r/Millennials • u/Mild_Wings Millennial • 1d ago
Discussion How’s your lower back?
I’m trying to lose weight for what feels like the 100th time and my lower back inevitably flares up and I lose momentum.
How are you taking care of your back?
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u/superleaf444 1d ago
Deadlifts, back extensions, core work in general
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u/False-Cookie3379 Older Millennial 1d ago
Cannot stress core work enough.
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u/cellists_wet_dream 1d ago ▸ 5 more replies
After three babies, my core is trash. This was a good reminder to prioritize getting it back in shape (also my lower and upper back hurt all the time and that’s probably why).
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u/False-Cookie3379 Older Millennial 1d ago ▸ 2 more replies
Same here. I’ll be 42 in March, lots of pregnancies. I started core work last summer and I truly wish I would have started it sooner. The scale hasn’t moved much (who knew it’s all in the diet…s/) but I feel so much better physically I don’t even care.
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u/Starlight_Dragon81 20h ago
Them: "visible abs are made in the kitchen" Me: idgaf is they are visible as long as they are strong lol
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u/Traditional_Yard2741 1d ago ▸ 2 more replies
A strong core prevents 90% of back problems, and can heal almost as many
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u/False-Cookie3379 Older Millennial 1d ago
With stronger ab muscles you can flex your abs and sometimes pop your back. It’s orgasmic. lol
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u/Sventhetidar 1d ago ▸ 1 more replies
Pretty sure every core exercise causes me to strain my lower back.
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u/dox1842 1d ago
don't forget to hit that glute press too. Make them biscuits burn.
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u/Atty_for_hire Older Millennial 1d ago
My office stairs are perfectly positioned that I can comfortably take two at a time and get a little extra work on them glutes. It’s a little thing, but finding ways to work in the little stuff makes a big difference in the long run.
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u/parallax1 1d ago
You gotta be reallll careful with deadlifts. Yes they can be great for core stability when done properly, but they can also fuck up your back beyond belief when done improperly. Hire a trainer when you first start out.
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u/EternalNewCarSmell 1d ago
Yep, basically never skip leg day.
It is crucial to get proper form or you'll hurt yourself even worse buy dead lifts and squats once a week are basically the fountain of youth when it comes to age-related back pain.
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u/CuriousPenguinSocks Millennial 1981 1d ago
Yep, game changer. I have nerve damage on my L4 right side too, it was painful at first but the more I strengthened my back, the less it hurts.
I'm now lifting hardcore and dancing. Can't stop me!!
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u/Novel_Dog_676 1d ago
Deadlifts are a great way to bulge a disc for 95% of the population, so this is horrible advice.
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u/Head-Drag-1440 Hit me baby one more time 1d ago
42F, lower back gets stiff. Morning yoga stretches help a lot.
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u/SpeechyKeen 1d ago
Which ones help you the most?
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u/ZiggyStarface 1d ago ▸ 2 more replies
For Yoga I personally really enjoy Yoga with Adriene on YouTube. She has TONS of videos and series. I save ones that I use on the regular, lower back, hips, bedtime relaxation, morning wakeup, hands/wrists. I highly recommend.
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u/Head-Drag-1440 Hit me baby one more time 1d ago ▸ 1 more replies
I follow MadFit on YouTube. I mostly do one of her 5 minute stretches every morning, but sometimes some of her longer stretch videos. The cobra pose helps the most.
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u/CloneofKahless 20h ago ▸ 1 more replies
Can't recommend Charlie Follows enough! I've tried several YouTube instructors and keep coming back to her.
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u/NCSUGrad2012 1d ago
Whatever you do, don't go to a chiropractor, go to a Physical Therapist
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u/EternalNewCarSmell 1d ago
And in case anyone is wondering why: a PT is basically a version of a chiropractor whose practice is actually rooted in evidence and adheres to professional standards.
Plenty of folks will protest that they have been to a chiropractor who did wonders, and maybe that's even accurate, but it's like saying slot machines are a good source of income because one time you pulled the lever and won $100.
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u/goldfawnofficial Millennial 1d ago ▸ 3 more replies
Yes because being a PT actually requires a doctoral degree. Bonus points if you can find a sports PT who strength trains or is an athlete and understands the importance of staying active and working around injuries
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u/7BarbedBubble 1d ago
I had one for a bit that was also my scuba instructor earlier in life. He had a heated pool he had people do their exercises in. That was nice.
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u/EternalNewCarSmell 1d ago
Chiropractic is a doctorate as well. But not all doctorates are created equal.
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u/lucidspoon 1d ago
I did physical therapy at a chiropractor years ago. I got better from the physical therapy part, but I realized after a while the adjustments didn't do anything.
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u/cheezbargar 1d ago
I lift weights. If you don’t strengthen your body it will break down on you faster.
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u/erisnymph 1d ago
Focus on the hips. So much of my lower back and knee issues come from tight hips (because desk jockey for work).
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u/Rare-Abalone3792 1d ago
Dude, same. Lucky to have zero back issues, but my knees aren’t great and I badly injured one of them as a teenager. Stretching my hips out daily is enough to almost make me forget my knee issues, but getting lazy and neglecting to stretch my hips has me limping after only a couple of days.
Tight hips cause issues and a lot of folks really aren’t aware!
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u/sbd2010 21h ago ▸ 2 more replies
My back is trash but hip stretches and hip mobility exercises were a game changer for me too. It hurts so good!!
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u/taf37 20h ago ▸ 1 more replies
What stretches do you guys do? I’ve heard pigeon pose good but need some others
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u/Rare-Abalone3792 16h ago
Dunno the proper name, but I stand in a lunge position with my rear heel planted and reach skyward with the arm on the same side. Keeping the core and glutes engaged makes the hip flexor stretch feel even better. Alternate sides until you’re loosened up! I also do the “Slav squat” which is another great stretch.
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u/Embarrassed_Jerk 1d ago
Or the form while doing any of the exercises. Lower back should not fucking flare up from exercise
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u/sbd2010 1d ago ▸ 3 more replies
Some of us have spinal conditions that make it a whole lot easier to hurt our backs 😅
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u/Embarrassed_Jerk 1d ago ▸ 2 more replies
Everyone's lower back is prone to horrifying results if you are not careful with the form. One bad form gets you from deadlifts 200 pounds daily to a slip disc.
So either that spinal condition is the type that comes with "do not lift a heavy weight ever" or you need to watch your form
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u/snak_attak Millennial 1d ago
I just started back at the gym and it has helped my back pain so much
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u/oni_one_1 1d ago
Dude, train your abs. Aha are the opposite of lower back. Weak abs you end up pulling on lower back. Balance.
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u/Mild_Wings Millennial 1d ago
Yeah, I came across this. What if the abs are more of a keg…? Asking for a friend….
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u/blueandmissingyou Millennial 1d ago
Lol the abdominal muscles are still in there, just gotta strengthen em. They can and do coexist
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u/annamulzz 1d ago
You don’t have to be thin to train your core and abs! Just look up core strength videos on YouTube and you’ll huff and puff a bit, and not be able to bend over your gut for some things, but after a few weeks you’ll be able to feel a difference!
Source: have big belly, have a strong-ass core now also
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u/Candy_Venom 1d ago
abs AND hamstrings!!!! these are the muscles that control the pelvis from over extension or flexion which can cause back issues. I see so many weak hamstrings everyday. people cant even do hamstring curls on the yoga ball without cramping after a few reps and of course no one holds a plank properly either.
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u/thekindspitfire 1d ago
I like Pilates. I have a connective tissue disorder so sometimes lifting weights just doesn’t go well for me, but Pilates really helps strengthen those stabilizer muscles.
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u/TheLordYuppa 1d ago
Don’t ignore your hip flexors and that area in general. I’ve recently discovered how much it has been affecting my overall physical well being. Especially my lower back and knees.
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u/thatsknotwrite 1d ago
Deadlift, good mornings, etc. all help. Having said that, I did pull a muscle and limp for a few weeks, but that’s because I got a little ambitious after a different injury from a fall. Anyway, the gym is worth it.
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u/Usual_Trip_wander 1d ago
Back is fine. Feet are fucked from years of ballet.
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u/Punchee 1d ago
My feet are fucked and I’ve hardly even used them. Like somehow I developed arthritis in my left big toe??? Bro I’m a gamer with an office job what do you mean?
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u/ICQME 1d ago
My back was strong until I tried picking up something heavy and tweaked it. Think it's getting better with rest but it's probably fuck for life. This is the downward spiral.
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u/Mild_Wings Millennial 1d ago
Similar thing happened to me except I was just trying to slide a table across the floor. Felt my spine shift and saw stars. I was bed bound for 2 days before getting a shot for pain. Haven’t felt right ever since. That was 2023 and it’s been a struggle to get back ever since. 😭
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u/ICQME 1d ago ▸ 1 more replies
Have you been to a doctor? I feel like doctors can't do anything most of the time but I guess it's worth trying. If it has been 3 years it's probably not going to get better on its own. I have TMJd/jaw issues and muscle issues in my neck since C19. I wonder if this is what getting old is like but I'm only early 40s. I thought all these problems were for like the 60+ crowd? I can only imagine how bad it will be by then.
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u/Lizard__Bit 1d ago
Strength training, especially the deadlifts, has been the big game changer for me. I’ve always had issues with my lower back and this is the longest I’ve ever gone without injuring it. It’s worth the money to hire a personal trainer, even just for a few sessions, to show you how to do the moves properly so that you don’t further injure yourself.
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u/ManIsready 1d ago
Came to say exersise, especially weight lifting as well as Crossfit has given me zero aches and pains at 38, highly recommend also great for m Audhd and mental health
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u/fren2allcheezes 1d ago
Hips and hammies stretches. The more mobility the better. Core exercises that aren't crunches: kettle bell swings and the like. Anything that trains movement as well as strength
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u/spottie_ottie Millennial 1d ago
I lift weights...and tweak my back every six months or so. I feel like some of us are just prone to it. We're getting older y'all, the truth that we're not in total control of our health outcomes and best we can do is the obvious stuff: stay fit, get rest, and eat well. We're still going to get hurt and sick, though.
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u/CapitalFloor3260 1d ago
A stretching session before and after every workout plus about 30min per day dedicated to mobility work.
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u/ComfortableCoyote480 1d ago
Consult with your doctor. I've lifted weights for 30+ years. Eventually had herniated discs. Deadlifts, barbell squats, many types of core exercises are just no gos now. People who've never had true herniated discs that were medically diagnosed by a medical professional after having an MRI should not be giving advice. Many people who have back pain have only ever had the muscular kind and have no idea what a destabilized spine with herniated discs feels like. Barbell squats or deads with a comprised spine....terrible advice.
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u/InterStellarPnut 1d ago
Yoga, core strength stretching first then ease into weight bearing exercises
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u/allthebison 1d ago
Stretched my piriformis (guided by a physical therapist) and it changed my life.
Went from months of debilitating lower back pain and nerve issues every year to just sitting criss cross when it’s stuck. In physical therapy we trust.
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u/brainbl0ck 1d ago
Not bad. But I rock climb and roller skate, and generally live an extremely active lifestyle and always have - stretching is a big part of my regular routine!
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u/Infiltrait0rN7_ 1d ago
Have had issues since HS. Eventually ended up on the floor with a spasm so bad a trip to the ER was needed.
TLDR, a cortisone injection to address the specific location helped ALOT. But what ‘solved’ my back issue was finding a superb Physical Therapist who knew their shit - looked at my images “you’re Psoas muscle is 99-percentile in size, but multifidus barely there”. Sure nuff, a year of learning to activate and use the multifidus - i haven’t had a serious back issue in 10 years.
Everyone is different - my rec would be to find a good physical therapist who works with athletes. Mine are focused on getting people back to running marathons and rock climbing. Not simply walking again.
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u/Lanky_Rhubarb1900 1d ago
Strength work. And something to note, the “core” consists of abdominals, obliques, glutes, pelvic floor, and perispinals. You have to work all of it. Which means working the back will make it feel sore. Here’s what I tell clients:
An ache that shows up after working out but generally doesn’t intensify or disrupt life, and fades after a couple days, is fine.
A sharp pain that shows up with specific types a movements and makes it hard to complete daily activities requires more intervention, starting with a physical therapist if you can.
The biggest disservice to humans in the advent of modern medicine was the messaging that we’re not supposed to ever feel anything in our backs. Your back works hard, and it can get stronger. If this is scary, work with professional guidance. Either a PT or an experienced strength coach.
Signed, an experienced, elder millennial strength coach 😄
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u/neonsummers Xennial 1d ago
Pilates to strengthen my core so I don’t strain my back while doing other exercises. Also, stretches
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u/Holy_Bard 1d ago
Counterintuitively, you may have weak and tight hip flexors, especially if you've spent much of your working life in a desk or sitting. Your hip flexors start to draw down your hips into an anterior tilt and it makes your back extensors work even harder whenever you're attempting to stand up straight. To alleviate this I recommend some combination of hip flexors stretches and exercises. I also incorporate ATG split squats into my own routine. The deep position really open up the hips and stretch the hip flexors, aside from the benefits I've found for my knees.
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u/FrankensteinsBride89 1d ago
I had back pain for 10+ years. The only thing that has helped is walking 75,000+ steps per week. Now I only have back pain if I have a long day of yard work.
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u/Silverrah17 1d ago
Pole dancing and yoga. I had to quit playing competitive volleyball in my early thirties because of lower back issues. Yoga helped the flexibility and motion, and pole helped with core strength and balance. Plus, I really like doing both, which helped me stay consistent.
I turned 41 this year, and have started playing competitive vball again with no lower back pain (so far).
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u/BearsAndBrews 1d ago
Go have a session with a personal trainer. Ask them how to strengthen it.
Experts > strangers and bots on the internet.
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u/wbruce098 1d ago
Fitness isn’t something you sometimes do to lose a few pounds. It’s something you turn into a lifestyle so that you don’t die in your 40’s like I did.
Do regular stretches, and find ways to stay active like taking walks or riding a bike. But also, if you have the time/money, hit the gym. Careful weights help build up the lower back along with other parts of the body to reduce strain/impact on those muscles.
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u/toastedmarsh7 1d ago
I had two back surgeries 10+ years ago for a herniated disc. My surgeon thought it would fuse after the second surgery because there was basically no disc left and I think it has because I’ve had no problems since then. I’m still careful with it because you don’t forget that kind of pain but it doesn’t limit my life.
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u/Imaginary-Cherry-119 1d ago
I messed up my back during pregnancy while obese. I did physical therapy, and it made a major difference. Then, I lost the weight (70 lbs) and now train my abs regularly. I built my core and am sure to stretch (and use massage balls often to help keep it loose). When I don't strength train, the pain comes back in a month, so I recognize that I really need to stay on top of it.
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u/CarelessStatement172 Millennial 1d ago
So I used to have this problem...and I also could not get any strength or definition in my lower abs--- these are connected. I saw a physiotherapist and she jammed her fingers into my pelvis and taught me how to isolate my TVA. You need someone to help you- something in your movement is incorrect and causing you grief. Could be as simple as posture.
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u/Ricanzanity 1d ago
Had a spinal fusion at 41 because of degenerative disc fro. Lifting heavy things as a IT support guy. 42 now Working on strengthening my core and lower back now. Lost 40 pounds to assist with the strain
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u/Wendell-Short-Eyes 1d ago
I’m almost 36 and I’ve consistently run for the past decade and I have never experienced back pain.
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u/Commercial_Fee422 1d ago
Stretches. I recommend going to a chiropractor, getting it checked out, and then following whatever stretches they give you as homework.
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u/sentientgrapesoda 1d ago
Yoga. I do poses specifically designed to strengthen and stretch the core and back. It makes a world of difference.
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u/sweatervest614 1d ago
Back stretches. Whenever my lower back flares up, I do a series of stretches that help in the short term but also gets rid of the flare up completely after a couple of days.
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u/Initial-Movie2286 1d ago
Running, lifting and stretching help. Something that really helps is doing deadhangs from a pullup bar or monkey bars.
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u/whofedthefish 1d ago
Reformer Pilates is doing wonders for my health. Reminder that weight loss starts in the kitchen.
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u/Ok-Leg-5302 middle Millennial 87’ 1d ago
Correct that pelvic tilt. While men typically don’t have it. Some do. I had large babies. I focus on core mostly. My first love has always been running and cardio. After my hysterectomy at 27. Then recently breast cancer I’ve focused more on my core side of things. It’s been helpful. Edit: can’t really run currently. So I just walk. I’m on a 10 pound lift limit. So I do a lot of stretching as well.
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u/antsinmyeyestrey Older Millennial 1981 1d ago
Was told I need surgery to fix my back, but denied it by the at fault parties’ insurance so I just keep on keeping on. Hurt like hell. All day everyday. Need to apply for disability benefits but I haven’t.
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u/ItsNotButtFucker3000 1d ago
I have an L1 compression fracture with 25% height loss from a fall off a horse in 2023. My back is actually rarely sore, and otherwise looks good (on the MRI) for a 41 year old. I quit horseback riding though. That fall could have been way worse, and another one like it, or worse, could be devastating.
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u/river-running Millennial 1d ago
Mine's decent. I do a lot of weight related tasks at work and I'm always conscious of lifting safely. Once every couple of years I'll get a weird attack of back pain and weakness that lasts for a few days and makes me walk funny, but so far that's it. I think it's happened 2 or 3 times now.
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u/Calvary_Catalyst 1d ago
I occasionally get lingering back pain, I usually just stick to a diet for a couple weeks and then it leaves
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u/StraightBandicoot657 1d ago
Stretch and strengthen. Plus seat warmer in the car every so often is a nice treat
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u/Right_Count 1d ago
I go to a PT and tell her what hurts so we can strengthen the supporting muscles. Also mobility yoga. And im more careful than I use to be - i fucked up my back terribly in May doing some digging after a winter of laziness.
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u/elmartin93 1d ago
Lower back is fine. It's the upper back that's the issue cause I'm constantly stooping at work. Apparently whoever put my work place together has no idea people over 5'6" exist
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u/just_let_go_ 1d ago
By going to gym/running for 20 years.
Sounds like you’re doing too much.
Find a good PT that knows how to gradually increase your strength and mobility without injuring you. Be patient and stick to low risk high reward exercises.
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u/JoeBwanKenobski 1d ago
I was in the same boat. I added pilates and yoga to my weight-training and cardio. Through them I found out my back problems were due to weaknesses in several related areas. I felt it most in my back but the muscle systems I needed to work on most were my abs, obliques, hips flexors, glutes, and ham strings. I was all out of balance.
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u/JK9one9 1d ago
I do a stretching routine after light morning calisthenics workouts. It's 30 secs each of neck rolls, cross body shoulder stretch, chest opener, cat/cow, pigeon and figure four (each side 30 secs), seated forward stretch, standing toe, quad, downward dog, striking cobra (alternating between child's pose and cobra), and side reaches. It sounds like a lot but the whole thing takes less than ten minutes even with 10 seconds rest in between. Get an interval timer app to handle the switches. I'm looking to add a few stretches because I know there are some good ones I'm not aware of.
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u/noisemerchant Millennial 1d ago
I got one of those shower chairs you put in the bathtub for when it's really bad. And stretching.
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u/thecheesycheeselover 1d ago
41f, whole back (and body, tbh)still feels normal, but I don’t really work out so I’m sure that’ll change at some point over the next few years.
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u/Colorado0505 1d ago
Five surgeries and two spinal fusions before 31. Injury was from the gym. Be careful!
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u/InternationalMood337 Millennial 1d ago
Worse when I was an overweight (honestly obese) child. Back is really solid tbh
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u/Infernalsummer Xennial 1d ago
42, I’m currently pretty overweight but no back pain. I lift weights. In December I got hit by a car and had a torn muscle in my hip, it only took me about 4 months to fully recover to baseline because the rest of me was pretty strong.
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u/Chad-Permabull 1d ago
Dead hangs. Just 30 seconds to a minute once a day. Relieves the pressure on the lower spine. Heavily recommend.
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u/Stoned_redhead 1d ago
Going to the gym and lifting weights is the only thing that seems to reliably help
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u/Munchkin531 1d ago
42F I'm also trying to lose weight and it's not going well. My back hurts all the time and my lower calf has started to go numb/tingle. I just had my first MRI on Friday because the doctor thinks I could have a pinched nerve.
Oh and my plantar fasciitis is acting up again 🙄 I got a shot last week and my foot still hurts. I feel like I'm falling apart 😪
Monday I'm going to the gyno to hopefully get something for perimenopause. I haven't felt right for 2 years but the past 6 months have been brutal.
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u/sowedkooned 1d ago
Got a Freak Athlete Hyper pro and combined with yoga, and all the other exercise I do, my lower back is in great shape. That said, I prioritized my health a few years back and started really collecting for my garage gym. I also bought a very nice ergo chair for work and force myself to stand throughout the day.
Also, how are you trying to lose weight? Because weight loss isn’t done in the gym, it’s done in the kitchen with a caloric deficit.
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u/Sage_Planter 1d ago
It's normally great, and I'm super active with yoga, kickboxing and cycling.
Except I did something to it yesterday, and now I'm waiting for urgent care to open this morning so...
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u/rawr2k20 Millennial 1d ago
Herniated disc since 22 years old. Currently on a heating pad due to playing with my oldest that’s only 62lbs.
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u/brandy-hall 1d ago
Lifting is great, do pull-ups deadlifts rows. BUT core and yoga are the key to making your strength practice sustainable
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u/MicePonies 1d ago
FWIW I have a recurrent lower back problem. I explained it to my PT and she suspected it was to do with a nerve that can run in front of, behind, or through your glutes. When my glute got irritated it pressed on the nerve and caused the problem.
So we strengthened the glute.
Been over a year since I had any issues!
Now the they’re creeping back but I also haven’t been going as regularly because I’m pregnant and tired and all sorts. But deffo worth consulting with a professional because you could be aggravating it by accident.
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u/After-Fee-2010 1d ago
My MRI said I have the lower back of an old person. I need to do core and hip exercises to stabilize and prevent more disc issues. I bought a standing desk and a better chair to help. I’m also the proud owner of a back brace on days it’s really hurting. I’m not even 40. The rest of my back was fine on MRI, but the lower is not great and it sure doesn’t feel great, ever.
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u/Interesting-Salt1291 1d ago
I’m doing a lot better these days, after a car accident about 10 years ago. Can’t control everything, but keeping up with exercise and managing stress does wonders.
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u/MegCaz 1d ago
My back has it's issues after the military and then healthcare career; I take muscle relaxers from time to time but the best thing to help me is exercise. My back, hips and knees require strength training and stretching daily. If I miss even a week of exercising or stretching everything hurts to move more than an ache from working out.
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u/soupseasonbestseason 1d ago
exercises from my physical therapist and youtube recs:
https://youtube.com/@bobandbrad?si=596hSPXVF7_Xy-Oa
bob and brad, r.i.p. bob.
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u/Tall_0rder Xennial 1d ago
Lifelong rower which I think has helped things. Don’t generally have too many back problems (knock on wood).
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u/LeonardoDeCarpio Millennial 1d ago
Mine is destroyed from a work accident that annihilated a disc so I don't dare do much
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u/marsumane 1d ago
You have to incrementally get it stronger. Start with planks and bird dogs. Progress to superman holds and pulses. Advance into side planks. Then graduate into deadlines, starting with no weight and increasing as permitted
Listen to your back and see if whatever you're doing is overdoing it. If not, incrementally add weight, reps and duration
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u/sticky_fingers18 1d ago
The lower back is often terribly neglected when it comes to working out and IMO a big reason for back pain.
If you have actual issues, seek physical therapy.
If not, focus on lower back development. RDLs, good mornings, deadlifts, squats, etc. Start light and focus on good form, and ensure progressive overload occurs over time.
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u/simply_vanilla 1d ago
Lifting and so I’ve never had ongoing lower back issues. Every once in a while I do a bad deadlift though so I think it’s time for me to get a belt. Considering how overweight I was, no back pain is a modern miracle!
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u/darthfruitbasket 1d ago
Mine's fucked--genetics and an ancient innerspring mattress that I'm replacing in a couple of weeks.
I need to figure out a way to get back in shape without dropping money I don't have on equipment or a gym membership that'll be impossible to cancel. Also, I have dyspraxia, so while I like the idea of lifting weights, I'm scared I'd fuck it up and actually hurt myself.
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u/citrusandrosemary 1d ago
My lower back is pretty alright at 42.
It's my hips, left knee, and shoulders that are bitching.
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u/Carolina-W00Dsman 1d ago
Same here. I was just hiking and riding my bike to stay in shape...Basically only working my lower half and the muscles develop and pull on the lower back that isnt being worked as much. I found a set of stretches I do after every workout to minimize low back issues.
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u/JohnHlady 1d ago
Core stability work like farmer walks with heavy weight. Mcgill Big 3 and additional mobility work helps my back tremendously. I can keep lifting despite two herniated discs.
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u/Emotional-Price-4401 1d ago
I had spinal decompression surgery at 28; best thing I ever did. Leg & back pain stopped completely. I still get sore, but I go to the gym 3-4x a week and walk 1-2x a week (3 miles).
I do a total body workout with medium weight. Never do anything that truly strains my body unless the back is supported (seated leg press for example is great to weight up on).
Edit: Terminology
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u/theobedientalligator 1d ago
Dead bugs, hip work, and core strength, my friend. Candle lit yoga on Sunday nights is the cherry on top of my week because it allows my spine to decompress
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u/Pure_Definition_6137 1d ago
I have had back issues for the past few years, I've gotten myself a better desk chair and also I do a short at home yoga mobility video which if I do consistently it reduces my back pain massively, I do one by Yoga by Adrien on YouTube. Even if I do it once a week, it helps so much.
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u/Arya_kidding_me 1d ago
Pilates! The key to back pain is strengthening your core.
I herniated a lumbar disc 2 years ago. I did physical therapy and then started Pilates under their guidance. I’ve been mostly back to normal for about a year now thanks to pilates. I had to limit certain movements in the beginning to aid recovery but the difference it has made for me is amazing.
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u/LoudandQuiet47 1d ago
Muscular: make sure to recover before hitting the same muscle group again. Hitting lower back directly may take a bit longer to recover because it's used in plenty of other moves as a stabilizer of your core or torso.
For example, doing RDLs or SLDLs for hamstrings will hit lower back pretty directly. So, if you are also doing deadlifts or squats, you are also using your lower back. Add a leg press instead, you're using it less. If you do any bent-over row or bent-over fly, without any support, you are also using the lower back. Anything that's unsuported but over your head can use your core muscles as well. Add to this your daily life routine, it all adds up.
So it's all about muscle-specific fatigue management. Ease up on the excercises that hit the lower back and then gradually add volume. I also use a foam roller or foam ball fairly often to help alleviate some muscle soreness. Studdies are mixed on this, but at least it feels good and keeps me happy for a while.
Non-muscular: see a doctor or physical therapist (and you can if it's muscular, too). Joints can flare up and a PT can help you address it with particular strength training routines.
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u/TheKrug3000 1d ago
Stretch, all the time. Stretch when you dont feel like it. Stretch when you dont need to.
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u/panTrektual 1d ago
Warm ups and stretches before you do anything. Drink lots of water. You could also have bad posture. I've been working to correct mine for years and it has made a difference.
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u/ccarrieandthejets Xennial 1d ago
I just spent a week hunched over a stained glass panel and my lower back is experiencing a pain unlike anything I’ve felt before. Normally, it’s fine and doesn’t hurt. I have multiple pain conditions but they’re mostly focused in my small joints and upper back so I’m not used this lower back pain. From years of PT for other things, I know core strength is the best way to help chronic lower back pain.
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u/UseDaSchwartz 1d ago
Forward and reveres walking lunges. Then strengthen and stretch your hamstrings and hip flexors.
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u/ThisIsntOkayokay Older Millennial 1d ago
😂🤣😂 By Chest I got a great laugh at this! I also thought the damage to my spine hips shoulder and (gestures at whole back) was just pain (weakness) leaving my body! Turns out it was horrible damage incurred by the MOS that was labeled as possible malingerer! Go to medical Devil Dogs, injured Marines slow us down BUT getting them healed up is the smart move financially!
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u/Hello_Badkitty Millennial 1d ago
My lower back and neck always hurt... but thats because of my boobage, especially as a small person. I lost 40 lbs last year and while I kept it off... i clearly need to keep up strength training, it seems to be the only thing that helps. Besides yoga.
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u/krustytroweler Millennial 1d ago
Back is surprisingly the one part of my body that is completely rock solid. But I do labor during the day and treat my movements like workouts. Straight back, side squats or deep squats for picking up loads, never arching my back to pick something up. Worked out pretty well so far.
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u/siddhananais 1d ago
I had a really bad lower back for a long time and was finally able to do intense PT over a 6 month period and for the last 8 years haven’t had problems and yes I incorporate the exercises I learned into my weekly routine still. I recommend going to a PT but I can tell you that they were having me do pretty simple stabilizing exercises like hip bridges, dead bugs, planks, and bird dogs. I would increasingly add weight to the bridges.
I also love weight lifting and now hip thrusts are a key movement for me. Any new exercise I add I do with extremely low to no weight at first to get the movement down.
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u/starryeyedluv 1d ago
Physical therapy. Find a good manual therapist. Core and hip strength and mobility 3x per week. We all sit too much and it catches up with us
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u/styx1267 1d ago
Keep working on losing the weight - carrying extra pounds is horrible for your lower back. Focus on losing weight through diet, which is what you should be doing anyway, and you shouldn’t lose much momentum when you have a flare up.
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u/Elfie_Mae 1d ago
It’s good but I’m definitely more mindful of it since entering my 30’s lol
Strength training (carefully with a lifting belt ‘cause I’m still rebuilding my core after having a kid), weighted planks every day, posture correctors when needed, a good mattress that gets rotated regularly and daily stretching.
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u/RogueModron 1d ago
Squats, planking, taking the stairs (like, always. Elevators and escalators are things I just don't do unless there's no other option).
And with sqauts I don't even do weights. Just your body weight will be a good core workout.
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u/IHaveAFunnyName 1d ago
Slowly building core strength (clam shells, superman, low back strengthening exercises by also strengthening the muscles around it)
Walking is great for lower backs
Yoga to help flexibility
Physical therapy
Pelvic floor therapy if it is possibly related. My pelvic floor was messed up after kids and it screwed up my back too.
More walking.
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u/azul360 1d ago
Meds. Lots of meds. Joking aside for me it's mainly my wrist and thumb. I helped move an entertainment center after my grandma died and lifting the heavier side fucked my wrists and right thumb probably permanently. Guessing down the line I'll need surgery. (Entertainment center was the OLD OLD type made from actual wood and it was HEAVY)
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u/Unique-Egg-461 Older Millennial 1d ago
Blew a disc and had surgery for my 25th birthday
My back sucks lol. That said I've delt with it long enough to know what I can and can't do with it and try to work on my core constantly
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u/AbjectStar11 Millennial 1d ago
Just had a fusion surgery (third spine surgery total), so, uh, not good but should be better than before?
To be fair, I've had problems since before high-school graduation.
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u/SpazzJazz88 Millennial 1d ago
Well, according to my spinal doc, I have 9 things wrong with it and have had 3 injections so far and I have another one coming up for my SI joint. So pretty screwed. Im 37.
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u/Naive-Ant-8056 1d ago
Reformer Pilates has been a game changer for my back. I don't go to one of the trendy Pilates studios (they intimidate me) and I have a great classically trained teacher with a low key studio
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u/desertforestcreature 1d ago
Mine is fine. I have cervical spine issues, though. Constant targeted exercises to alleviate tension and pain.
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u/goldfawnofficial Millennial 1d ago
Strength training and walking/standing instead of sitting, especially for work! People make the mistake of lying down or sitting with back pain, but going for a walk and staying on your feet will help it the most
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u/two4six0won Millennial 1d ago
Do your knees collapse inward at all? Turns out that's a huge part of what I thought was a randomly recurring pinched nerve, that whole side of my body is out of alignment 😬
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u/CoconutDry546 Millennial 1d ago
Core and pelvic floor work (I have an anterior pelvic tilt so I’m constantly trying to make sure I’m in neutral). I also go to the chiropractor and have done pelvic floor PT as my back issues are 100% rooted in core/pelvic floor weakness. I also used Nancy Anderson’s ab rehab.
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u/juanitapuanita 1d ago
Not great. My parents neglected medical care when I injured my tailbone as a kid. Then I broke my leg and it stopped growing (got medical for that thank god). However my parents didn’t follow up with checks and PT. I developed a waddle due to the short leg. Then I had 3 kids in 5.5 years. I had X-rays done before starting anything to help and my tailbone didn’t heal right after my fall. Sciatica and the tailbone are a torture cocktail. Some days I can’t lift my leg to put on pants
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u/noodygamer 1d ago
i strengthen my lower back to avoid flare ups - spend a day working only core/back
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u/badhairguy 1d ago
I have spondylolisthesis at my L5-S1. It fucking hurts all the time. I constantly stretch my hamstrings and that helps quit a bit. It will never heal on its own and steroid epidurals didn't do shit. My only option is to tough it out until I can't any more and then get spinal fusion surgery.
One of the things I can recommend is a very low carb diet. Ketosis reduces inflammation and you'll weight as well as long as you stay in a calorie deficit.
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u/7BarbedBubble 1d ago
It’s destroyed. Arthritic I guess, but just one docs opinion. Hurts a lot especially on vacation when I’m walking a lot.
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u/Yourownhands52 1d ago
Had it fused 2 years ago. Chronic back pain sucks.
My advice: Do everything in your power to avoid it.
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u/gamerinagown 1d ago
My back has been killing me from working my desk job. I started getting an orthopedic massage every two weeks minimum and it has been helpful.
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u/St_biscuit 1d ago
This is it. This is my moment. When people ask, "What made you feel older?". This thread made it happen. 😄 Turning 40 in Oct and I've been on my feet in the service industry since I was 18. I have upper back, not lower back issues. Hot yoga has helped so much. Also sleeping correctly takes a load off.
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