Want to start going /out/ but have lower back pain from years of being a desk jockey. Any advice on how to get in shape and out of pain so i can start hiking and carrying a pack?
Stretch out your rectus femoris. When you spend all day sitting with your hip flexors in a shortened position they become used to it and tend to retract to that position. That fucks up your posture and put your lower back into a position that causes pain.
>NASM certified personal trainer, bodybuilder, Health Science major
AMA I guess
>>715161
I see. Any stretches you could recommend?
>>715168
this should help
http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/hip-flexor-stretch
If you get good at that, you can make it harder by leaning away from the leg you are stretching
>asking a bunch of knife collectors for health advice on an anime image board
>>715178
I'll try it out. Any advice on how to change my seated posture to stop doing damage? I still have to sit.
>>715188
Any chance you could get a standing desk so you could sit less?
>>715203
Possibly, but i have to drive long distances once a week as well. Now im picturing some sort of standing car.
>>715144
For me, walking helps loosen up my back when I sit too long, so maybe try going for walks.
A break timer on your computer could help too (to remind you to stand up and stretch a bit).
>>715188
Do that stretch periodically when you find your mind wandering at work, I do the same in class. Also when you're sitting reach your arms over your head and lean back while pushing your chest forward to stretch out your thoracic cavity-usually this stretch comes pretty naturally to people.
It's a bit hard to say since I cant see your posture exactly. But try to push your chest up and drop your shoulders down and back, slight curve in your lower back. You'll ache if you try to do it all day but you can gradually build up to it.
Also another big thing is glute strength, specifically gluteus medius which rotates your hips/thighs outwards. Underdeveloped gluteus lend to over utilized erector spinae muscles that lend to bad posture/back pain.
Great technical advice itt, I'm not as knowledgeable but as an anecdote my posture improved significantly after I started doing yoga a few times a week. You can probably find some community classes that don't cost as much as the places that cater to yuppies and once you know the basics you can do it on your own.
I'm right there with you OP. You probably have weak abdominal muscles. Try doing sit ups.
I always thought I was in shape cause I'm a skinny guy even tho I never exercise. Walking daily with a loaded pack made me realize how weak and prone to injury my body is. Don't push yourself too hard and don't ignore any pain you feel.
>>715260
Sit ups are not a good idea, especially if OP already has back pain.
1. They would tighten his already tight hip flexors, because sit ups activate hip flexors more than abdominals.
2. They would exacerbate any existing disc issues by putting the back into flexion under strain. Pushing any herniation or bulge in the discs out and causing it to be more likely to pinch and cause pain.
Stronger abdominals might help marginally, but sit ups are the absolute worst exercise to do it. Wheel roll outs or planks where you can strengthen the abdominals without compromising the spine are superior in every circumstance.
>>715144
I use to have knee issues, tho I think my advice will help back pain as well:
1. walk
walk as much as possible. start from a daily five minute walk and expand it to an hour or so. don't run.
2. pack less
you don't need to carry all that much. if weight is an issue, use some of those office dollars to get a lighter setup. and post a "what I carry" thread.
3. yoga/feldenkreitz/something of this sort
not being too faggy, this can help
g'luck
yoga. Look up yoga with adrianne on youtube
>>715178
>this site contains malware
>>715144
Just eat some vicodin.
Seriously though my back and shoulders are kinda fucked up ever since getting hit by a car while working a little over a year ago. When I'm fishing, sometimes I have to lay down in the grass and take some pressure off my back and shoulder. It sucks since I'm only 26. I should try some of those stretches they taught me in PT.
>>715144
Your back needs strengthening and flexibility. Firstly, switch to a standing desk if possible, even if only at home.
Secondly, how is your posture? Stand against a wall with your heels against the wall, when your shoulder blades, bum, and heels are against the wall does the back of your head touch the wall or float a little?
If the back of your head floats off the wall while relaxed in that position, your trapezius needs strengthening as well. Stand in the aforementioned position and try to touch the back of your head to the wall and hold it there for 30 seconds, relax, and repeat for 30 seconds. Do this a few times thought the day for 1-2 weeks or so until your head naturally falls against the wall in that position.
Once your neck is sorted, you can focus on the anterior pelvic tilt in your sitting posture, sit with your back and neck straight and your butt pushed as far back in your chair as possible, and correct yourself to this position until it's natural to you.
Then start doing a regular back exercise routine
http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
for the rest of your natural life.
Good luck anon!
>>715144
Stretching and strengthening. I was in the same boat as you, found /fit/ a few yrs agoand started lifting, working out really helped with my back pain. Also when i go /out/ my pack feels like nothing now.
>>715182
>probably still better than asking fit
>>715144
deadlifts (or some exercise that focuses on the lower back, hyper extensions, squats, ect) and losing 50 lbs cured me of virtually all back pain. i frequently go kayaking for days at a time now without any problem
>>715144
swimming is probably one of the best full body exercises you can do.
Honestly, you need to stick yourself on a fitness program.
Also lurk /fit/. Once you can look past the repressed homosexuality it's actually very useful for stuff like this.
>ctrl+f "convict"
>no results
>>715144
convict conditioning. it's progressive calisthenics on a schedule made for people like you - either recovering from injury or starting from a sedentary lifestyle.
>>715144
you're going to need to spend some time learning the basics before you can move on to your beginner back-strengthening routines.
http://www.tlmvpsp.eu/convict-conditioning-paul-wade-pdf-t11447866.html
>>715144
trust me. start doing sit ups. also augment that with holding a sit up halfway for 60 seconds. Your back will get into good shape if you do that for a few weeks. start with as many as you can then end off with the holding exercise.
>>716582
>repressed
>>715144
Went to the doctor because I was in a motorcycle wreck and my back is fucked up. He sent me to physical therapy to see if that'd help my back so we could avoid surgery.
Fucker was charging me out the ass to do core and back exercise. I said screw that and started hitting the gym.
Dead lifts, squats, hyper extensions, and core exercise.
>>717230
Me again.
Took me like 3 weeks of working out and my back pain was gone. It was serious. Having to lay in the floor almost crying while my entire lower back was numb or in pain kind of serious. Couple of my vertebrae are misaligned and my L1 is slid forward and it's at almost a 45 degree angle to my L2.
>>715144
https://www.youtube.com/watch?v=MWlGszPkAhY
>seeking medical advice on the internet
You will get people like this idiot:
>>717230
If you have undiagnosed and unclear back pain speak to medical specialists. The only advice I will give you is stop carrying things in your back pockets if you haven't already.
