Back pain. Help

I legit have the exact same problem as you and I'm 20 and messed up my back around last August.

I managed to relieve the backpain by doing Good Mornings and Glute raises to essentially strengthen my lower back and hamstrings.

I dont know if what I've said will help, but if you try it out I hope it does help you.

Stop doing squats and deadlifts.
Take 800mg of Ibuprofen three times a day for the next week.
Do 10 bird dog poses for 10 seconds each twice a day. If you do not feel relief after the bird dog poses stop doing them and just let your body recuperate for the week on the ibuprofen.

I had to just not lift for like a year and then do rehab with light shit like roman chair extensions for like another year before I could deadlift and I had to start with like 85lbs and wait like 2 weeks inbetween workouts.

Don't jerk off while slouching in a chair and sitting on the edge of the chair flexing your legs straight.

It causes your lumbar to be hyper flexible and fucks your shit up.

I had this going on in my early 20s as well. Turns out I had a lot of knots back there. They felt like very squishy balls in your back that can move around. I thought it was normal, but then I put a heating pad on my back for a few days and it was completely gone. I also bought my mom a gift card for a massage place and she had the same issue. Not sure if this will help, but try the heating pad, stretch more, look up stretches or physical therapy exercises that focus on that area. It usually gets the job done when it strikes.

Im 22 and have a herniated disc so i feel your pain. Does the pain ever go down the leg or do you feel any numbness or tingling in your leg? If so get an MRI and dont squat until you know whats wrong.
Im getting surgery once this Corona shit is over cause nothing has helped :/

Imagine having the ego to lift 185 without even knowing how to engage your glutes and the idiocy of then worrying about your gains after fucking your back. Not to mention continuing to lift after first tweaking it.

I did this for 10 years and what user says is true.
My lower back and hip trouble me every day because of it.

Your hips are too tight and the muscles in your pelvic area cannot fire properly because of it. The pain is from unequal disyribution of weight. Your lower back is trying to compensate for what the hips, glutes, quads, abductors, adductors, and hamstrings are trying to do.

unironically go take a few yoga classes

Most dyel advice I've ever see.
> Ibuprofen makes you heal slower
> Squats and deads exactly what he needs to be doing

no

See a doctor. You probably need to get an MRI to find out how your back is tweaked and what you can do to get things right again.

dyel

>But we’ve also seen that neither ice nor NSAIDs are capable of obliterating the inflammatory response, and that there is no scientific consensus that anti-inflammatory interventions retard wound healing, stunt adaptation, or delay return to function to any practically relevant degree.
startingstrength.com/article/inflammation_sullivan

my number one method for healing is
>hanging off a pullup bar or
>holding myself up on a dip station

because ultimately, the pain arises due to overcompression of that area, especially when you're bearing loads due to squats.

hanging free allows your spine to decompress.

usually 2-3 days of 3x30seconds hanging a day fixes the issue for me.

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Extended rest is not good for lower back pain

Do some knee hugs and pelvic tilts and generic yoga poses

Planks and side planks

Start doing cardio in a reasonable capacity

Do partial ROM stuff e.g. rack pulls at moderate intensity and fully pain free with perfect ROM

perform FORM

I tries to do the decompression trick like you said, but the instant I got off the bar and put weight on my legs I get shooting back pain in my lower back that goes away only after a few minutes. Am I supposed to keep my core flexed when hanging or do I completely relx my whole body? The shooting pain only occured when I relaxed my entire body while hanging. I've stayed away from hanging like that ever since.

You have a bulging disc. Try these stretches out: youtube.com/watch?v=9SKuFe2SERs
They helped me a lot. If they don't work for you then you're fucked and have to go through surgery.

Back extensions completely killed all lower back gain for me. I also realized how weak those muscles were and how they aren’t really hit hard doing pull ups/rows.

>t. Guy who doesn’t deadlift

Happened to me aswll. I think it was a repetitive motion injury. Stop deadlifting and squatting entirely for a few months. And once you get back to doing them stop chasing one rep maxes and start lifting a weight which you can comfortably do for 3-5 reps.

I also started doing a lot of hip thrusts and that completely got rid of the pain eventually.

see a doc first
however theese things helped me :
It can be caused by your matress that have been worn out (too soft surfaces are unhealthy)
try flipping it and sleeping on non worn out part of your matress,switching sides occasionaly
also light stretching/yoga, plank helped me
external-content.duckduckgo.com/iu/?u=https://wwws.fitnessrepublic.com/wp-content/uploads/2015/05/hip-stretch.jpg&f=1&nofb=1
hope u get well soon

most of the time a nerve ending is snapped in by your spine (lifting heavy stuff)
or your lower back muscles are not strong enough for your weight and it can cause lower back pain
being too heavy (not fat just too muscular) can cause joint/back pain because of the extra
encumbrance

Read Stuart McGill Back Pain Mechanic see Brian Carroll interview on Elitefts /Dave Tate channel then read the book again.

hmm, you could do a semi-decompression, meaning you keep your feet on the ground

youtube.com/watch?v=9SKuFe2SERs
2:53 of this vid

youtube.com/watch?v=DWmGArQBtFI

youtube.com/watch?v=mEMYcrccSzw

watch the entirity of all 3 vids btw

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I had the exact same problem. Deloaded, 'fixed' the form (couple of sessions with a reputable PT and posting form videos online), and started back up again. Eventually the pain came back worse and I had to take about a year off lifting. Also couldn't sit down properly for the entire time without it hurting.

Now I just don't train squats and dead lifts because they're tangential to my goals. I do mainly weighted callisthenics now, strengthening up my core with that and bouldering did wonders for the pain, now I pretty much never feel it.

Ask yourself why you're doing squats and deadlifts and whether its worth the risks carrying on.

I have a similar problem, it was caused by flat footedness (or at least made worse by it).
Just check some images of flat feet and see if that's your problem. I think you're supposed to fit index finger, to first knuckle, under the arch. You have to be standing because the arch usually collapses under your weight. I can't even fit paper under my arch.
If you're got flat feet the angles are all wrong in your ankles, knees, hips so you may need to get the proper insoles as well as do a bunch of stretches. Most insurance plans have very specific requirements for orthotics, so make sure you look into that if applicable.
The stretches are pretty simple. The ones that helps me most is as follows:
Lay on back, raise knee to chest, keep shoulders on floor, try to place raised knee on the floor on opposite side and hold for about 30 seconds. Repeat for the other side, do it every night before bed
And:
Stand at the bottom if the stairs, place ball of foot on stair (the leg has to be straight, no bent knee), slowly lean forward so that the top of your foot gets closer to your leg. Hold for about 30 seconds. Do this 2x/leg and 3x/day.
Unfortunately you won't even begin to notice changes (unless your flexibility was shit, then you may see some super minor improvements in flexibility) for a month or so.

From the sounds of it: You have an underdeveloped posterior chain, and your lower back is trying to take the brunt of the burden.
You likely have strained your QL and hip flexors, and are overcompressing your spine because these muscles cannot do the work anymore. This is probably causing some sciatica as well.

Stop squatting. Stop deadlifting.
You need to start doing accessory work on your hamstrings, glutes, and core. Look up the "McGill Big Three" and do them religiously. Fuck situps, they'' only cause more pain. Find unweighted exercises for your hamstrings and glutes.

To alleviate the pain for now, do some dead hangs (simply hanging from a pull-up bar or even a door frame if it's bulky enough), use a lacrosse ball on your glutes, and alternate heat and ice on your back for 40min every day. Look up the piriformis and gently foam roll the area.
If you get enough relief, look up yoga routines and start SLOWLY. That shit ain't just for soccer moms, it can seriously help.

After about two or three months of this, start adding weights into your routine. Goblet squats are a good start, as they're more quad dominant. Do hypers with baby weight (5lbs) and slowly work your way up.

Don't be an idiot. This is a concerted recovery effort. You cannot rush it. You cannot half-ass it. You cannot "feel good and throw a deadlift in today." Your only goal should be health.

Something I've had help me was farmers walks with 1/4th body weight in each hand, focusing on posture. YMMV

what have you been doing while you can't work out?
playing Apex and Halo?

Athlean x, look up the videos on back pain and herniated disk. Fixed back pain I had for months with a few simple as shit stretches

37 here with 20 years of back problems including herniated disc.

My advice? Yoga. Every day. If you insist upon squatting or deadlifting because you believe it is essential or because that fat piece of shit Rippetoe says you should, it's your call. You are only 22. You are going to fuck yourself up big time.

Yoga is the best all round thing you can do for mobility. Loosening your hip flexors is the best thing you will ever do for your back pain.

Stupid asshole your spine decompresses every night when you sleep, get your meme holistic shit out of here.

Read "Becoming a Supple Leopard" by Dr. Kelly Starrett. Get a foam roller and a lacrosse ball and go ham.

Hi d00d whats up

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lol shut the fuck up. I herniated a disc in my back. Learned to actually properly deadlift from SS, and can pull over 600 now, beltless, pain free.

37 year old here, tried vinyasa yoga for 3 months and ended up worse than I was before.

Started deadlifting and was cured in 2 months.

Stretching is the worst possible thing to do for your back, work on improving ankle and hip mobility through heavy lifting, yoga does jack shit but make you injury prone and your tendons and muscles don't lengthen they tighten back up immediately.

REVERSE GLUTE HAM RAISES
REVERSE GLUTE HAM RAISES
REVERSE GLUTE HAM RAISES

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See a chiropractor for your back. They might be able to find other areas of imbalance and adjust you into proper alignment.

Also as other anons have said, focus on your form more than the weight. When you are doing squats and deadlifts, your glutes, hamstrings, quads, lats, traps, and abdominal muscles should be what does all the work. Your lower back muscles should have minimal engagement. If your glutes, quads, and hamstrings aren't a "burning" type of soreness when you're done with your squat/deadlift sets, you're doing it wrong.

easy, you gotta stop fapping. In chinese medicine, fapping depletes your Jing which is housed in your kidneys, and your low back broadly. If you fap, you will have a weak low back, and it will be stiff and painfull. Stop fapping

The fuck dude?
Deadlifts works your entire fucking back except maybe your lats. Beefing up your erector spinae and traps is literally what makes it heal back pain.

>chinese medicine
Doesn't seem to do much to their virus though

BACK BRIDGES
strength your lower back and erector spinae for god's sake

and just maybe trying out other exercises

I unironically believe this to be true and effective.

1. See a doctor you retard. Make sure it's not gigafucked.
2. They will likely evaluate you or send you to be evaluated so they know whether or not surgery is needed. 95% of the time it isn't and wouldn't even help, possibly even make things worse.
3. You can try to fix it on your own or get a PT referral. At this stage you may have to shop around, physical therapists who just see old people who never move all day can be pretty worthless, ideally you find somebody who works with athletes, has weightlifting experience, etc.
4. In the meantime also do a lot of research on your own to understand how back pain works, lower back injuries etc.

For all these lower back injuries that don't require surgery, you can actually fix them on your own since you'll just be doing pt exercises but there are so many different factors you may need to work on and along with getting the form right consulting a pt is really useful, especially since it takes a while to see results from strengthening work so it can be hard to evaluate what you're doing on your own. Other tips:
>make sure to stay mobile, a big problem people have with injuries is being afraid to move, which makes the muscle/nerves more immobile and sensitive so it's a negative feedback cycle
>that said, try not to aggravate things unnecessarily. sit on a chair to put on shoes, squat to pull shit out of the fridge, do exercises in a pain free ROM
>keep your spine neutral, be conscious of how your pelvis is tilted and how your core is engaged
>make sure to get enough sleep, sleep on your back as much as possible, make sure you have a decently firm mattress

Also like somebody else said if it's hitting you all the time you may want to be pounding ibuprofen for a week or two. I had escalating pain for like 6 months, my doctor literally had me take 9 tabs a day (1800mg?) for two weeks and it got rid of 50% of the pain permanently with me doing nothing, the strengthening/flexibility stuff from PT has almost gotten rid of the rest.

do short bridges
then do bridges
then walk a lot and lose weight
and stretch fucking nigger

How bad is your lower back pain?
>Does the pain ever go down the leg
no
>do you feel any numbness or tingling in your leg?
Yes, I feel that tingling until my soles.

Do I got an herniated disc?

How long has the tingling been there?

Sounds like an SI ligament sprain (due to mechanism of injury I’m thinking anterior) at worst and erector spinae muscle tightness at best. You’d have to have a PT put you through some musculoskeletal tests such as FABER’s, Gillette’s, Laguerre’s, etc.
Do a lot of posterior stretches.
Rounding your back on all fours, stretching your hamstrings and hips, practicing toe touches. Move that joint. It will hurt but it’ll help it recover.

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Honestly I'm a 22 almost 23 yo guy. I used to lift when I was 18-20 years old but I had lower back pain whenever I try deadlift. I got depression and stopped doing exercise. Now I'm a skinny dumbass who only jacks off to stupid porn genres. I miss going to gym. I miss doing squats and deadlift.