I consider myself a person who overcame a whole big bunch of back pain and small injuries so I think these lessons might be useful to some:
* Most chronic pain comes from pinched spinal nerves (specifically the sciatic). Poor posture and lack of abdominal and spinal erector muscles result in the spine having to maintain the weight of the body (which is, btw, completely imbalanced - poor posture) do a lot of damage over time. Constant flexions (aka situps and ab crunches) also hurt this. Then again some people have legs of different lengths. They (read: I) might not
like running , especially on hard surfaces.
* Most acute back pain will come from a strained muscle. This is mostly due to lifters trying to lift the weight at all costs instead of calming down, focusing to make a perfect lift, and then do it. Read JPs advice. It's better to reset yourself after every lift, and also, lift heavier weights, then to force inferior muscles (spinal erectors) compared to superior muscles (quadriceps and gluteus maximus) when lifting.
Dan John wrote: Dues! Now, that gives me 9,999 words to explain it. Okay, go to any gym in America and there'll be a collection of guys wearing tank tops, weight belts, wraps, straps and those head things, cranking out a set of curls, then checking out their guns. These guys are experts on all things related to strength training, strongman, big lifts, bodybuilding, body composition and physique. Yet they don't squat because "it hurts my knees." They don't deadlift because "it hurts my back." They don't put weights overhead because "it isn't safe." Bah!
Now, people who do squats and deadlifts are much better than usual.
People who do full ROM deadlifts and zercher deadlifts get even better at.....
.....picking up heavy shit from the ground.
Funny but I've met tons of bodybuilders and recreational sportspeople with fucked up backs. And I still haven't met a physical worker who pickups up fucking bricks; and shovels shit; and carries 50kilo cement bags, but has a bad back. These people learned to pick heavy shit up, and to pick it up in a way not to hurt themselves.
So focus on not fucking yourself up with every lift. When going for that final rep, or a new PB, please make sure that you are doing the "dying goldfish" (JP please elaborate), and that you want to MOVE THE EARTH with your legs and ass - as opposed to straightening your back while your holding on to xxx kilos.
And last but not least - if you have a sore back muscle - stronger dychlophenac should help; if you have a bad back - lots and lots of relaxed and focused stretching is key.
Next time, I'll spend the money on drugs instead.