Anyone else dealing with lower back pain? I have SI joint problems

>>42379461
I stretch and warm up longer than I did before the pain. Its pretty much all you can do

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3MB, 240x180px

>>42380289
this and hyperextensions as accessory. also abdomial work.
pic related stretch also does the biggest trick for me to release any major lower back pain

>>42379461
maybe you have a weak bum

Y O G A
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>>42379461
foam roll before each work out

piriformis in particular

Weak core coupled with inflexible hips gave me a herniated disc when I was 18.

Windshield wipers is a great exercise that both stretches and builds core. So I start every workout with that.

Then do various leg raises (up/down, side to side, circles), marching hip raises, planks, seated twists, etc. All those will build core (abs, back, obliques).

Then stretch your hips and do hip abductors.

You do a solid 2-3 weeks rehabbing your core, then your back will no longer be an issue and you can workout as normal.

>TL;DR the weaker your core is, the more work you're spine has to do.

>>42382050
>you're
Fuck...

I have APT due to weak core and weak glutes.

Curiously, I rarely have lower back pain. Some soreness from time to time, but no real 'pain'.

>>42379461
Yeah, this past december I was pulling lmao 4pl8 after taking some time off. After a few triples my lower back/SI was crazy painful. That night the pain got worse, and even worse in the morning.

What really fucks it up is any kind of heavy back extension (rows, t-bar, conventional DL). The minute I approach 300lbs on anything, I'm all fucked up again.

I've been to a chiro, physical therapist, dry needling, etc....nobody really knows what the injury is. But my recent phys therapist says its probably from poor stabilization + my left glute not firing properly.

Slowly building up strength & stab muscles

I also notice that

Seems like the common problem here is weak core, hips, and glutes.

Pulled/strained my back many times. Made it hard to walk, and quite painful.

Haven't had a bad one in a long time.

1. Stretch more, push for mobility gains. Nothing special, just 10-15 minutes each day.

2. Warm up with more sets.

3. Lots of ab work. Leg raises, cable crunch, twisting cable crunch, are all good.

4. Got a belt.

5. Switched to trap bar do and front squat.

Problem seems to be solved.

>>42383161

Also started doing more leg curl work and doing leg press any time my back felt off instead of squats or DL.

>>42379461
Do Limber 11 once a day
https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html

>>42383161
I have had plenty of back problems too. Stretching my hamstrings and ab work really helped the most. Focusing on contracting my abs when I walked and sat also helped a lot (and keep the shoulders back). Also, sleeping on a hard floor (with only a pillow and blanket) also helps when I have back pain.