>stop doing squats and deadlifts for 2 weeks.>4 days later had a low back pain .>start doing stretches and yoga stuff. >the pain is getting worse.>cant go to the gym because having finales. >went today, done some light-weight high volume squats a

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/fit/izen 04/26/18 (Thu) 01:31:23 No.137203

>stop doing squats and deadlifts for 2 weeks.

>4 days later had a low back pain .

>start doing stretches and yoga stuff.

>the pain is getting worse.

>cant go to the gym because having finales.

>went today, done some light-weight high volume squats and glute bridges.

>feels good man.

/fit/izen 04/26/18 (Thu) 01:44:12 No.137206

You need to hang upside down after every single session with a heavy load placed on your spine.

Alternatively you can do reverse hyperextensions if the pain is only in the lower back (or do it in addition to hanging upside down). The reverse hyperextension will increase blood flow to the painful area by giving you a pump there while the spine is under traction (gently pulled apart).

/fit/izen 04/27/18 (Fri) 14:37:14 No.137274

>>137206

>hang upside down after every single session

Bought inversion table. Didn't really help.

>reverse hyperextensions

Did that too, no relief.

Went to the chiropractor, he told me to do two things. 1. Planks for three minutes straight. If form breaks, you didn't do it. Work up to it. 2. Do a lunge stretch with a resistance band around your rearmost leg. Put the band up near your ass so it pulls your hip forward to really stretch out the psoas. If you feel it in your quads you are doing it wrong.

No more pain for me. Good luck.