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Wow haven't made a thread in S&C in ages, but I figured some here might have some good advice. Flirting with the "don't ask medical questions, see a doctor" rule but I believe I can keep it clean because I have seen a doctor and am just asking on some recommended exercises and stretches for lower back, since I was told to start doing them now but didn't get specifics on what to do.
Cliffs- Hurt my back bad during a deadlift about a month ago. I swear hand on the bible my form was good and it wasn't too much weight, but still had heard/felt a major pop on spine in lower back. Muscle spams and cramps completely locked me up as my body tried to splint itself. This is apparently a good thing but holy fuck does it hurt.
Went to doc, got X-ray, everything looked good there. No fractures, didn't get an MRI due to costs and doc saying if it gets better in 10 days its probably a bulged disc and all the pain is coming from beneficial severe muscle cramps, if not better in 10 days might be a ruptured disc and then they'd truly need an MRI to see how bad.
While still sore, had notable improvement around day 5. I had taken a week off work (work from home some), and babied it very well. Now a month later I can tell it still feels week and once every 2 or 3 days something will happen and I'll get a twinge in my back there but I can walk around, roughhouse with my toddler and overall doing night and day better. Was told to start doing low stress strength training now.
TLDR: what are some low stress strength (at this point even adequate stretching is probably some muscle recovery there) lower back training options?
Cliffs- Hurt my back bad during a deadlift about a month ago. I swear hand on the bible my form was good and it wasn't too much weight, but still had heard/felt a major pop on spine in lower back. Muscle spams and cramps completely locked me up as my body tried to splint itself. This is apparently a good thing but holy fuck does it hurt.
Went to doc, got X-ray, everything looked good there. No fractures, didn't get an MRI due to costs and doc saying if it gets better in 10 days its probably a bulged disc and all the pain is coming from beneficial severe muscle cramps, if not better in 10 days might be a ruptured disc and then they'd truly need an MRI to see how bad.
While still sore, had notable improvement around day 5. I had taken a week off work (work from home some), and babied it very well. Now a month later I can tell it still feels week and once every 2 or 3 days something will happen and I'll get a twinge in my back there but I can walk around, roughhouse with my toddler and overall doing night and day better. Was told to start doing low stress strength training now.
TLDR: what are some low stress strength (at this point even adequate stretching is probably some muscle recovery there) lower back training options?