Best form of treatment for low back pain (weakened core)?

[Danimal77]

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.

[Henda]

Deadlifts, done sensibly of course

[sync pulse]

You have to work the front as well as the back, those two sets of muscles work together...

[DroppingPlates]

Walking, cold showers and sleeping on the floor

[Ropo]

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.

[Powerlift66]

Buy an inversion table and thank me later. (Well,it works wonders for me at least)...

[DroppingPlates]

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...

[ratherbebig]

can it be used with sex games as well?

[Spike]

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

[SquatsRule]

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.

[CalvinH]

Squats and deadlifts.

[Nether Animal]

Walking, cold showers and sleeping on the floor

Surrounded by guns.

[Simple Simon]

Walking, cold showers and sleeping on the floor

sounds like prison

[Sokolsky]

Thought it was only beneficial to lower back issues, but wow...

Any chance this can be combinated with a supinated bicepcurl machine?

[DroppingPlates]

Surrounded by guns.

Shaboomm bitches

[Coach is Back!]

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.

[Simple Simon]

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

[OLKE_TEXAS]

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

[Danimal77]

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?

[Marty Champions]

i already posted this lowback fix do a search asshole

[HTexan]

Thought it was only beneficial to lower back issues, but wow...

Yeah this and yoga ( no homo) works too.

[Coach is Back!]

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

[_aj_]

This. The reverse hyper completely cured my back (knocks on wood)

[chaos]

Squats and deadlifts.

x2
Great advice!!

[tres_taco_combo]

master hot yoga (ppl laugh at me when i say this)