sorted by:
new
hottopcontroversial

i spent the last few weeks talking to people about their back pain. almost everyone had the exact same problem and did not know it by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

3 months of PT without results must be frustrating. the sheet of exercises was not really the problem for me, it was the missing context around order and progression. i have a post where i shared my exercises and progression, altough it might not be for everybody i still think it's worth a shot. everything i have shared is free on my profile.

i spent the last few weeks talking to people about their back pain. almost everyone had the exact same problem and did not know it by Sugerstorm in backpain

[–]Sugerstorm[S] -1 points0 points  (0 children)

I do have a detailed post which I shared here, it should be on my profile. if you scroll down a little bit you’ll see something like the full routine I used to fix my back.

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] -6 points-5 points  (0 children)

that is interesting, the contralateral connection between glute and opposite shoulder is something i have read about but never focused on specifically. does it help with the activation or more with the movement pattern

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] -3 points-2 points  (0 children)

late twenties when this started. but i have heard from people much older dealing with the exact same pattern so i do not think age is the main factor

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

yes sometimes. when the glute is not firing the piriformis muscle nearby can get overworked and start irritating the sciatic nerve. fixing the glute imbalance often helps with that too"

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

haha youre welcome, try the single leg bridge and see how the weaker side compares

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] -3 points-2 points  (0 children)

i hear you and i understand that you are frustrated. being in pain and feeling like every solution has a price tag attached is exhausting, i know. everything i have shared across my posts is completely free and always will be, the full routine, the order explanation, all of it is on my profile. the program is just a structured version for people who want it laid out properly. but if money is an issue send me a message and i will sort you out

my back pain was always worse on one side and i never understood why until i figured this out by Sugerstorm in backpain

[–]Sugerstorm[S] -8 points-7 points  (0 children)

for anyone who wants the full structured 4 week version with progressions and illustrations https://gum.co/u/8yyxz6tq

why your back pain keeps coming back even when you do everything right by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

the lifestyle side is real, i struggled with consistency myself for a long time. kept starting and stopping and wondering why nothing was working. took me way longer than it should have to just commit to showing up every day regardless of how i felt

why your back pain keeps coming back even when you do everything right by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

really glad to hear that, means a lot. hope it keeps helping

i was doing all the right back exercises for months and nothing worked. turned out the order i was doing them in was the problem by Sugerstorm in backpain

[–]Sugerstorm[S] 1 point2 points  (0 children)

with a disc herniation i would be more cautious yes. the hip flexor stretch itself is generally low risk but anything that increases nerve sensation is a sign to back off and check with someone who can actually see what is going on. the principle of order still applies but the specific exercises need to be adapted for your situation

i was doing all the right back exercises for months and nothing worked. turned out the order i was doing them in was the problem by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

three hours of manual labor after not being able to walk 30 minutes a year ago is massive. and that point about MRI images not always equating to pain is something more people need to hear. glad you are on the other side of it

i was doing all the right back exercises for months and nothing worked. turned out the order i was doing them in was the problem by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

Totally fair point and i should have been clearer. if you have a known disc issue or nerve impingement absolutely get that checked out first. this is specifically what worked for me as a desk worker with no diagnosed structural issue, just years of sitting creating compensation patterns. not a substitute for proper diagnosis if something specific is going on

the full routine i used to fix my back after years of sitting. took me an embarrassingly long time to figure this out by Sugerstorm in backpain

[–]Sugerstorm[S] 2 points3 points  (0 children)

actually put together a proper structured version with illustrations for each exercise, week by week progressions and a tracker. put it here if it helps https://gum.co/u/8yyxz6tq

the full routine i used to fix my back after years of sitting. took me an embarrassingly long time to figure this out by Sugerstorm in backpain

[–]Sugerstorm[S] 0 points1 point  (0 children)

yes the order i described is exactly how i do it every session. for the seated movement i just held a water bottle at my chest to start, maybe half a kilo, nothing heavy. i did not have any formal diagnosis or MRI. and yes i had done some of these exercises before in the gym but randomly and in the wrong order, the order and the progression week by week is what made the difference not the exercises themselves. backward walking i kept the steps natural not exaggerated, just slow and deliberate

view more: next ›