I have a bit of a problem i’m looking for help on.
I’m 25, when i was 18 i was deadlifting with an arched back, something popped and ever since i’ve had chronic lower back pain.
An MRI showed a slight bulging disc but not serious.
I can’t remember what my mobility was like back then but as of now it’s pretty terrible. I have APT as well and have done daily foam rolling, stretches and exercises to cure it. 2 weeks so far. When i began i couldn’t get my hands past my kneecaps, now i can get half way down my shin, so its working.
Back pain doesn’t seem to be improving much though. I don’t do deadlifts anymore, but i do squat which doesn’t hurt my back. I am very tight in my back with very poor mobility in the morning, throughout the day it loosens up a bit. Doing BB military press is a little uncomfortable too, i can kind of feel a compressing type sensation down my spine. The routine i’ve been doing the past 2 weeks is:
Quads, hip abductors, lower back, calves, glutes
3 x 45 seconds planks
3 x 30 seconds stomach vacuum
Lower back stretching, glute bridges 3x30 seconds, warrior stretch 1 minute per leg
On lower day at the gym i do ham curls, leg raises, knee raises (hold 3 x 15 seconds, very weak at holding my legs up) and the ab machine all to help with posture and mobility.
I have a few questions.
If i continue the exercises and fix APT, will the back pain go away or at least reduce?
What else can i do to help reduce the pain?
When it comes to fixing apt, what should i do with my calves, quads and hamstrings? They say that if you have APT you should have weak and loose hamstrings, but mine feel incredibly tight when i try and touch my toes. Whats going on here?
Any other tips/advice would be helpful.