tricks for lower back

andy · Apr 6, 2024

so I went to this new split where i would train legs twice a week.
the first Leg workout is in mid week and the second one is un 6day (this one is 3hr workout! yes! I'd be happy to share if someone is interested)
Im 5weeks in and could not be happier ...I actually think my legs are finally growing, but the thing is my lower back had blown full from my last 3day workout, so what kinda tricks u people use to release the pain from your lower body ?

I do use a massage roll and I roll my back on in, also I would bring my knees to my chest and just roll on the ground - these two would help me a lot. But there's mby something I haven't tried or missed out

Yano · Apr 6, 2024

My lower days I start out stretching it looks like a lot but if ya get busy it's only 10 minutes or so

Knees to chest hold for a count 4x20
Pelvic Raise 2x20
Pelvic Tilt 2x20
Dead Bugs 2x20
Bird Dogs 2x20
Cat Cows 2x20

Ive been ending the sessions alternating amraps of GHR or Reverse Hypers and band pull throughs.

Made quite a difference in how my l4 l5 and SI area feel , tween car crashes , bike wrecks , football lifting and life my hips and lower back are not in the best of shape haahaah.

CJ · Apr 6, 2024

andy said:
so I went to this new split where i would train legs twice a week.
the first Leg workout is in mid week and the second one is un 6day (this one is 3hr workout! yes! I'd be happy to share if someone is interested)
Im 5weeks in and could not be happier ...I actually think my legs are finally growing, but the thing is my lower back had blown full from my last 3day workout, so what kinda tricks u people use to release the pain from your lower body ?

I do use a massage roll and I roll my back on in, also I would bring my knees to my chest and just roll on the ground - these two would help me a lot. But there's mby something I haven't tried or missed out

Look up Dr Stu McGill, and his Big 3, specifically. It's a prehab thing, but he's very well respected.

andy · Apr 6, 2024

Thank u guys

Henry B · Apr 6, 2024

Yep, Dr. McGill, another thought is to try an inversion table. I was so impressed I actually bought one. Not a cure but it helps. My back, neck and hips were broken via garbage truck, so yeah, I have an idea and this is probably a life long issues you will have to deal with. Just being truthful, listen to your body, especially if there is a change in the weather. Some days things are not going to happen and its taken me years to accept this fact. That being said, KEEP MOVING, nothing worse than you wanting to move and you can't because you sat on you butt...Because it hurts. There lies the challenge. You got this.

Yano · Apr 6, 2024

@andy

What I will mention is on Bird Dogs , they are a great exercise but watch the Doc's vids on them , EliteFTS has a few good ones as well.

They look simple as shit but if you're not pushing the earth away and your core correct or if you're bringing your leg too high as you point , you can cause yourself more issues than you are trying to fix.

CJ · Apr 6, 2024

Yano said:
@andy

... if you're bringing your leg too high as you point , you can cause yourself more issues than you are trying to fix.

The cue for that is to push your leg away/back, and NOT up.

snake · Apr 7, 2024

That sucks brother because I know you're a hard worker.

Here's my 2c. You shouldn't be hitting legs hard twice a week. Ok now this is just my humble opinion but for the last 40 years, I tried doing legs 2x a week maybe twice and it ended in a repetitive motion injury. I had a better than average squat and quality leg size, enough to say that you don't have to train legs more than once a week.

What I tell everyone is that legs are like dynamite; you can tap on them all you want and nothing will happen. Now hit them real hard just once and BOOM!

As for trying to help my back, I stretch for 30 min a day 6x a week. I don't stretch the day after legs. A few min of inversion before I touch a weight in the gym I feel helps.

Now if you're not going to take my advice on legs once a week and insist on doing, here's my suggestion. On day 2 of legs, stick to leg extensions and leg curls. If you are doing DL, do them after your squat and leg press. If you are doing calves, standing calf is fine on squat day but use a belt system any other time. When doing direct back work, do no do bent over rows. Lower cable rows are plenty fine for that work.

The answer is to avoid what's causing the problem, not what type of band-aid to use.

andy · Apr 8, 2024

snake said:
That sucks brother because I know you're a hard worker.

Here's my 2c. You shouldn't be hitting legs hard twice a week. Ok now this is just my humble opinion but for the last 40 years, I tried doing legs 2x a week maybe twice and it ended in a repetitive motion injury. I had a better than average squat and quality leg size, enough to say that you don't have to train legs more than once a week.

What I tell everyone is that legs are like dynamite; you can tap on them all you want and nothing will happen. Now hit them real hard just once and BOOM!

As for trying to help my back, I stretch for 30 min a day 6x a week. I don't stretch the day after legs. A few min of inversion before I touch a weight in the gym I feel helps.

Now if you're not going to take my advice on legs once a week and insist on doing, here's my suggestion. On day 2 of legs, stick to leg extensions and leg curls. If you are doing DL, do them after your squat and leg press. If you are doing calves, standing calf is fine on squat day but use a belt system any other time. When doing direct back work, do no do bent over rows. Lower cable rows are plenty fine for that work.

The answer is to avoid what's causing the problem, not what type of band-aid to use.

as for this week imma do one leg workout not two, let my back relax a bit.

I will try to listen to my body but must admit once i started doing legs twice a week I actually felt a great progress - size of legs was increasing a lot. I do suck at the lower body so imma hitting all the possible muscles hard, finally getting some results here and that feel so great and other thing is - i want to try go for that pro card - I just have to. one of the male judges told me back at my november show - bring those wheels up and u will win the regional and have a legit chance getting that pro status.

So I understand the logic of what u saying to me and in different position i would listen to You hands down cuz it would only make sense, but those words are just in my head now and honestly I hadn't had that "fire in my belly" for BB for a long time till that november show.

Also i never had any issues with my back or any injuries except my shoulder tear - ive been training pretty smart all my carrier - So ill have to count on that I won't injure my self.

andy · Apr 8, 2024

snake said:
What I tell everyone is that legs are like dynamite; you can tap on them all you want and nothing will happen. Now hit them real hard just once and BOOM!

altho i guess could try hitting legs just on saturdays for a month and see what happens.
cuz that saturday leg workout it mental , takes me and my girl about 3-4hrs to do it.

Send0 · Apr 8, 2024

andy said:
altho i guess could try hitting legs just on saturdays for a month and see what happens.
cuz that saturday leg workout it mental , takes me and my girl about 3-4hrs to do it.

3-4 hours seems very excessive. What kind of leg workout is this? I'm guessing it's not heavy lifting/ high intensity if you can work your legs for 3-4 hours straight?

andy · Apr 8, 2024

Send0 said:
3-4 hours seems very excessive. What kind of leg workout is this? I'm guessing it's not heavy lifting/ high intensity if you can work your legs for 3-4 hours straight?

well basically my girl is getting ready for her bikini at NPC ,and her couch is sending her plans - i decided for the fun of sake to try that one particular leg workout
- it had

2 tri-sets followed by bulgarian single leg squats and then hawk press.
everything goes 5 sets with 15-20 reps (well i do 10-15reps cuz I just cant go that long)

and its the hell on the earth for me - but my legs are full from every angle and they actually ARE growing finally

my legs are stubborn sun of bitches to say less.... My dad was a marine - strong upper body but weak ass ,short legs , my Mum has short legs. So u see why Im so happy atm seeing how mine one's are growing even if I have to face those damn workouts. And i did try IMO everything in the past 15years of lifting.
again my expectations are slightly big - I don't want good leg's I need them to be great ! big and defined.

andy · Apr 8, 2024

Send0 said:
3-4 hours seems very excessive. What kind of leg workout is this? I'm guessing it's not heavy lifting/ high intensity if you can work your legs for 3-4 hours straight?

well I would eat a marshmallow before workout and one more in the middle or a banana, about 3L of water. It's Hybrid type of workout - i would call it

TomJ · Apr 8, 2024

andy said:
so I went to this new split where i would train legs twice a week.
the first Leg workout is in mid week and the second one is un 6day (this one is 3hr workout! yes! I'd be happy to share if someone is interested)
Im 5weeks in and could not be happier ...I actually think my legs are finally growing, but the thing is my lower back had blown full from my last 3day workout, so what kinda tricks u people use to release the pain from your lower body ?

I do use a massage roll and I roll my back on in, also I would bring my knees to my chest and just roll on the ground - these two would help me a lot. But there's mby something I haven't tried or missed out

It depends on what the cause of the lower back issue is.

Hips, erectors, hamstrings, glutes, psoas.
Any of them can be the cause of the lower back discomfort.

What actions do you notice the most tightness/discomfort?

andy · Apr 8, 2024

TomJ said:
It depends on what the cause of the lower back issue is.

Hips, erectors, hamstrings, glutes, psoas.
Any of them can be the cause of the lower back discomfort.

What actions do you notice the most tightness/discomfort?

its the squats , I don't usually get any pain's. But its the first time for everything I guess. But it's like the first time in 5 weeks in working in this regime , so it might be I just lost control at the end or something.

Send0 · Apr 8, 2024

andy said:
well basically my girl is getting ready for her bikini at NPC ,and her couch is sending her plans - i decided for the fun of sake to try that one particular leg workout
- it had

2 tri-sets followed by bulgarian single leg squats and then hawk press.
everything goes 5 sets with 15-20 reps (well i do 10-15reps cuz I just cant go that long)

and its the hell on the earth for me - but my legs are full from every angle and they actually ARE growing finally

my legs are stubborn sun of bitches to say less.... My dad was a marine - strong upper body but weak ass ,short legs , my Mum has short legs. So u see why Im so happy atm seeing how mine one's are growing even if I have to face those damn workouts. And i did try IMO everything in the past 15years of lifting.
again my expectations are slightly big - I don't want good leg's I need them to be great ! big and defined.

gotcha, thanks for the explanation. Sounds pretty brutal, I couldn't survive it

andy · Apr 8, 2024

Send0 said:
gotcha, thanks for the explanation. Sounds pretty brutal, I couldn't survive it

after my first workout i couln't walk normal for three days + 2 days after they still been sore as fuck.
But it's good to test yourself lol

GreatGunz · Apr 8, 2024

andy said:
so I went to this new split where i would train legs twice a week.
the first Leg workout is in mid week and the second one is un 6day (this one is 3hr workout! yes! I'd be happy to share if someone is interested)
Im 5weeks in and could not be happier ...I actually think my legs are finally growing, but the thing is my lower back had blown full from my last 3day workout, so what kinda tricks u people use to release the pain from your lower body ?

I do use a massage roll and I roll my back on in, also I would bring my knees to my chest and just roll on the ground - these two would help me a lot. But there's mby something I haven't tried or missed out

Taurine &Selenium I used crazy back pumps that would almost drop me.
I started on the taurine &selenium after thinking about ……. Glutamine can be used as well with these

healthybodies101 · Apr 12, 2024

regular massages works for me xd

andy · Apr 12, 2024

healthybodies101 said:
regular massages works for me xd

yep, time to go to my physio

tricks for lower back

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