Pain in the Back...

Rockwood

Rockwood

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When I was 24, I threw out my back, bulged a disc, blah blah blah. Did Yoga and core exercises and it's been fine for 20 years, but the last year or so, I've been back to yanking/tweaking my lower back whenever I try to play young dude's sports (still playing flag football). Not ready to give it up as I'm still fast, just occasionally twist the wrong way and I'm done for a couple of weeks, and the pain starts to become longer lasting.

Been watching this dude's videos, who came back from similar injury once upon a time:


He goes more into the why of it here:


I definitely notice a difference in ability after a month or so of doing the simpler exercises, and what he's talking about makes sense. Most of what they teach you PT wise is strengthening your sides and front of the core, but no one ever gives you back exercises. When I started getting runner's knee, they taught me exercises to compensate for that and restrengthen everything around the knee, but no one teaches you how to exercise your actual back muscles.

I'll report back next season to see if I've solved it, or if I'm still dying. LOL.
 
i have a bad lower back and right hip from a dirt bike crash in my mid 20s im 44 now. i am a gym rat so im always working on my body.
in the first video the back extension or roman chair they are using is amazing. i use it twice a week on my back days in the gym. even with no weight its amazing, now i use 70lb bar when doing back extensions. most common mistake i see people do on that is going up to high and hyper extending the lower back, dont go past your normal standing position. if you want to get one for home spend the money and get a good one, cheap ones are crap and it will hurt when using it and feel like its going to fall apart at any minute. stretching is also very important. working on strengthen legs and core as well will help alot. i really like doing RDLs (roman dead lifts) look into those as those will work mainly hamstrings and glute but also back too. dont just focus on your back get the rest of the body strong too as they all connect. like most of us on here i have a long list of injuries from snowboarding, hockey, dirt and bmx bikes. if im not in the gym my body is a mess. also because of my back issues i dont do any exercises where i have weight loaded on my back, like a squat, the pressure from the weigh pushing down on my back is not good. if doing a leg press machine on the lower movement dont go down to far as to round your lowerback too much, try and keep your butt on the pad/seat. this will help keep strain off your lower back as well.
there was another post a while back talking about peptides, something you might want to look into, there are some good ones for healing. BPC157 is a very good one, there are oral pills you can take if you dont want to do injections. oral is not as effective, but it will help with overall recovery. sometimes is hard to find but look at a site like https://swisschems.is/ its legit, been using that site for years.
good luck hope you are able to have some success in helping the back get better.
 
jareddustin said:
i have a bad lower back and right hip from a dirt bike crash in my mid 20s im 44 now. i am a gym rat so im always working on my body.
in the first video the back extension or roman chair they are using is amazing. i use it twice a week on my back days in the gym. even with no weight its amazing, now i use 70lb bar when doing back extensions. most common mistake i see people do on that is going up to high and hyper extending the lower back, dont go past your normal standing position. if you want to get one for home spend the money and get a good one, cheap ones are crap and it will hurt when using it and feel like its going to fall apart at any minute. stretching is also very important. working on strengthen legs and core as well will help alot. i really like doing RDLs (roman dead lifts) look into those as those will work mainly hamstrings and glute but also back too. dont just focus on your back get the rest of the body strong too as they all connect. like most of us on here i have a long list of injuries from snowboarding, hockey, dirt and bmx bikes. if im not in the gym my body is a mess. also because of my back issues i dont do any exercises where i have weight loaded on my back, like a squat, the pressure from the weigh pushing down on my back is not good. if doing a leg press machine on the lower movement dont go down to far as to round your lowerback too much, try and keep your butt on the pad/seat. this will help keep strain off your lower back as well.
there was another post a while back talking about peptides, something you might want to look into, there are some good ones for healing. BPC157 is a very good one, there are oral pills you can take if you dont want to do injections. oral is not as effective, but it will help with overall recovery. sometimes is hard to find but look at a site like https://swisschems.is/ its legit, been using that site for years.
good luck hope you are able to have some success in helping the back get better.
Click to expand...
Yeah, my biggest issue appears to be my lower back isn't as strong as my lower and upper body.
 
Rockwood said:
Yeah, my biggest issue appears to be my lower back isn't as strong as my lower and upper body.
Click to expand...
You should also see a qualified Neuromuscular Therapist to evaluate what state your muscles are actually in. Weak is one thing, but if your lower back is all out whack, nothing is going to really help until that is addressed. I have one in Encinitas, you could fill up with some $4.00/gallon gas while you're up here... 🤣
 
Toy Collector said:
You should also see a qualified Neuromuscular Therapist to evaluate what state your muscles are actually in. Weak is one thing, but if your lower back is all out whack, nothing is going to really help until that is addressed. I have one in Encinitas, you could fill up with some $4.00/gallon gas while you're up here... 🤣
Click to expand...
I’ve seen a lot of those. They want a lot of money…

Then tell you to do the above exercises. The body does a good job of informing you if you’re willing to listen (no painkillers)
 
One of my issues is chronic pain. I've fought with it for years. Back and neck pain, knees, hips, pretty much all my joints.

I tried CBD and such...none of it work for me. "Oh...you need to try a different strain...." Nope...NONE of it worked for me. And...I hate the way it makes me feel.

I was on chronic painkillers. I hated it. I hate narcotics and my kidneys were showing signs of damage from NSAIDs due to chronic use.

Over the past 18 months, I've been trying to get answers and try different treatments. I'm in a good place right now. Even with the below treatments, my blood work is great, blood pressure is way down, I feel a lot better, like I've rewound the clock 10-15 plus years.

A few things that have helped me significantly:
- Testosterone replacement therapy. Sounds crazy but...if you are low (we all drop with age), using hormone therapy helps rebuild muscles, helps you sleep, repairs damage and reduces inflammation. This has a significant effect. You need a good doctor to work with and to stick with testing. You need the right dose and you may need estrogen blockers as your body may fight the increased levels of testosterone and then basically, cancel out the benefits. Also, if you start hormone therapy, you need to stick with it. Going off it, you will crash for a bit and be worse off. I plan on staying on it as long as I can tolerate it.
- BPC157/TB500 peptide. I use this mix and inject it 5 days week. I can tell a difference within 30-45 minutes after I inject. Pain just goes away. These are human amino and protein compounds that push your body to heal itself. Your body produce them naturally, but again, with age, they don't produce as much. The help with inflammation and tissue repair. For me, they work amazing. I have a topic on here about it but am glad to share with you directly if interested. I get them from a US based lab. You don't need a prescription. I take other peptides too. They all do a great job for the reasons I take them. If you research them, you'll see there's not really a downside to taking them and I haven't had any side effects. They just work.

The biggest issues with hormones and peptides, doctors won't talk to you about these. It's still very taboo and they will try and push you away from them. A lot of doctors act like hormone therapy is like prescribing you illicit drugs. It's stupid because you can get a doctor to prescribe them off the internet. Both have been a HUGE quality of life improvement for me.
 
Try hanging and or supported ( the towers with elbow pads/braces ) leg lifts.
 
Worth the read

comes across as some kooky stuff, it sat on a table in my house for a good 4-5 months before I gave in and read it because I was in so much pain daily. Definitely helped, and mind blown 🤯
 
EastMT said:
Try hanging and or supported ( the towers with elbow pads/braces ) leg lifts.
Click to expand...
Do those, and a number of other core exercises. None of them actually work out the back though. At 200lbs, I generally overpower dudes half my age and 40lbs heavier. Other than a bit of a spare tire, I’m in great shape and still play (and regularly win) in open league football.

But, the low back situation needed help, which is what the above videos are for. I can already feel a much quicker recovery and improved flexibility.

Try it out, you’d be surprised how weak your back is when you start. The point isn’t to take pain killers or work out everything else and treat the back like it’s made of glass. The point is to make the muscles there as strong as everything else. None of the physical therapists I saw gave me back exercises, just stretches and front/side core exercises, which is what homeboy talks about in the second video.

Sounds like @jareddustin is on the same track, good to hear!
 
Thanks for sharing - I have a similar story - hurt my back when I was 22 (now 47) and ever since then have had severe lower back pain a few times a year after pushing myself too hard.

About 4 years ago I got a chiropractor who focused more on stretching my legs to loosen up my back - but also did the typical back cracks at the end...after about a year of going every 3 weeks, I felt a lot better.

it's been two years since I've had one of my issues, the longest stretch since I hurt my back when I was 22...it's been great. I haven't gone back to the chiro in over 2 years now as I didn't feel the need to. I've also been exercising and being smarter about lifting heavy items.

Chiro is in San Diego, great guy.
 
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