Weak lower back/ pain

[RUSirius]

I have a weak lower back which gives me pain. I do mobility exercises haphazardly due to laziness. I'm struggling to find two sets of winning exercises that will get rid of pain, stiffness.

a) mobility

b) strengthen

 

*At home, without equipment.

 

The issue is I'm awash in advice. Internet, TT, YouTube ...

 

What I'm now doing is...

Cat cow

Downward dog

Frogs

Bird dog

Rotate leg at hip

Kick leg out extended

Pelvic lifts and stretch

Planks

 

I believe touching toes may be hurting me.

 

I used to do a bit of cardio. Jumping jacks, running in place. Too lazy.

 

Sorry, many names incorrect.

 

My thighs are pretty strong, I walk a lot. Years ago a runner.

 

I need a regiment and I'm lost.

[flyingtlger]

Maybe some boom boom will help.......

 

https://pmc.ncbi.nlm.nih.gov/articles/PMC8586405/

[rhodie]

13 hours ago, RUSirius said:

I have a weak lower back which gives me pain. I do mobility exercises haphazardly due to laziness. I'm struggling to find two sets of winning exercises that will get rid of pain, stiffness.

a) mobility

b) strengthen

 

*At home, without equipment.

 

The issue is I'm awash in advice. Internet, TT, YouTube ...

 

What I'm now doing is...

Cat cow

Downward dog

Frogs

Bird dog

Rotate leg at hip

Kick leg out extended

Pelvic lifts and stretch

Planks

 

I believe touching toes may be hurting me.

 

I used to do a bit of cardio. Jumping jacks, running in place. Too lazy.

 

Sorry, many names incorrect.

 

My thighs are pretty strong, I walk a lot. Years ago a runner.

 

I need a regiment and I'm lost.

Acupuncture worked for me. May be worth a try.

[zakalwe]

How about some Chatgpt advice: 

 

Yes, some of these exercises can cause lower back pain if done incorrectly, if you have an existing back issue, or if your core isn't engaged properly. Here's a breakdown:

Lower Risk of Causing Pain (If Done Correctly)

1. Cat-Cow – Generally good for spinal mobility and unlikely to cause pain unless done too aggressively or if you have a herniated disc.

2. Bird Dog – Helps strengthen the core and lower back, but poor form (arching the back too much) can strain the lower back.

3. Pelvic Lifts (Bridges) – Strengthens the glutes and core, but improper form (overextending the lower back) can lead to pain.

4. Planks – Great for core strength, but if your hips sag or you arch your lower back, it can lead to discomfort.

Higher Risk of Causing Pain (If Not Done Carefully)

1. Downward Dog – Can put pressure on the lower back if hamstrings are tight or if you overextend your spine.

2. Frogs – Deep hip stretches can sometimes strain the lower back, especially if your core isn't engaged.

3. Rotate Leg at Hip – If done too forcefully or with bad posture, it may put unnecessary stress on the lower back.

4. Kick Leg Out Extended – If your core isn't engaged, it can cause the lower back to overcompensate, leading to pain.

How to Reduce Risk of Lower Back Pain

• Engage your core in all movements to support the lower back.

• Move slowly and with control rather than relying on momentum.

• Avoid overarching or excessive spinal extension, especially in planks and bridges.

• Modify if needed (e.g., doing bird dog with bent knees or planks on the knees).

 

Also from Chatgpt: 

 

Yes, toe touches can cause lower back pain, especially if done incorrectly or if you have preexisting back issues.

Why Toe Touches Can Cause Back Pain

1. Spinal Flexion Strain – Bending forward forcefully can put excessive pressure on the lower back, especially if you round your spine.

2. Tight Hamstrings – If your hamstrings are tight, they can pull on your lower back, making the movement uncomfortable.

3. Overstretching Ligaments & Discs – Repeatedly bending forward can put stress on spinal discs, potentially aggravating bulging or herniated discs.

4. Bouncing (Ballistic Stretching) – If you bounce while trying to reach further, you risk straining your lower back muscles.

How to Reduce Back Pain Risk with Toe Touches

• Keep a neutral spine – Instead of rounding your back, hinge at your hips.

• Bend your knees slightly to reduce strain.

• Engage your core to support your lower back.

• Try alternative stretches like seated forward folds or standing hamstring stretches with one foot elevated.

If toe touches cause discomfort, it's a sign your lower back may not tolerate the movement well, and modifications or alternative stretches may be better.

******************

 

I myself switched from doing crunches and leg lifts to just planks. No more back pain.

 

[RUSirius]

I'm getting the deed with the seed done 2x a week. I think sex for such maladies probably underrated.

 

Looks like you fed my list to cgpt lol. That's no help. I'll try doing only planks. Thanks

 

[RUSirius]

2 hours ago, rhodie said:

Acupuncture worked for me. May be worth a try.

 

Did you do it here in Thailand? Must you maintain the treatment? What are or were the costs?

 

I wouldn't doubt I have herniated disk.

[faraday]

1. See an Orthopaedic doctor 

2. Have MRI

[rhodie]

21 hours ago, RUSirius said:

 

Did you do it here in Thailand? Must you maintain the treatment? What are or were the costs?

 

I wouldn't doubt I have herniated disk.

I did 5 treatments in Pattaya 4 years ago at a cost of 4000 baht. I did 1 follow up treatment 3 months later.

 

As I say, it worked for me when my back got really bad. I still have problems, but manageable. Good luck.

[daveAustin]

Too much. Too much to think about. Only thing that ever kept my back and neck tight was loads of stretching and pushups. That means effort.

[it is what it is]

go see a physiotherapist, i only needed two sessions, he taught me a stretch regime that after two weeks as well as removing the pain also made my body feel 10 year younger. a year later i still do the stretches twice a day, you need to help yourself, but the results can be amazing.

[KhaoHom]

On 3/30/2025 at 7:41 AM, faraday said:

1. See an Orthopaedic doctor 

2. Have MRI

 

Can anyone recommend doctor, hospital in BKK?

 

Comment on costs for BKK?

 

Can a simple x-ray at least determine basic issues?

[faraday]

56 minutes ago, KhaoHom said:

 

Can anyone recommend doctor, hospital in BKK?

 

Comment on costs for BKK?

 

Can a simple x-ray at least determine basic issues?

@Sheryl

 

This very knowledgeable mod will help you.

[georgegeorgia]

I helped my lower back,

 

 

But most importantly,Get someone to WALK on your back for a minute DAILY,

it will not only crack or align it back into place but strengthen it 

[KhaoHom]

1 hour ago, georgegeorgia said:

I helped my lower back,

 

 

But most importantly,Get someone to WALK on your back for a minute DAILY,

it will not only crack or align it back into place but strengthen it 

I'll try it

 

Why not lol.

 

But I need to go to Dr

 

I'm thinking St Louis or Adventist..

[Sheryl]

The best spine doctor in Thailand is 

 

https://www.bnhhospital.com/search-doctor/entry/4093/

 

Consultation plus Xrays will run about 5k. Have to Xray at the  hospital as Prof. Wicharn has speciai protocol he uses, with Xray views in different positions.  But MRI can be done at this imaging center 

https://mrithailand.com/

where it will cost 9k  vs twice that at hospital. Ask for MRI lumbar spine without contrast and get the scan on DVD, don't worry about report, Prof will ignore it anyway and read the scan himself.

 

Main branch of imaging center is near Chatuchak but there is aldo a branch near Silom. 

 

Up to you whether to  do MRI  before seeing specialist or wait to see if he feels one is necessary. On the one hand, MRI might not be needed. But on the other, if it is needed, you'll incur 2 consultation fees instead of one (consultation without Xray = about 2000 - 2500 baht) if you wait till after initial consultation. I can't guess likelihood of needing MRI as I don't gave any sense of what your pain, what triggers it, how long you've had it etc.