Best workouts/machines to fight away lower back pain

[slackerinabox]

I've been waking up with crippling/spasming back pain this past week and need to deal with it head on. I'm not going to the docs because my parents have had random pain like this all their lives and it's always led to more powerful pain meds and liver damage, so I'd like to try to fix myself first.

Ordered a new bed in case that's the issue and just signed up for a gym membership. My fatty ways means cardio will be a priority, but any specific machines / techiques to help strengthen my back muscles? I also walk with a bit of a huch, so general posture improving exercises are appreciated too

 

[deadlyapp]

Back pain will be best fixed by slowly working up the strength in your low back. I'd do bodyweight good mornings, light back or front squats, light kettlebell swings, deadlifts, back extensions. These are all things that you can keep light (bodyweight to start) and work your way up. Back extensions might be a bit trickier or you can do modified movements until you get more comfortable.

You should be able to find youtube videos of all these movements that will help you position yourself appropriately and move correctly.

If you walk with a hunch, or have generally poor upper back posture, then also working your upper back muscles will help. Rowing, assisted pull ups / lat pull downs, etc will all help your upper back. Just working on your posture (shoulders back and down, back flat, etc) will also help.

I had a ton of backpain for a while from poor deadlift form, but I gradually corrected it over the span of a year and now have almost zero back pain. Also realize, a lot of time back pain is caused by something else - it's just the symptom. Could be tight hips, could be tight hamstrings, could be shoulders pulling on it, etc, so I strongly recommend some diagnosis by a good PT, it's definitely worth it to get some movement coaching and guidance

 

[pauldun170]

I've been waking up with crippling/spasming back pain this past week and need to deal with it head on. I'm not going to the docs because my parents have had random pain like this all their lives and it's always led to more powerful pain meds and liver damage, so I'd like to try to fix myself first.

Ordered a new bed in case that's the issue and just signed up for a gym membership. My fatty ways means cardio will be a priority, but any specific machines / techiques to help strengthen my back muscles? I also walk with a bit of a huch, so general posture improving exercises are appreciated too

I'll start off the checklist
Fix nutrition!!! Should be your top priority. Fix that and for most people weight starts dropping naturally
Fix imbalances.
Fix posture.
Work on flexibility\mobility.
Work on overall activity level.

While it would help to know where the back pain is, when the spasms occur and what your over all posture looks like.

Avoid machines for now. Machines invite cheating and imbalances. They impose range of motion
I would steer you towards movements and basics until you figure out what you actually strengths and weakness are.

Basic excersises like this
https://apmhealth.com/educational-r...impact-moves-to-strengthen-your-back-and-core

https://www.livestrong.com/article/340396-how-to-correct-kyphotic-posture/


At the gym, traditional deadlifts combined with front squats and leg lifts AFTER you are properly coached for form.
Deadlifts is a foundational workout and will help with just about everything when done right.
Front squats force you to correct your posture when done right.
If you have pain now, you need to take it slow and light and makes sure your form is perfect. Volume style training is fine for now.

Finally, don't be afraid of the doc. Not every doc is in a rush to prescribe meds. Some are actually good enough to send you off for tests to make sure you do not have issues and would much rather send you off to PT than fill you with meds.
Physical therapist would be a much better position to give you advice catered to your needs then a bunch of meatheads on an tech forum

 

[deadlyapp]

I'll start off the checklist
Fix nutrition!!! Should be your top priority. Fix that and for most people weight starts dropping naturally
Fix imbalances.
Fix posture.
Work on flexibility\mobility.
Work on overall activity level.

While it would help to know where the back pain is, when the spasms occur and what your over all posture looks like.


Avoid machines for now. Machines invite cheating and imbalances. They impose range of motion
I would steer you towards movements and basics until you figure out what you actually strengths and weakness are.

Basic excersises like this
https://apmhealth.com/educational-r...impact-moves-to-strengthen-your-back-and-core

https://www.livestrong.com/article/340396-how-to-correct-kyphotic-posture/


At the gym, traditional deadlifts combined with front squats and leg lifts AFTER you are properly coached for form.
Deadlifts is a foundational workout and will help with just about everything when done right.
Front squats force you to correct your posture when done right.
If you have pain now, you need to take it slow and light and makes sure your form is perfect. Volume style training is fine for now.

Finally, don't be afraid of the doc. Not every doc is in a rush to prescribe meds. Some are actually good enough to send you off for tests to make sure you do not have issues and would much rather send you off to PT than fill you with meds.
Physical therapist would be a much better position to give you advice catered to your needs then a bunch of meatheads on an tech forum

Hah! we hit some of the same points but I win for first post!

 

[pauldun170]

Hah! we hit some of the same points but I win for first post!

I type to damn slow
lol

Too much damn time searching for that pic

 

[turtile]

Do not use machines! They will create more pain and will not fix anything. You need to be properly trained with freeweights by a trainer who actually knows what they are doing.

The best way to get rid of your pain is constantly walk around and keep blood flowing. The back takes a long time to heal. Don't sit down for long periods of time since that also puts tons of strain on your back.

 

[Zivic]

I've been waking up with crippling/spasming back pain this past week and need to deal with it head on. I'm not going to the docs because my parents have had random pain like this all their lives and it's always led to more powerful pain meds and liver damage, so I'd like to try to fix myself first.

Ordered a new bed in case that's the issue and just signed up for a gym membership. My fatty ways means cardio will be a priority, but any specific machines / techiques to help strengthen my back muscles? I also walk with a bit of a huch, so general posture improving exercises are appreciated too

https://www.youtube.com/watch?v=DWmGArQBtFI

this fixed me

your pain might be different

 

[mike8675309]

Don't avoid body weight exercises that focus on your core as well. Almost certainly you have general overall weakness so you don't want to focus only on your back. Work on your whole core in combination with more compound exercises.