW, them a set just over BW. slowly increasing weight on the last set.
pissant I know, but it works for me.
I do that with Kettlebells and other posterior chain work, single leg deadlifts with a kettlebell.
no benchpress, I do pull-ups and swissball push-ups on other days.
pissant I know, but it works for me.
I do that with Kettlebells and other posterior chain work, single leg deadlifts with a kettlebell.
no benchpress, I do pull-ups and swissball push-ups on other days.
That looks good.
This would be a good addition, twice a week, a couple of sets. I found it helps my paddling.
This would be a good addition, twice a week, a couple of sets. I found it helps my paddling.
That fits with my case. I had an X-ray of my spine which was ordered by the chiro. I know chiro benefits are questionable, but lets ignore that for now. The image was taken within a couple of weeks of my last back tweak which was the worst I had experienced (couldn't walk down the stairs for a couple of days) and what drove me to seek alt treatment.
I had been googling some images of herniated discs, pancaked discs and was fearing the worst. The X-ray showed nothing at all in the lower back trouble area - all discs looking regular with no uneven gaps between vertebrae. I was a little taken back by how hunched and curved the side view of the spine looked though. Then the chiro pointed out that some discs in my neck region were thinning - even to my untrained eye I could see that was the case, but I wasn't getting any neck pain!
In my case the X-ray did make me feel a little better - nothing horrible looking going on in the lower back discs and helps convince me that the posture exercises and daily life posture adjustments I have made are worth keeping up.
maybe better for core stability than usual deadlift. The core strength is not just from lower back and abs, there is the side muscles, plus ability to handle some torsion and the reflexes to do so. I imagine single leg DL would do the side, involve some balance (fire up the reflexes) as well as the other things the regular DL does.
My routine is two sets of the following:
dumbbell reverse flies - really light weight done slow (for posterior shoulder stability).
dumbbell overhead presses,
dumbbell bicep curls,
straight leg, bent over dumbbell tricep extension. Done without using the free arm supported on anything. That way it puts a little load on the lower back and some torsional load too because I do a set for one arm at a time.
Pull ups. 5 or 6 max.
push ups with hand on an exercise ball. Some times with only one leg on floor - to introduce wobble and torsion.
some slow straight leg jack knife thing with hands on the exercise ball.
both legs on exercise ball with one hand on the floor plank thing - has wobble for the reflexes and torsion. Hold that 30 seconds, then do the other arm.
Set of about 6 normal speed surfboard popups on the floor.
This is what I do just once a week, I'm not recommending it or anything like that because I am not qualified to do so and everyone is different. Its just what I do, some of it prescribed to me. I have picked it up from more than one health professional and also just made some stuff up too. Nothing direct for the legs, but I'm skateboarding and on a good day of surfing my legs get worked a bit then.
Nothing will build core strength better than the low bar squat and a regular old deadlift. It is physically impossible to do either without maximally stressing all the muscles that make up the colloquial "core".
If you want visible abs, get strong enough to be able to overhead press your bodyweight.
If you want visible abs, get strong enough to be able to overhead press your bodyweight.