I have an upslipped pelvis and chronically tight GL muscles (as a result). Last year I got stress /burnout and this pain moved up the along the sides of my spine and into my rotator cuffs. I have sorted the rotator cuffs, and do deep breathing, relaxation, ab strengthening and basically anything else my physio recommends. But its just just not budging. I was wondering, has anyone here had similar issues with successful treatment?
Iβm a loader for a package courier. Yesterday I felt a βjoltβ from my ESM area and itβs still rather irritated today. Still have full mobility itβs just clearly aggravated. Now can I work through this and take some ibuprofen? Or should I just take a day and ride the weekend off and rest it for 3 days ? Any advice can help !
Crazy mid-back thickness https://www.instagram.com/p/BE4PUKaHocB/?taken-by=stevencao_
@ people who can do one or more of the following moves: planche, front lever, back lever, dragon flag
do you have a visible "christmas tree" muscle (erector spinae) on your lower back? if so, what percentage bodyfat do you estimate you need to be (in additon to being able to perform one or more of the listed moves) for the "christmas tree" to be visible? i'm not into deadlifts, but love the listed moves, so i'm hoping they're be enough for a visible "christmas tree". (not my main motivation for learning those moves, lol .... just a pretty cool anatomical feature that i didn't even realize existed until recently).
So Iβve been doing lower trap exercises and well as chin tucks to help with my forward head and rounded shoulders. Iβve been doing them morning, afternoon, and night and I havenβt been feeling any better at all. It has only been a week but I feel as if thereβs no improvement at all going on. My back and neck still hurt just as much as before I started doing the exercises. Is this common? I read that the erector spinae is key to help keep you upright and maintain good posture. Do you think I should start working my erector spinae more and less on the lower traps or should I keep going with the exercises Iβm already doing. Thanks
Hello, I have two mild S shaped curves and a couple of months ago I bought myself a pair of dumbbells and started exercising in order to strenghten my back. Recently however, I noticed one side of my lower back sort of bulging out, I think the reason could only be a muscle imbalance of my spinal erectors.
So I have a couple of questions. Can you recommend any exercises, stretches to even the back or should i rather refrain from back exercise for a while until the more muscular side atrophies? Is it even possible for me to exercise without these sort of imbalances happening due to my scoliosis?
Thanks
I have noticed that during strengthening of my spinae erectors, the left always works even leg raises on both sides, and the right is hardly engaging, is there anyway i can disengage the left and work the right only.
Somehwhat kettlebell novice here, but I'm looking for an exercise best emulates the barbell deadlift and/or works the erector spinae? Background: I have a slight structural kyphosis and have dealt with a bit of upper back roundness. Before the gyms closed I was utilizing the barbell deadlift with amazing results that gave me great posture, upper back strength, and cured a lot of my pain (sore upper back and tight neck due to the kyphosis). I am without the barbell these days and picked up some kettlebells 88lb being the heaviest.
Currently working with: single leg deadlifts, snatch/press, goblet squat.
Thinking of adding: get ups and swings.
Anything else I'm missing here? Any suggestions appreciated!
I have posted here from 5 days on my problem with my upper back and right shoulder, and after that a friend of mine noticed that my left erector spinae is way stronger than my right, using my hand I can feel that there is a kind of a solid vertical line that s parallel to my spine from the left side, while on the right side it is soft meaty muscle.
Looking for help on identifying what this is and who to address it, and recommendations for fast actions.
Comments will have a photo of me and link to the old post, please review and advice.
Dear docs
Personal info: 33M, 180cm, 87kg (used to be mostly muscles, lost a lot during the last year and a bit, now a bit chubby, but the two upper abs are still somewhat visible), white Caucasian from Europe (just googled to give a better description and there was way too much Nazi stuff!), back pain since August 2019, other issues: TRT & bad skin (acne or rather folliculitis and dandruff), no really a drinker (nothing most of the year, since October roughly two bottles of met), no smoking, no recreational drugs, quite heavy caffeine-user (around 400-500mg/d), Switzerland.
My lower back muscles have been inflamed on and off (but mostly on) for over a year now. Some things strike me weird and I'd be happy if you could give me your opinion on it:
Relief: Weirdest part first, in my opinion.
- Cracking my back: The very moment my back cracks (through rotation, e.g. with the help of a chair) my back pain is gone for some time. When my back is very bad I can't even crack my back.
- Foam rolling: Apparently it shouldn't work for inflamed muscles, but it does.
- Ibuprofene and Flector patches (anti-inflammatories): No brainer here, but I shouldn't take them for too long.
Causes: I do not know what exactly causes my muscles to be inflamed. It could be:
- Motorcycling: When I stopped it didn't get any better. Nowadays I don't feel any different whether I go to work by motorcycle or not.
- Cycling: When my pain was off for a few weeks, it hurt. But don't know whether it's the cause. Haven't cycled for half a year now.
- Weight lifting: As soon as my back started to hurt I stopped. After it got better the first time I started out slowly again until one day it was like a snap or a lumbago (don't know whether that's the right expression).
- Cold back while sleeping: Badly insulated house and my bed is right next to the wall, so my back gets (or got, currently wearing PJ's plus a hoodie). It easily gets down to 12Β°C (according to the thermometer of the central heating) until I get the fire started.
- Sports: PE-teacher and casual volleyball player. Stopped playing volleyball for quite some time, currently can't stop teaching PE.
- Lying down: Few weeks ago I was rather shut down by COVID and hardly got up. Last few days I was sleeping a lot and now the pain's rather bad.
- Herniated disc: I even went into the tube and they found a herniated disc at L4. But the specialist said it wouldn't cause my back pain (but it explains my weird knee aches I get
Hello there, grade 1 L5/S1 spondy patient with everyday moderate pain here. Does anybody have a good exercise(s) to train my autochthonous back extensors? They are really weak in my case and i'm very eager to hear which exercises helped you train them. Just got a CT guided corticosteroid injection in my facet joints two days ago and the pain is muuuuuuuuuuch better. Regards
doi: 10.1136/rapm-2019-100827
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**DOI/PMID/ISBN:**10.1213/XAA.0000000000000777
Today I was performing squats. I was working up in weight and around half way to my max I accidentally let the arch of my back tweak a little. There was immediately a strange pulling pain in my left lower back. Not a pop... but an immediate strain like a rubber band being pulled. It hurts like a maniac right now and I'm not sure what to do. I have been making awesome progress in my cut and I don't want to stop lifting. Any ideas on how to speed up the healing process? anyone suffer from this before? if so, what did you do?
What are some effective stretches for these muscles?
I strained my erector spinae (not sure how it happened, I was at my office job and not lifting anything at the time, I guess I moved funny) about 10 years ago and since then it seems to become reinjured more frequently.
I injured it again two and a half weeks ago - lower back pain on the left side only, sitting is the most painful, standing next, and walking or laying down least painful. I have been to three massage therapy appointments and it's not getting better as it did the previous times. I am having trouble washing my face because I can't bend over the sink.
If I go to my GP he will just prescribe NSAIDS, I think, and I'm not drug seeking anyway. I know core strengthening and posture can help prevent future injuries, but what can I do now? I can barely make it through the work day although I get up and stretch very frequently, and lifting a laundry hamper is out of the question.
Please help!
Hey
I've been doing SS for quite some time, and never had issues with DOMS being this painful/heavy. Back then, I had a deadlift session 1.5 times a week on average, as I was supposed to, on SS.
Now, I've been cutting for a few months, and during the cut switched to 5/3/1. This means I have deadlifts only once a week. Since I started with the 5/3/1, I've been heaving horrible DOMS on my lower back every week, at times the pain makes me unable to go to te gym for 2 days after the deadlift day.
Why is this? I suspect it is due to doing the exercise only once a week. Though it could also be because of me being on a cut and having a smaller calorie intake.
I've also started doing some volume sets (5/3/1 BBB), but for the volume sets I'm doing romanian deadlifts, which are quite different. This could also be the cause.
In any case, I would expect the doms to start disappearing after lets say a month into the program, but no.
Any idea?
