I have the feeling I’ve always had a weak back.
Some 4 months ago I started working out regularly. Now I can almost touch the floor with my hands without bending my knees.
While doing this exercise I heard a small crack on my back, nothing serious.
Since then I can lift weights easier than before but my back still hurts a bit. My back doesn’t hurt as much after coming home from work, which was normal before.
What else could I do to have a stronger back?
This is my own personal experience. I am not a medical doctor. I hold no degrees. However, I’m confident that I know what I’m talking about here.
Get yourself a short fat girl. Like 5’3, but 220lbs.
I hurt my back in 2011. I was walking bent over for like 2 months. I was also dating a fat girl at the time.
I had her give me a massage, but it didn’t do anything. I was like “it needs to be HARDER!!!”
Somehow we got to the point where she was walking on my back. I felt like I was being squished in the best possible way. When she was done, I was able to walk upright. Still in pain, but not so much pain that I was forced to be hunched over.
We did this every day for a week. Suddenly my back was fine. Then we kept doing it because it just feels good.
So yeah. That’s my back pain relief advice. Get a fat girl.
I have ADHD and this means for me that I cannot sit motionless. Every few seconds I move on my chair, change my posture etc.
That is all the excercise for my back. So far it has worked.
I’ve been doing heavy squats and deadlifts for the past 15 years and I’ve never experienced back pain. I can’t for 100% certainty credit lifting for this but I’d be amazed if it doesn’t play a factor.
EDIT: And hanging. You don’t even need to do pull-ups. Just get a bar from which you can hang daily. It decompresses your spine but also flexes your shoulders. We’re apes after all and hanging is what they do all day every day.
Hanging is pointless. Your spine decompresses when you’re laying down. You’re doing this every night when you sleep.
Consider a sports massage as well. Fair chance you have some knots going.
Yoga, specifically Hatha Yoga or Ashtanga Yoga with focus on the secondary series (there are 6 total).
I’d highly recommend to start out with classes and a suitable instructor though, there are a bunch of specific warm-ups to loosen some muscle groups and stretching certain areas that allow you to get into the required postures, trying to raw-dog those can lead to injuries if you force your stiff body into some positions it’s not used to.
If all you want are basic exercises to cycle through on a daily basis, 4-8 weeks of guided training is already enough to know what and how to do, you can continue with youtube from then on.
