Anyone succeeded at “fixing” their lower back pains?

Getting a standing desk if possible? Or adjusting the height of your chair. It is possible to sit in a way that doesn't mess with your back

Yes, fix your posture and make sure to stand up and move around a little bit every 20 minutes or so. Make sure you're going on some walks throughout the day too.

Have you tried stretching your femoral muscles?

Build your core. A lack of abdominal strength leads to back pain often times.

Build your core+posterior chain. Kettlebell swings are amazing for this.

I do some basic exercises in the evenings before I sleep, it helps a little bit for me, stuff like yoga poses can help with the lower back. Not a miracle cure but it's useful to do. Mind you I haven't felt any direct pain, just tension. A physiotherapist could give some pointers, but they're not cheap.

Having a strong core is very important. Look into building up the transverse abdominis, since it supports the lower back. Also, both my relatives are physical therapists and told me about using a pillow to support my back in the chair. That has worked wonders

Yes, by going to gym and building my core muscles.

Haven't had those pains since then.

I can't say it would work for you but it certainly worked for me.

Charismagik said:

Having a strong core is very important. Look into building up the transverse abdominis, since it supports the lower back. Also, both my relatives are physical therapists and told me about using a pillow to support my back in the chair. That has worked wonders

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Glad to know that's helpful. I just did that on my own and it feels soooo much better. Glad to know professionals see it as viable too :D

Fix: no. Better: yes.

Key, for me, seems to be strengthening my core, working on flexibility and using an inversion table to help disc spacing.

I sit all day and have minimal problems now. I'll stand occasionally but I don't find it's a major help. If I'm in pain, I'll stretch and take antii flammatories. That works better.

Physical Therapist will give you some helpful exercises and tips, based on your condition/age/weight/etc.

If you have the option, one PT visit can make a big difference.


e - for reference I suffered from back spasms for years, it's the most pain I've been in and I've had some pretty good injuries. A PT visit gave me exercises, positions to lay down and stand that would help, and I follow them, and it's been incredibly helpful.

Rayne said:

Glad to know that's helpful. I just did that on my own and it feels soooo much better. Glad to know professionals see it as viable too :D

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Yeah, a lot of chairs have crappy support on their own

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Buy a yoga wheel and stretch those muscles. Good for cracking your back too.

Some years ago I started having lower back pains. They disappeared as I started running and exercising again. If you work behind a desk as I do, it's very important to do some physical activities along.

Squats and deadlifts with full bar will give you a bulletproof lower back.

It comes and goes. It's been better lately though with a bed that's not so hard on my back, and working out a bit.

But after a very labor intensive day of pulling heavy pallets and throwing boxes of produce around it definitely doesn't feel so hot when I get home.

Yeah, I fixed my posture.

I read to imagine a string holding your head up. It makes you push the chest forward, chin back and shoulder blades together.

It took me 3 months to fix my posture completely, but I did get some neck and shoulder pain during the process.

All pain is gone today, and I rarely have bad posture anymore. When working at a computer I make sure my chin is tucked in, as to avoid forward head posture.

Yoga/Pilates, core exercises, and lots of stretching. At least it worked for me until I herniated a disc. :(

Exercising is the way to go. I went from wheight lifting to bodyweight/calisthenics type of workouts and it did wonders for my back.

Charismagik said:

Yeah, a lot of chairs have crappy support on their own

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Especially if you buy the super cheap ones like me XD

In my particular case it was 100% stress related, I'm now good.

Nuzzle said:

Yeah, I fixed my posture.

I read to imagine a string holding your head up. It makes you push the chest forward, chin back and shoulder blades together.

It took me 3 months to fix my posture completely, but I did get some neck and shoulder pain during the process.

All pain is gone today, and I rarely have bad posture anymore. When working at a computer I make sure my chin is tucked in, as to avoid forward head posture.

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oooh thank you for this

OhSatan said:

Squats and deadlifts with full bar will give you a bulletproof lower back.

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Yep, my back was screwed for years after I ruptured a disc but lifting weights helped a lot with reducing pain

standing desk (also had to fix my standing posture), never sit for prolong period of time, and take a walk periodically really helped. My lower back pain only comes back if I went back to old habits.

Yoga would help, it is a good way to strengthen your core and increase flexibility in your back. I've occasionally had lower back problems with sciatica but not when I've been practising yoga.

Yoga, lifting weights, etc. Back pain is easily managed if it's from poor muscles and bad posture. You can literally get rid of you back pain within 2 weeks if you start now.

AstralTurfWarrior said:

Yes, by going to gym and building my core muscles.

Haven't had those pains since then.

I can't say it would work for you but it certainly worked for me.

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Yup. Lower back pain is most often caused by an imbalance between hamstring flexibility and core strength. Incorporating ab workouts with core strengthening and adding yoga will do wonders. I will say having a more firm bed can help too

I just finished 3 months of physical therapy that focused on my lumbar and calves. It's mostly activating your core and exercising it regularly.

I went from being in so much pain that I could barely walk from a pinched nerve due to bulged discs to nearly feeling next to no pain. Just have to do the strengthening exercises 3 times a week and I've been great. I feel like a new man.

Walking, yoga, inversion table.
I've been through some bad shit with my back for 20+ yrs. Excruciating pain but somehow not enough to need surgery.
Glad I didn't get any. These 3 things have practically cured me of any back pain except occasionally from when I fail to do any of these things for 2-3 weeks.

Get a pull up bar and start blasting them out. It's great for your back and shoulders and helps with posture. Throw the core exercises in and you're laughing.

I just started feeling pain today in the lower back in the right side only. I was thinking it was muscle tension, is this something else?

Ether_Snake said:

I work a desk job, my lower back hurts, it felt worst years ago but the pain never really goes away. I even heard a snap a few days ago and it hurt like hell for a while, when I was doing leg presses.

Anyone had actual success at fixing this? Desk jobs are really horrible for our backs:/

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Yes.

Lose weight and build your core muscles. Do some yoga to learn some great stretches. Do hamstring exercises

Also helps to sleep on your back, not on your side or stomach.

Yoga stretches

Timbuktu said:

I just started feeling pain today in the lower back in the right side only. I was thinking it was muscle tension, is this something else?

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Pain go down your leg?

How does one "work on their core"?

I used to do lots and lots of conventional deadlifts. Sometimes I'd feel great sometimes not.

I switched to trap bar dead's and my back has felt great.

My vote goes for trap bar deads. I even did 315 for a 3x15 after sitting on a plane and felt fine!!

Foam roller. I go to the gym all the time and just have a shit lower back. Foam roller is a god send.

Getting an Aeron chair fixed this for me.

My low back used to hurt pretty much every day for years. I started strength training a couple years ago and my back pain all but disappeared after deadlifting for a month or so. It's been fine ever since.

Odds are you just have a weak lower back that fatigues easily. If you're over the age of 30 there's something like a 90%+ chance you have some sort of degeneration in your back. Getting your back strong is probably the best way to offset that.

When push out my lower abs I can do a satisfying lower back pop that feels great for hours (then can do it again). Not knowledgeable at all about chiropractic stuff though so take this with a grain of salt lol.

For sure. The only thing you can ever do to fix minor bone / joint problems is strengthen the muscles surrounding it, improve posture, etc.

If it's a deeper issue that needs medicine or surgery, this obviously isn't as simple.

Exercising and stretching those areas for sure helps.

AuthenticM said:

How does one "work on their core"?

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You're lucky in that youtube has made most of the secrets of personal trainers irrelevant. Look at any ab, back, and oblique workout videos. There's lots of stuff.

"Core" strength also implies some kind of focus on balance and strengthening posture. Yoga does that, but there's other methods.

SlickShoesRUCRazy said:

Pain go down your leg?

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Yes

Yes, yoga and physical therapy exercises.

ReginOfFire said:

Yes

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Sounds like sciatica issue. I have a desk job also. There stretches you can google.

SlickShoesRUCRazy said:

Sounds like sciatica issue. I have a desk job also. There stretches you can google.

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Surgery wont help?

Deadlifts m8.

thetrin said:

Build your core. A lack of abdominal strength leads to back pain often times.

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This is a big help. Also proper orthodox if you have flat feet. Once I got my moulding for my work boots, I've never had pain again. But my pain was from physical labor tho