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Take care of your back.
Stretchings, exercises and advice.
>Stretching
https://www.youtube.com/watch?v=TQqgf8kB6R8
https://www.youtube.com/watch?v=l2VQ_WZ8Bto
https://www.youtube.com/watch?v=J9yRiOeVvIM&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=4
https://www.youtube.com/watch?v=6V5tSn9oEJg&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=14
https://www.youtube.com/watch?v=TXh1oLXb6zk&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=27
https://www.youtube.com/watch?v=E-H9cyg29q4
>Exercises
-Back extensions: https://www.youtube.com/watch?v=Bw9YuQTTc58
-Glute ham raises: https://www.youtube.com/watch?v=36vmtsxp9bQ
-Reverse hyperextensions: https://www.youtube.com/watch?v=FTqILPDVy5E
https://www.youtube.com/watch?v=fj_RvcrMd8w
http://orthoinfo.org/PDFs/Rehab_Spine_5.pdf (mild exercises/stretching. Focused on post-operation and injuried people).
https://uhs.berkeley.edu/sites/default/files/LowBackPain.pdf (focused on low back pain. Interesting for people with lordosis).
https://www.healthinfotranslations.org/pdfDocs/ExercisesBack_SP.pdf (more exercises. This document is in english and spanish).
http://www.backcare.org.uk/wp-content/uploads/2015/02/Excercises-for-Back-Pain-Excercises.pdf (This one suggest to swim, I would say AVOID IT unles you already know how to swim properly, most of people does not know and they screw their necks. Qich is not a problem if you only swim on summer or so).
http://www.athleticedge.biz/uploads/lower_back_stretches.pdf (more lower back exercises) http://www.backfitpro.com/pdf/selecting_back_exercises.pdf
https://www.acefitness.org/pdfs/LowBackStabilization.pdf
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
Sticky link on stretching is down.
Will be lurking.
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father has degenerative disk disease, i have symptoms as well at 24. i am more than displeased, this hurts
checking links and lurking
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>>41025099
Bump
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>>41025241
Ddd isn't a disease from personal experience, all that is going on is something is degrading your back or hips. Either age or how daily life is effects it.
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Anyone with actual success in fixing their lordosis? I've tried a number of stretches and exercises that claim to fix it over time, but haven't made any noticeable progress. It's not that I don't think it won't work eventually, but everything I've read seems to claim you'll notice differences within a week, which hasn't been the case for me.
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>>41026565
you won't see changes in a week, no matter what. well you could lost weight in a week I guess, but you won't do lot.
>>41026515
it could come from a back problem (lordosis, ciphosys...) and these are matter of discuss if they have a genetic component.
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are rack pulls a cuckolds exercise? I prefer those to deadlifts
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One question I have is can a bulged disc slip back in with hourly core work side planks planks pulls chins and stretching
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>>41027071
The point was I've been doing it for months with little to no noticeable difference. Was trying to see if someone else may have had real success.
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>>41027114
this is what medicine uses to correct your spine. I wore one of these and still have lordosis and ciphosys. think about improving, more than fixing it.
by the way, look at "the mountain" yoga posture, it could help
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>>41027199
I am retarded and forgot the pic.
that thing is called milwakee corset, you can google it.
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>>41025099
A good technical book https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC/ref=sr_1_1?ie=UTF8&qid=1491858049&sr=8-1&keywords=back+mechanic
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>>41025099
>be me
>be few years ago
>been a few months after started going to gym with friends
>shoulder starts to ache whenever I do upper body stuff
>gets progressively worse
>assume I can just rest it and it'll heal but it always comes back
>finally go see doctor about it
>get referral for physio
>finally get physio appointments
>they tell me my posture is shit which has caused my shoulders to become pretty weak
>get stretching and light exercise routine
>finally better
>Never neglect back ever again
THANK YOU for posting all this info OP Thank you!
You are most generous
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>>41028345
You are welcome.
There's a lot to improve anyway, I'll try to add new info and remove the useless one.
but for now I'm off to bed
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>>41025099
Started doing rackpulls above the knee
I'm able to increase weight right now 10lb a session, it's pretty great. Last session hit 335lb.
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are weighted chins, deadlifts, and a lower back movement like goodmornings or SLDL adequate to fully work the back?
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Are any of those pdfs specific to atp? Mine is pretty severe.
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>>41028698
You need some rows in there. T-bar, dumbbell, cable, rows are killer
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