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by ciguy
2613 days ago
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Back pain started for me in my late 20s, I'm now early 30s and no longer have back pain. I did 2 things that seemed to help. 1: Start lifting heavy weights, focusing on primary lifts, especially Deadlifts and Squats. Start out with no weight on the bar, and add 1 or 2 KG, 3x per week. I used the Stronglifts 5x5 program as a guide. The Deadlifts seem to be key for me, as they exercise my lower back. I also do a lot of situps to increase core strength. 2: Stop sitting for long periods. I use a pomodoro system to break my work up into 25 minute shifts. Of course sometimes I'm deep into something and work for longer, but I always get up and go for a walk after a work sessions of 25 mins or more. This doesn't actually affect my productivity as much as I thought since I'm usually thinking about work stuff while I walk anyway. If anything I am better for the short breaks and thinking time. Doing those 2 things solved my back issues, hopefully they help you as well. |
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OP's Stronglift 5x5 is based on another program, "Starting Strength". Invest the money into the "Starting Strength" book by Mark Rippetoe. This book is "standart" in the powerlifting community and it's a treasure trove on body mechanics and "strength science". It will help you understand how to perform the basic barbell moves, based on body mechanics. For example, a lot of people struggle with mobility during squats. Don't push your depth with poor form, but ease into it, until you can go "ass to grass".
Edit: Record your lifts on a regular basis, to check your form. If you are unsure, /r/fitness provides form-checks.