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Getbig Main Boards => Gossip & Opinions => Topic started by: Danimal77 on May 11, 2017, 12:35:13 AM
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Had an ab injury last summer. Since then my core weakened and my posture was horrendous during this time. MAJOR compensation on one side, which affected the muscles around my pelvis and has led my lower back to be in serious protection mode. It's painful as a bitch. What is the best way to get the lower back out of protection mode and restore alignment and strengthen my core. I'm 39 and this ain't fun. I've NEVER had back issues until last year.
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Deadlifts, done sensibly of course
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You have to work the front as well as the back, those two sets of muscles work together...
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Walking, cold showers and sleeping on the floor
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Had an ab injury last summer. Since then my core weakened and my posture was horrendous during this time. MAJOR compensation on one side, which affected the muscles around my pelvis and has led my lower back to be in serious protection mode. It's painful as a bitch. What is the best way to get the lower back out of protection mode and restore alignment and strengthen my core. I'm 39 and this ain't fun. I've NEVER had back issues until last year.
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Buy an inversion table and thank me later. (Well,it works wonders for me at least)...
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Buy an inversion table and thank me later. (Well,it works wonders for me at least)...
Thought it was only beneficial to lower back issues, but wow...
(https://s-media-cache-ak0.pinimg.com/736x/bd/d3/cc/bdd3cc8478c1f9acb370030d062a641b.jpg)
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can it be used with sex games as well?
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Strengthen your core the best you can
Also make sure your back is flexible - especially thoracic spine area
Use cannabis and don't go to narcotics
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A lot of old farts swear by reverse hyper extensions for the low back. You need to work your abs as well for balance. Good luck.
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Squats and deadlifts.
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Walking, cold showers and sleeping on the floor
Surrounded by guns.
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Walking, cold showers and sleeping on the floor
sounds like prison
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Thought it was only beneficial to lower back issues, but wow...
(https://s-media-cache-ak0.pinimg.com/736x/bd/d3/cc/bdd3cc8478c1f9acb370030d062a641b.jpg)
Any chance this can be combinated with a supinated bicepcurl machine?
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Surrounded by guns.
Shaboomm bitches
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Had an ab injury last summer. Since then my core weakened and my posture was horrendous during this time. MAJOR compensation on one side, which affected the muscles around my pelvis and has led my lower back to be in serious protection mode. It's painful as a bitch. What is the best way to get the lower back out of protection mode and restore alignment and strengthen my core. I'm 39 and this ain't fun. I've NEVER had back issues until last year.
1. Start w/soft tissue work foam roller, lacrosse balls, etc
2. Glute, Psoas activation with mini-bands this a just an example of the complex we do every lower body day
https://instagram.com/p/BSScJgZBH_M/
3.Keep core work limited to anti-rotation (Pallof press, etc). Transverse Abdominis for about 4-6 weeks
4. Posterior chain work. Most people are quad dominant and takes over the hamstrings leaving the glutes and lower lumbar, psoas weak and vulnerable to injury. One weak link out the chain is all it takes. Weak hamstrings also leave knees vulnerable to injuries as well.
5. A shit load of hamstring, glute and low back stretches, static holds.
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1. Start w/soft tissue work foam roller, lacrosse balls, etc
2. Glute, Psoas activation with mini-bands this a just an example of the complex we do every lower body day
https://instagram.com/p/BSScJgZBH_M/
3.Keep core work limited to anti-rotation (Pallof press, etc). Transverse Abdominis for about 4-6 weeks
4. Posterior chain work. Most people are quad dominant and takes over the hamstrings leaving the glutes and lower lumber, psoas weak and vulnerable to injury. One weak link out the chain is all it takes. Weak hamstrings also leave knees vulnerable to injuries as well.
5. A shit load of hamstring, glute and low back stretches, static holds.
great post
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1. Start w/soft tissue work foam roller, lacrosse balls, etc
2. Glute, Psoas activation with mini-bands this a just an example of the complex we do every lower body day
https://instagram.com/p/BSScJgZBH_M/
3.Keep core work limited to anti-rotation (Pallof press, etc). Transverse Abdominis for about 4-6 weeks
4. Posterior chain work. Most people are quad dominant and takes over the hamstrings leaving the glutes and lower lumbar, psoas weak and vulnerable to injury. One weak link out the chain is all it takes. Weak hamstrings also leave knees vulnerable to injuries as well.
5. A shit load of hamstring, glute and low back stretches, static holds.
Solid info by coach
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1. Start w/soft tissue work foam roller, lacrosse balls, etc
2. Glute, Psoas activation with mini-bands this a just an example of the complex we do every lower body day
https://instagram.com/p/BSScJgZBH_M/
3.Keep core work limited to anti-rotation (Pallof press, etc). Transverse Abdominis for about 4-6 weeks
4. Posterior chain work. Most people are quad dominant and takes over the hamstrings leaving the glutes and lower lumbar, psoas weak and vulnerable to injury. One weak link out the chain is all it takes. Weak hamstrings also leave knees vulnerable to injuries as well.
5. A shit load of hamstring, glute and low back stretches, static holds.
Am I doing all 5 points at the same time, or is there an incremental timeline I should be following? Thanks for all the info btw man. It's much appreciated. I'm losing all patience over here. I've seen a chiro 4 times, a therapeutic masseuse, 2 osteopaths and still 0 relief. In fact, it's been getting worse (spreading). Was going to try an acupuncturist next week, but I realize they don't help to rehabilitate me. Just need some relief from this constant pain. Should I be aligning myself with any one professional? Athletic Therapist? Physio?
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i already posted this lowback fix do a search asshole
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Thought it was only beneficial to lower back issues, but wow...
(https://s-media-cache-ak0.pinimg.com/736x/bd/d3/cc/bdd3cc8478c1f9acb370030d062a641b.jpg)
Yeah this and yoga ( no homo) works too.
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Am I doing all 5 points at the same time, or is there an incremental timeline I should be following? Thanks for all the info btw man. It's much appreciated. I'm losing all patience over here. I've seen a chiro 4 times, a therapeutic masseuse, 2 osteopaths and still 0 relief. In fact, it's been getting worse (spreading). Was going to try an acupuncturist next week, but I realize they don't help to rehabilitate me. Just need some relief from this constant pain. Should I be aligning myself with any one professional? Athletic Therapist? Physio?
I'll post a more detailed response later this evening
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This. The reverse hyper completely cured my back (knocks on wood)
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Squats and deadlifts.
x2
Great advice!!
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master hot yoga (ppl laugh at me when i say this)
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I can only speak for what works for me regarding my back that seems bullet proof. Again the below works for me and it might be wrong for others.
1. Walking-running-standing. Too many people do nothing but sit and an exercise session can't fix that. You have to be on your feet everyday doing some walking, running or standing. You have to have strength in your standing muscles so to speak. How many big lifters can't stand for a couple of hours because it's too fatiguing? I really believe a lot of back problems could be fixed with just taking a 30 to 60 minute fast walk every day.
2. Make sure you are doing at least half or your weight exercises with barbells/dumbbells and not sitting in exercise machines.
3. Train abs not only with isolation but gross hip movements like sit ups and leg raises. The old fashion ab wheel that you can buy for 5 bucks really works.
4. Always include either deads or Olympic lifts like power cleans in your routines. Even one arm snatches with a dumbbell are outstanding for a substitute.
5 and 6 are key.
5. Semi stiff leg deadifts off a block to get a good range of motion. Go slow on the negative but get that stretch.
6. Weighted back extension on an old fashion horizontal back extension bench. I hold a plate behind my head. The new 45 degree benches are garbage. The resistance falls off near the top.
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x2
Great advice!!
Just like swimming and using kettle bells as a flotation device..
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any complicated advice isnt good advice.
how about a treatment that doesnt take half a day to set up and the other half to execute?
or doesnt require machines that no gym have
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put ur legs up high on a tree or wall and raise ur but from the ground pressing feet into wall or tree. do as many reps
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U can always try this ;D
(http://www.getbig.com/boards/index.php?action=dlattach;topic=313839.0;attach=354265;image)
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U can always try this ;D
(http://www.getbig.com/boards/index.php?action=dlattach;topic=313839.0;attach=354265;image)
He'd be into that if it was Levrone doing it to him.
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Just like swimming and using kettle bells as a flotation device..
Worked for me.
I went two years with a screwed up lower back.starting last winter I decided to get back to doing squats and deads,also added more abs and core work.I'm not saying my back is 100% but it's the best it's felt in years.