Hi, I exercised through my life ( I'm now 30 ) mostly martial arts, karate (5 years), judo (2 years) and Wing Chun (11 years) in that order.
In karate I was very good at kicks being very mobile and flexible, all my activities needed flexibility.
Lately in Wing Chun I did not splits any more, however I was still very flexible and more 'fluent' in movements (to the point that I had problems with some techniques).
Finally, I started to have problems with it, especially with my spine. When I kicked/punched with power and rotation nothing somehow stopped me (muscles/ligaments/lack of technique) and I ended with back pain more and more often. I was able to move my vertebras in lumbar area around with small effort.
So finally I had to stop, I ended in hospital for one week, unable to move with lower back pain.
Every doctor advice was different (do nothing, do not bend, do not twist...punches ? rotation ? no way...). It lasted one year, no difference, more pain.
So f**k off, I will do exactly opposite, I'm 30 years old and I want to do some more in my life.
So I study and investigate. And study even more. I decided I need to become more stiffen/toughen 'a little bit'.
Through kettlebells->old strongmen materials->heavy lifts->dino stuff->powerlifting I read about building and training muscles (isn't Internet great invention ?) with something more than calistethics and bodyweight stuff. I stopped stretching completely (except some back extensions and light warmups).
About year ago with back pain (when nothing else helped) I started deadlifts, military presses, squats, bench presses, weighted dips/chin-ups...usual stuff :o). Just free weights, no machines.
I became much stronger and build some muscles. It helped, helped a lot. In March I wasn't able to move/sit/stand without pain, in November I deadlifted 100 kg. A little for some for me a first price. No back pain any more. Wow, I felt like a winner.
However I started to have pain again, my posture somehow changed. My hip-flexors and muscles along spine become much more tight and my be my abs are weaker than back extensors (though I've never in my life have better abs). I changed rutines, get a free weeks, get planned changes in rep/sets, but mostly 5x5 stuff.
So I started to stretch a little. Again. And I moved my lumbar vertebra with very, very little effort in rotation movement. Again... And more pain came.
So may be I'm just impatient but I somehow failed to fix my loose ligaments along spine ? Should I stretch or should not ? Am I able to fix it ?
As I understand it, If my ligaments are weak along the spine (from mucho stretching I did) I need to support them with more muscles and help them to become tough again in ordere to prevent excessive movement of vertebras.However, I obviously suffered from muscle inbalances and at the some time failed to fix my hypermobility in spine.
For those who were able to read till this line now thanks :o)
For those with any kind of advice, different excercises, stretching tips etc. (no surgery please...) thanks in advance.