Anyone got a good rutine for helping backpain?
>>36393573
Deadlifts and squats will strengthen your lower back and core.
Other than that, stretch your back 8-15 minutes everyday
>>36393573
Squats and deads negro
>>36393573
Strengthen your abs. Plank, front squat. Ab wheel is great just don't let your lower back cave in.
>>36393573
reinforce the lower back muscles, obliques and abs.
also low grade stretching and range of motion training.
>>36393605
This... but I'd start with just daily planks for a week or three until the acute inflammation has subsided.
When doing a plank stop as soon as your back starts to activate/help support you. That means the abs are done. Rest a while then repeat twice.
>>36393573
Believe it or not; back pain can sometimes be caused by tight hamstrings. I recommend just spending a good 30 minutes do hamstring, quad, and hip flexor stretches and then hittin up dem deads and squats
Woah... I'm actually reading solid advice on /fit/
yoga. had back surgery 4 years ago. yoga keeps the ache at bay.
>>36394644
>>36394644
This.
look up 12 minute back stretch on youtube
foam roll/stretch your hamstrings
>>36393573
As a rule moving beats lying or sitting around. Being active beats resting as far as back pain goes.
Other than that there is currently no evidence that any sort of specialized training program e.g. "core training" is better than just random training. Just make sure you're doing SOMETHING. That being said, I rehabbed some pretty severe low back pain by simply doing deadlifts 3 times a week. Atlhough please realize that there is a massive difference between training for maximal performance/hypertrophy and training for health/rehab.
Also, don't become fearful of your back pain. Our backs are a lot more resilient than we think, and often the extreme low back pain people experience is as much, or more, due to their catastrophic thinking than it is due to actual tissue damage.
>>36393593
>>36393599
Implying he doesn't have back pain because of those
>>36393573
https://www.t-nation.com/training/how-to-build-posterior-chain-power
Also you can do sumo deadlifts or rack pull if you have back pain from conventional deadlift
>>36394893
Bad form or too much weight. De-load, focus on perfecting form.
>>36393573
hyperextensions if you're to scared to do diddlies due to the pain
