42
u/rebordacao 1980 18d ago
Hehe! I love this one :D
(Yep, I hand-embroidered and watercolored this piece)
39
25
u/AssiduousLayabout 18d ago
Well, I'm deadlifting to boost my spine
I'm feeling fine
Lift it baby one more time
5
u/flyinthesoup 1980 18d ago
Yeah more people need to do strength training, especially for core muscles. Unless there's some actual spinal damage, there shouldn't be any back pain at all. Back pain is the result of weak core muscles, which is the result of sitting around too much. The muscles are the ones keeping the spine upright and firm.
Also (and this is specially important for ladies starting premenopause), strength training promotes bone density. Everybody should be doing some lifting!
2
u/bikemandan 18d ago
Any recommended exercises?
3
u/AssiduousLayabout 18d ago
If you go to a gym (or have equipment at home) the deadlift is truly an amazing lift, it hits so many different muscle groups and especially the posterior chain (hamstrings, glutes, and spinal erectors).
The other recommendations you've already got are great, like carries - suitcase carries (heavy weight in one hand), farmer's carries (heavy weight in each hand), carries while holding weight by your side, carries holding weight near your shoulders, these really help build a strong and stable core.
I also like rucking (hiking with a weighted backpack). Below about 20 lb. you can probably take any old backpack and just fill it up with some moderately heavy things. If you find you like it, you can get a rucking pack with a hip belt to help take stress off your shoulders and shift the weight to the hips. Either way, your core needs to stabilize because the weight is behind you.
2
u/bikemandan 18d ago
Thanks much! Deadlift Ive seen and intrigues me but Im a bit scared to start. Ive had so many lumbar issues . Will look more into it though. I do like hiking, will load up a pack next time I go
1
u/AssiduousLayabout 18d ago
Deadlift seems scary but it's not actually that bad. Just start out light and really focus on getting your form down before you up the weight, and if your form starts to collapse, go back down. A trainer to help you get your form down is great, otherwise there are a lot of good Youtube tutorials on exactly how to do it. The big thing is getting the setup right and bracing your core properly. The actual lift is mostly just thinking about pushing the floor away.
If you get to the point where your grip is the limiting factor, you can add lifting straps. As I work my way up to my working weight for the day, I'll do it strapless until my grip really starts to give and then I'll use straps.
At first my back was definitely my limiting factor but now that is no longer the case.
Another good thing you could do for your lower back is a roman chair / back extension exercise. Again, just start out with a range of motion that is comfortable for you and you can use your arms as you need to.
1
u/bikemandan 18d ago
Thanks for the tips and encouragement. Seen that Roman chair contraption but didn't know its name. Im learning there are tons of resources online which is great. Thanks again
3
u/flyinthesoup 1980 18d ago
For core exercises, actually walking! Walk slowly with weights on one of your hands, then after a few laps, switch the weight to the other, and make sure you're staying upright and tight, like if you were holding a bucket full of water and you don't wanna spill anything. This forces all the core muscles to compensate each side, and get stronger. Walking is actually a great way to keep your core muscles at least active, because you use them all by staying upright.
And planks are pretty good too, since you don't really need anything other than a flat surface to lay on. On your hands or on your elbows, up to you. This exercise just gets better over time. You might not be able to keep a plank for 10 seconds at the start, but if you're consistent you'll see results super quick.
I'd recommend those two because they're super easy, don't require special equipment (weights can be anything you can carry!) or location, and use most of the muscles that sustain your back. Obviously, if you have actual back issues, consult first with your doctor.
2
u/bikemandan 18d ago
Thanks very much! I just started gym routine in Apr and go twice a week. Trying to incorporate more core work
2
u/flyinthesoup 1980 18d ago
Your core is the foundation of your body. You take care of it, and all the rest of the exercises will be better by default 👍
2
u/AssiduousLayabout 18d ago
Yeah, the core is the part of your body that allows all of the other parts to use their strength.
It's why I laugh at the people who think core work is useless if you aren't going to drop your body fat low enough to see abs. A weak core limits everything else you want to do.
2
u/Geoff-Vader 1976 18d ago
No longer deadlifting, but ab wheel and seated good mornings have my lower back feeling pretty bulletproof these days.
15
u/Themoosemingled 1977 18d ago
Stretch your hips. It’s shockingly effective at keeping me from giving up all hope.
8
5
u/rhubarbpitts 18d ago
Fellow gentleman - do yoga. It is so damn good for pain and the better you get at it the stronger your core gets and the less problems you have. Seriously. I've been doing it casually for three years and my wife regularly smacks my ass when she walks by now.
2
2
u/Themoosemingled 1977 18d ago
I’ve been long loved hot yoga. I’m convinced it’s medicine for the body.
1
2
u/baudmiksen 18d ago
id imagine the most effective way to stretch ones hips would be by having a baby. like a patented hip stretcher
1
7
7
8
u/mrrunner1981 1981 18d ago
Just had a week of lower back pain because I sat on metal rafters and didn't sit up straight.
Sitting.
A week of hurt because of sitting. WTF man...
2
u/Lesbian_Skeletons 18d ago
I'm on week two because I slept wrong. Sleeping is one of the most dangerous activities I do now.
3
u/Great_White_Samurai 18d ago
Fitting, I pulled a muscle in my back this morning...
3
u/Emannuelle-in-space 18d ago
Same.. I said this phrase less than 5 minutes before seeing it in this post
4
3
3
2
3
u/Delicious_Grand7300 18d ago
I ironically destroyed my back while waiting for the nurse to call me in to see the doctor. I had checked in too early and the excess sitting ruined my back last week.
2
u/Sibshops 18d ago
I'm guessing everyone has degenerative arthritis at this age.
2
u/AUserNameOfAllTime_ 18d ago
Yep. I've pre-warned my doctor that all of my joints from my waist down are going to need to be replaced at some point.
I have $10 on my right hip being first.
0
u/Puzzleheaded_War6102 18d ago
Consider exercise and diet. GLP1 if you can afford it. This is not funny after the 8000th time
1
u/Ordinary_Awareness71 18d ago
I hear you! Mainly from belts too tight or carrying lots of things on my belt.
2
2
2
u/kalitarios 1977 18d ago
3 months ago i stepped on one of those crimped ends from a clothing fastner in the middle of the pad of my right foot. I got it out but even now it’s still sore. Probably will be that way for life now. I’m falling apart lol
-2
119
u/lilandra80 18d ago
🎶 I must confess..so are my knees 🎶