That’s one aspect of it but the main cause is weakness of the lower back muscles. This is in the case of office workers, if you have a manual job the causes could be many. But all of the causes can be addressed to a certain degree with deadlifts to strengthen to lower back muscles. But people don’t want to lift weights so 🤷🏽♂️
Plebcouncilman 69 points a year ago
Reverendender 15 points a year ago
I very much want to
abbadon420 9 points a year ago
Running also strengthens the back
prettybunnys 9 points a year ago
Truth.
I do what I call the morning dump before runs now, squats + good mornings and then a 5k, my sore back is because I made it sore and it’s a good sore.
vikingtons 10 points a year ago
squat and deadlift are key to success. Really, anything that develops your posterior chain is a healthy bet
prettybunnys 4 points a year ago
Squats, deadlifts and good mornings are the key to a back you made sore and strong instead of a hurt back,
vikingtons 2 points a year ago
Sorry I meant in context to keeping a strong trunk and a happy lower back. Of course you'd want a good balance of exercises to support even muscle development
Plebcouncilman 5 points a year ago
It is certainly 1000 times better than doing nothing, but even athletes lift weights to complement their training because there’s nothing quite like targeting the muscles directly. But like others have commented running is also good for strengthening the back, so any sports where there’s a lot of running like soccer, football or basketball will help.
Weightlifting can be a game itself though, at least for me it is. The game is attempting to best my previous numbers every session. Very much a single player game but a game nonetheless.
prettybunnys 3 points a year ago
Lifting is an RPG
Trainguyrom 2 points a year ago
Lifting seems like effort without the fun of a game.
The fun is in learning your muscles, feeling them shift and move as you put new strain on them and ultimately improving. Any metric you can track for improvement gives you a big source of pride when you hit a new milestone. Maybe it's more reps. Maybe it's a bigger weight with the same number of reps. Maybe it's a new more difficult exercise you can do. Maybe you're aiming to join a local competition. There's always a goal to work towards and you can watch your body get better as you work on it. There's incredible magic in knowing the control you have over your body's shape, and suddenly being able to join in races or competitions that you might have used to be annoyed by how they get in your way.
I've gone big into biking. I started out struggling to make it around the block (which includes a big hill because where I live there really isn't any flat surfaces to bike on) and last week I hit 12 miles in one go, and that's including quite a few hills, some I powered up standing on the pedals, and some I powered through going as slowly as I needed and just continuing to pedal and push through. Every week or two I can achieve a new best for the season or even a new personal best, and that's just tracking distance. I could instead focus on increasing my average speed. Or I could download an app where I race other people on the same route in virtual time trials.
ShaggySnacks 3 points a year ago
It’s not just load back. People have to strengthen their core, chest, and upper back.
All those muscles work together to help with good posture.
Track_Shovel 10 points a year ago
In my case, it's the combo of way, way to much walking in work boots and then later doing a lot of sitting. gotta shorten up those hip flexor, bae
HubertManne 8 points a year ago
My dad and brother had back problems and they were brick layers and then janitors. Only sat at breaktime.
HubertManne 2 points a year ago
yeah. I brought it up mostly to contrast the its from sitting thing. Lots of folks in physical trades had back problems. It was a trope really. Working class dads with back going out and corpo dads with heart attacks.
Lost_My_Mind 8 points a year ago
This is why I never sit down. Not even to poop. I just stand above the toilet, and hope it goes in.
Sometimes it does!
ChickenLadyLovesLife 4 points a year ago
Weighing way too goddam much is also a cause of back (and knee) problems.
Tollana1234567 3 points a year ago
Also bending your back for a job hours on end does more damage
diptchip 2 points a year ago
The human body wasn't designed to sit all day. We're walkers. Best to appreciate a job that keeps you moving. Haven't had back problems since I started doing manual labor. Before that, there were days I couldn't tie my shoes.
GissaMittJobb 64 points a year ago
Strength training helps, a lot.
DragonTypeWyvern 5 points a year ago
I wouldn't say there aren't people who are naturally more flexible than average but all the people who are VERY flexible worked for it. The processes that improve your ligaments and muscles in that way require repetition and dedication like any other self improvement.
SaharaMaleikuhm 2 points a year ago
Still waiting for the day I twist my ankle for the first time. I'm still way too flexible for it to hurt at all when I step off the pavement weirdly.
prettybunnys 4 points a year ago
100%
The reason that bowflex dude was 42 and in the best shape of his life was because at 42 it was the first time he needed to be.
ChickenLadyLovesLife 4 points a year ago
Shit, Anthony Bourdain had six-pack abs at age 61. You're never too old to stop whining about life and start moving some weights around and stop eating so much shitty food.
ansiz 45 points a year ago
100% encourage anyone past 30 to start working on your core strength, a sore back can frequently be caused by a weak core. I only take started focusing on that when I turned 40 and it's made a huge difference! Just a few minutes a day or every couple of days is all it takes. Get a kettlebell, do 30 swings, then a 1-2 minute plank, then 30 more swings and you're done. It will really help with the back pain, believe me!
BlackPenguins 11 points a year ago
What exactly is a swing? Cause I just imagine spinning in circles letting it go and destroying my TV. I assume back and forth? Or in front of me? Over my head? 90 degrees?
meliaesc 15 points a year ago
If you have 60 spare TVs to break everyday, that works out perfectly. Otherwise, I recommend watching this tutorial:
BlackPenguins 2 points a year ago
No joke I might actually go out and buy one today if it's this easy to do in my apartment.
limelight79 2 points a year ago
So I bought a kettle bell yesterday. I can definitely feel it, we'll see if it helps!
SupraMario 42 points a year ago
I mean this in all positivity. Move around and lose weight if you're sporting it. I'm over 40 and I'm in better shape than I was in my 20s because I move around a lot (owning a farm helps) but it's no excuse to not move if you don't. Stop being sedentary. Move and eat less. You will be surprised how little it takes to feel good again.
turtlesareneat 13 points a year ago
Also quit smoking, vaping, anything with nicotine, which causes your discs to degrade faster.
I have degenerative disc disease at 42, I'm looking at multiple fusions.
Unbecredible 10 points a year ago
OK well my counter story is that I move a lot for work too and I'm only slightly overweight but my upper back feels like it's going to break in half when I wake up in the mornings, and my lower back tingles like a 9 volt battery to the tongue just always. 32 yo.
I guess just do whatever and maybe your back will feel fine and maybe it won't. Just like all health advice.
Simulation6 1 point a year ago
My cousin did construction work for a number of years and it wore this body out. He had to retire in his 40s.
theangryseal 1 point a year ago
I eat twice a day, I never stop moving.
I would say I’m doing better than most people at 40 if I hadn’t smoked since I was 10.
I have something wrong with some nerves in my back though. Shit tingles to an annoying level if I carry my kids around.
bricklove 17 points a year ago
Other comments mentioned squats and deadlifts but the upper back is important too. Pullups and especially dead hangs are great for countering the effects of sitting at a desk.
Once you get your grip strength up you can hang and just let your spine decompress. It feels great. You can also do the opposite and keep your core engaged (AKA hollow hold) to build strength.
I played sports growing up but never had a strong core until I did this in my 30s. It was kind of shocking because I could suddenly do things like V ups with ease which used to make me shake uncontrollably.
thermal_shock 6 points a year ago
I like the shaking aspect, usually a sign you pushed far beyond your limits and your body is going "wtf".
RBWells 17 points a year ago
Yoga & lifting but mostly yoga. I got in a pretty bad car accident 10 years ago and did not get hurt, I mean got banged up but my back did not get hurt at all. Everyone told me "just wait" but that shoe never dropped, and I'm sure it's the yoga. Fell on my ass the other day (enthusiastic dog knocked my feet out from under me on a slippery surface) and didn't get hurt, and I'm old enough one of the questions the doctor asks is "any falls lately"
Move it in every direction, strengthen all those little muscles and yes, core but not just abs, every side of your core. Bodies are use it or lose it systems.
Zink 7 points a year ago
I feel you there. I’m in my 40s and have never been super healthy, but I have at least tried to take care of my joints.
Now, this year, my hobbies have had me doing manual labor like construction and landscaping in my yard. This is the strongest I’ve felt in a long time, and when slipping in a muddy yard or tripping over a toy or dog I seem to have the reflexes and supporting muscles to always catch myself without getting hurt. It’s been excellent for my mental health too.
In my 20s and 30s I mostly just wanted to be my recluse nerd gamer self (with my partner who I met at 19 by sheer dumb luck) but now after actively working for years to figure out wtf is wrong with me and how to get better results out of this body and brain I’ve been given… yeah it’s no surprise but things like fresh air and other people and petting an animal are all good shit!
bent 17 points a year ago
I started doing pilates a few tears ago. I hate it, but really, 15 minutes a week make a huge difference for my back. All it takes is a yoga mat and some pilates instructor lady on YouTube. Curtains is recommended since even if you get good at it you're gonna look ridiculous.
moriquende 5 points a year ago
I hope the tears stop eventually ✊
confusedbytheBasics 3 points a year ago
I got sciatica at 37. I exercised regularly, running, yoga, lifting... What fixed it? Regular walking. Yep. Just an hour of walking around fixed the issue yoga and weight lifting couldn't.
Tollana1234567 1 point a year ago
Pinched nerve?
ShaggySnacks 1 point a year ago
Are you doing deloaded weeks to help with recovery?
mad_lentil 6 points a year ago
Not medical advice, but I got used to wearing shoes indoors after years of office work, but taking off my shoes when indoors and actually using all my muscles to hold myself upright, has lead to a real reduction in discomfort.
If you're used to shoes all the time, it HURTS at first to go without and you have to take frequent sit/stand breaks. This is GOOD and you should listen to your body and continue moving in ways that make you feel better.
Your point just reminded me that if you're capable, that one of the simplest mediations you can do is work with your muscles to keep yourself straight.
itsgroundhogdayagain 10 points a year ago
If I sit on the couch playing vidya games for 2 hours, my back hurts for 2 days.
moriquende 4 points a year ago
Stop at 1:59 and let stamina quickly recover before continuing. OP obviously not a real gamer.
mad_lentil 3 points a year ago
Better ergs? More pillows? Shorter sessions?
HeyThisIsntTheYMCA 2 points a year ago
need a cat with a nervous bladder you have to take to the litter box to interrupt your sitting sessions
mad_lentil 2 points a year ago
Awwdly specific
Kolanaki 9 points a year ago
If I ever actually have a heart attack, I'm not sure if I would think it's a heart attack or a panic attack simply because the first time I ever had a debilitating panic attack, it felt like the way everyone I've known to have a heart attack described them (hard to breath, intense chest pains, left srm went numb, etc) and called an ambulance just to find out it was anxiety.
chiliedogg 11 points a year ago
Same thing happened to me recently. Super fun loop.
- Have panic attack
- Symptoms mimic heart attack
- Panic more
- Mimics heart attack harder
- Repeat steps 3 and 4 until EKG, X-ray, and blood test come back clear, and doc gives benzos.
At least now I know it's a panic attack so it doesn't feed itself as aggressively.
Strider 2 points a year ago
It's easy to miss but I didn't say heart attack. My heart stopped beating and I stopped breathing. Never experienced any of the typical symptoms, non smoker and drinker. I literally dropped dead and was lucky that everything afterwards went well (aside from the trauma inducing situation of course).
The cause is unknown to this day.
deathgrindfreak 9 points a year ago
I'm basically 40 and deadlift in the 700s pretty frequently. You can bulletproof your back if you have the will
Track_Shovel 2 points a year ago
I'm working on it, but a lot of my issues stem from repetitive motion injuries.
veni_vedi_veni 1 point a year ago
I don't know how some people do it. The max I can do without being incapacitated in bed is like 185 lbs, which is a farcry from what I heard you should be able to deadlift twice your weight.
Jiggle_Physics 7 points a year ago
I was born with my spine on the outside. I have felt this way my whole life!
HeyThisIsntTheYMCA 2 points a year ago
i am jealous envious of your fancy exoskeleton
Jiggle_Physics 2 points a year ago
They put it back in when I was born. These days they do the corrective surgery in utero. Then there is the whole hydrocephalus thing
Stalinwolf 2 points a year ago
That's fucking bad ass!
Jiggle_Physics 7 points a year ago
yes, my ass is also bad, thanks to the spine, it has a way of ruining everything
mad_lentil 6 points a year ago
I'm literally scrolling my phone while side stretching because my back hurts just from a4 hour sitting shift rooofl 💀
exasperation 5 points a year ago
As this thread shows, back pain isn't caused by just one thing, so each specific person's back pain won't be cured by the same one size fits all approach.
If your back pain is caused by poor posture exacerbated by a weak posterior chain, lifting weights at the gym or doing other strengthening exercises/physical therapy can be helpful. As plenty in this thread can attest, gym time to offset laptop time can go a long way.
If your back pain is caused by repetitive stress from physical labor, adhering to proper form/technique and rest/recovery cycles to the best of your ability can help.
If your back pain is exacerbated by the weight you carry, losing weight (or in certain circumstances, breast reduction surgery) can help.
We're all just trying to get through life. Sometimes other people's tips can help, so it's worth sharing, but we also shouldn't get too tied to a particular solution that worked for us, as a the solution for everyone else.
gandalf_der_12te 5 points a year ago
It's not so much that your spine is old at 30. it's more that our body is not really adjusted to our fucking modern lifestyle. and also it seems to me, a lot of backpain is psychological. i.e., anxiety and stuff leads to lower back pain and such.
CorruptCheesecake 4 points a year ago path: 0 18075101, hotness: undefined, score: 4, children: 3
HoopyFrood 7 points a year ago
I have stuff, a job, kids, a wife, and all that and i’m still a miserable loser. Enjoying life is a thing you have to chose to do in spite of your circumstances, rather than because of them.
For further reference, see Elon Musk: the dude literally has it all and i catch myself genuinely feeling sorry for how pathetic he is from time to time, that man couldn’t enjoy life even if he had literally everything
ChickenLadyLovesLife 3 points a year ago
Dude has an unlimited supply of ketamine. He probably is actually enjoying life most of the time, unfortunately.
mad_lentil 1 point a year ago
You'll always feel old, and you'll always look back at yourself a decade prior and marvel at what a fool you were for feeling old back then when you were really so, so young. This is a universal experience.
I didn't really get going on anything until my mid 30s. I just cleaned floors and answered phones. Ended up meeting another late bloomer. We both graduated from mid college programs at the end of our 30s, and now we're both limping through our "careers" in our 40s.
Yeah it might have been better if we started earlier but we didn't. And I sure as fuck look back at myself at 30 thinking how even with 000 to show for it I was still young and full of future, even if I felt like an ancient loser.
SolidShake 2 points a year ago
this is only true if you dont do anything with your life but just sit down in one spot all day and all night. im 38 and i feel find inside and out.
bennypr0fane 2 points a year ago
Muscle strength-focused workout. This is the way. Sitting all day is the death of your spine. Work out with weights, stronger muscles will save you
GreenKnight23 3 points a year ago
I can't because I'm past 40
slackassassin 3 points a year ago
HubertManne 1 point a year ago
Can check this out at the olympics. Sports that require flexibility like gymnastics and you have essentially kids. Sports around muscle like weight lifting and you get much older and ones that revolve around target shooting and you can get much older folk winning.
Addv4 1 point a year ago
Yoga and strength training help quite a bit, but I always found the biggest help was to sleep well. I found sleeping in a hammock basically got rid of any lower back pain, but I'm sure a good bed will help as well.
thatradomguy 1 point a year ago
Wait, I am 30...
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I'm personally convinced that the cause of back problems is sitting way to much.
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