it’s not your lower back you need to strengthen, it’s your glutes.
It’s a common mistake people make; they hurt their back so they assume they need to strengthen the back muscles, but it’s not the case.
As counterintuitive as it may seem, your back got hurt because it is doing too much of the work. Your glute strength sucks so your lower back is taking on too much of the load, so if you strengthen your glutes then they will fire like they’re supposed to. This’ll not only fix your back pain but mill make you much stronger in the process.[/quote]
The glutes are weak that’s for sure, and I am taking measures to correct it. Bought a sandbag so I can do weighted glute bridges and good mornings at home. That’s not why I got hurt though. I got hurt because I didn’t let the weights hit the ground before starting to raise the bar, I yanked the weight. Bad form.
I learned some Quadratus Lumborum stretches yesterday from youtubes, and ordered Body Back Buddy device to help with the trouble spots.
As I’ve learned with my hamstring injury (which was a real motherfucker, it would start to stiffen within minutes of doing the foam roller and stretches), true myofasical release doesn’t happen just when you apply compression, ala putting your weight on a lacrosse ball. You need apply compression + get the muscles gliding, so I am hoping that I will have better luck the Body Back Buddy bar.
Amything else I should be doing?
Learning more about core strengthening in different planes; preventing rotation, preventing back flexion, preventing forward flexion, and preventing side bending. Working stretching the psoas and the hip flexors, as well as the piriformis and glutes.
Just really tired of living with a creaky body, and I don’t believe it has to be this way.