Thank you guys for all of your well wishes and support. Although I may know a lot about hypertrophy, I’m not an expert on physiology and there’s a lot I don’t know about recovery, so I really do appreciate all of your input and advice. And don’t worry I’m not just sitting at home doing nothing hoping it goes away, I am actively trying to fix the problem with stretches/targeted exercises 😅 Unfortunately the bulk may have to be extended into 2025…
Stretching and Resting is NOT the answer, even with most gym injuries, contrary to popular belief, especially If you want the most speedy and efficient recovery (don't get me wrong, obviously rest is still needed, and stretching can be useful). Lower back pain as a result of lifting weights is more commonly caused by the lack of ability, to create sufficient stability, in the spine and core. At the more extreme end of things, you might have a minor disk herniation, (I have no clue if MRI can detect that) I can't be sure though, I'm not a doctor, I do hope someday I can attain a career revolving around kinesiology. I've had my fair share of run ins with lower back pain and other injuries, I've learned a lot from many different sources, but by far the most useful one is Squat University on UA-cam. ( ua-cam.com/users/SquatUniversity ) -channel not just about squats-. Based on my experience, keep doing leg day, but with minimal load. Or better said, use the most amount of load you can that causes absolutely no pain, and brace your core like your life depends on it, and slowly progressive overload from there, the human body heals better when you give it a reason to adapt. Many stability drills, exercises and techniques that I have found useful can be found in the Squat University UA-cam channel (including how to brace properly). Please like this so that max can see it, I hope this helps you all!
Dude im going thru the exact same thing literally my lower back (back extensors is tight according to my PT and i think hes right) has been in a little pain/uncomfortable 2-4 days after I ego lifted on hack squats, I hope i learned my lesson dont ego lift. I went to doctors did 2 mri all came normal hamdilah just muscular tightness, its been 7 months and i got way better hamdilah but its really lingering a little I tried everything bro legit but its not going away no matter what i try. Inshallah it goes away for all of us and allah yejerna from all injuries too hamdilah( thank god ) its not serious for us both inshallah speedy recovery for us both.
I wish you a speedy recovery. I don’t have a lower back injury, and I’ve also never injured myself actually in the gym in my 2.5-3ish years of training so far, but in March I slipped and fell getting up from my couch to open the front door for my cousin, and landed on the lateral side of my lower left leg a little. That part doesn’t hurt, but my knee just below the kneecap still hurts. Like you, I’m no physio, but I’ve been letting it rest and I’m gonna start trying to rehab it to full strength again using principles from Kneeovertoes Guy, Movement David, Hybrid Calisthenics, and Squat University. Hopefully it works But I’m all ears if anyone has any suggestions for me in these comments
@@Vivid-Hypothesis-Accretionyea I agree with everything you said, and I am doing core stabilization work and I have been for years. I was already assessed by 2 PTs and I don’t have any major imbalances. I’ve been doing low back/core strengthening movements for 3 months but it hasn’t gotten much better, which is why I’ve decided to stop going to the gym so I can let my muscles rest. I’m still going to do the core stuff and try out some different things, as well as continue walking everyday so it’s not like I’m doing nothing, I’m just not lifting heavy right now. 👍
@@MaxEuceda7 your low back and core are designed for HEAVY loads, by deloading it and only doing light stuff at home there won’t be any adaptations. I’d recommend getting back into the gym as soon as possible. I’m a physiotherapy student, not fully qualified or anything but whenever you are rehabing the loads and stimulus need to be sufficient for adaptation just as in the gym if ur going too light ur muscles won’t adapt. Same principles for stretching and rehab.
Max, I rarely comment on videos but I want to give you some advice. PTA for 3 years, rmt currently working in the rehab space. Worked with general population and professional athletes. The worst thing you can do is stopping physical activity. The more you are inactive, the worse it will get. Your muscles and joints can get more stiff with no movement. Imagine someone in a cast for their elbow. It’s been stiff for months and the first time they move it after removing a cast it’s atrophied, stiff, less range of motion. Same idea here, any gentle movement you can tolerate is fine. Let’s say you do a child’s pose and it hurts at a certain point of spinal flexion: back off the range and hang out there. Don’t force yourself into painful movements. If pain gets worse as you are doing a stretch/exercise, stop. If it hurts to get into but gets better as you go, that’s fine. Look up these exercises. They are low intensity but absolutely important for anything low back related: - pelvic tilts - hip hikes/drops - sidelying adductor pullback The reason for doing pelvis movements is a lot of low back muscles attach here. You need to address all the areas they attach to. Add in basic movements like child’s pose, cobra extension. Even sitting in a chair and doing seated lumbar flexion and extension is fine. Do side bending, rotation as well to restore all ROM in the low back. Once movement is better, look at working on hinges (good morning movement), glute strengthening, and core strengthening like side planks, suitcase carries, rotational core exercises, etc. I would tell you to find another physical therapist, someone that specializes in sport injury. Focus on strengthening everything around it. Stretches alone will not help you. Taking a break and then trying to get back into it will not help you. Even as a massage therapist, massage alone will not help you. It can help manage symptoms, but once you’re symptom free, work on strengthening. It gives you a window of opportunity to move better. Imagine a plant or flower that is dry. The colour may change, it may be crusty. It’s not completely dead, but what do you do? Maybe change the soil, add water, sunlight? Calm shit down, build shit back up.
Prone PPT with spinal flexion , is great , lying on the floor . It’s easy but the thing is it’s more of a reset for your back by strengthening abdomen and pelvic and they’re coordinator Not sure if that’s what you meant by pelvic tilt.
Thank you for your comment. I guess I didn’t explain this well in the video, but I mentioned that my injury first happened in NOVEMBER of last year. I rested for 10 days, then got right back in the gym and did this exact thing. I did all the core stuff, all the glute stuff, all the low back strengthening and what not, and it didn’t get any better. It’s been nearly a year of doing that ON TOP of my normal gym routine, which is why I decided to call it quits for my gym workouts to let my body rest. For the first week I focused mainly on stretching and rest, but now I am back to doing some exercises to regain strength. I just emphasized me not going to the gym because I’m not lifting weights right now. It’s not like I’ve seized all activity. I was just burnt out from doing all that weight training then having to do more exercises for my low back specifically every single day where I figured it wasn’t even helping the cause.
Max, I fractured my femur last year. I got a titanium rod inserted inside my femur, and the guy on my left said I was never gonna bodybuild again. As soon as I got home, I got discharged from the hospital I started training but just upper body. Just wanna say Max that minor setbacks are major comebacks, you will come back stronger than ever! Never give up man, I've been following your content for almost 3 years and you are one of the reasons why I'm in great shape! Never give up and persevere. Sometimes we face adversity but what matters is how we bounce back stronger.
@@PDog725 yeah since november I train legs first now instead of chest, shoulders, and triceps. I got off the crutches in almost a month, I did rehab 3 times a day 5 days a week. 3 months later I went to the doctor and showed him my X-Ray results and gave me the call that I can now train legs again. So it only took me 4 months to recover.
seems like big bodybuider got trumped by the supple leopard leon edwards physique 😂 but honestly not that surprising because max sticks his gyatt out too much imo more relevant than rounding for many people in particular those who already have APT
@@maxsk9074how is training core stability glassback behavior. It’s quite the opposite as bracing your core correctly can maximize gains and reduce injury chance. Not bracing the core right is probably what got max injured
@@maxsk9074it's not glass back behavior. you're misinterpreting what those videos are for. those are targeted for people who think doing dynamic core movements are better for core stability when they're not, and destabilizing your body is what works on core stability which is almost always an isometric thing
Real quick - I happen to specialize in spinal injuries; sounds like you got some good advice and good work getting the imaging done. Usually lumbar injuries are annoying because they are stubborn to heal, but it’s usually because we keep doing stuff to bring inflammation into the area and tense more around pain or start moving in really weird patterns following a minor injury. So targeted stretching, while relaxing, pain free movement - you’ve got the right idea. When you start being able to do slightly more challenging/straining movements with no pain, you’ll know you’re on the right track
@@guesswhoami4723to better explain, imaging like xray or mri does a reasonably good job at identifying significant problems but something smaller that is just muscular imbalances, tiny tears or weaknesses, excessive straining during certain tasks; those are much harder to see even though they still can cause alot of pain. Pretty common injuries for lifters to get though and usually resting and gradual ramp up is the best thing. Mostly those of us who really enjoy lifting simply dont do the resting period long enough though lol
Yo Max! Saw your pinned comment and these are just some tips just from my own experience/expertise who's done a bit of studying up on musculoskeletal injury and recovery/rehab methods if you like! It's a little long, but I hope it helps :)) If you are dealing with a strain (damage to the muscle or tendon), remember that stretching is loading. It's a solid tool when used well. Ultimately make sure that stretching is used for what it's meant for - keeping or increasing ROM; you shouldn't need to more than 2-3x per week. Stretching is not a magic pill to reduce pain or speed up healing. In strains it can actually slow healing down quite a bit or cause pain to flare up. Treat it like an exercise. Chances are it's actually best if you stop stretching for a week or two - especially since there is probably a good deal of inflammation. *Gradually* get back into loading and stretching the muscle. Don't do it if it hurts is a solid rule. Discomfort=ok just don't push it. Pain (wincing/tweak)=nono. Flare ups aren't the worst, but so long as it generally decreases week to week and becomes less noticeable, you're on the right track. In the meantime, icing and/or inflammatory meds are beneficial to an extent - it can be helpful to reduce *excess* inflammation in early stages - some is necessary as it's important to certain signals to trigger different processes in healing/remodeling. It helps manage pain, but they are no substitute to the actual healing process. However, play around with what exercises don't hurt it. Do what you can in the meantime - a week completely off won't hurt (actually can be really great), but definitely try to keep some level of training in for unaffected muscles. Less work you have to do to get your body back into the full swing of training. Your legs will likely catch up much quicker than you think. Keeping some form of cardio helps quite a bit. If your lumbar is the problem I would back off of locomotive tasks (walking/running/stairs) and stick to a bike for a week or so - should off load it some and still give you the cardiovascular health you need (important for tissue remodeling and inflammation). Low back tightness is often just a load management issue (usually some abrupt inconsistency in volume). Try to keep your week-to-week volumes consistent, but mayyybe experiment and shift your program to have generally less volume for a macrocycle and see how it works for you. Maybe a pelvic tilt thing.. check out the hammies or hip flexors and see if they are dominant/tight. Core and glute activation/strength during lower body movements is NOT everything, but it can help if that is part of the issue. You want to have a versatile spine and be able to move and be strong in all trunk movements, but to jump into it while recovering would be unwise. Graded exposure is everything. Scale back and climb back in slowly. Some things you just can't prepare for tho lol.. if you're training hard, little injuries like this are hard to avoid, but you got this bro!!! Good luck and speedy recovery bro!!!
I had bursitis and tendonitis in my right shoulder for months. Felt like it was never going to get better. Have been doing PT exercises as instructed the whole time with little improvement. Slowly, day by day it started to get better. Now my shoulder feels better than ever. Don't get discouraged. You'll be back to 100% sooner than you might think.
I started getting muscle spasms in my lower right lat in November. It started feeling normal about 2 months ago. Take it REALLY light for a long time. When you think it's better... it isn't. Those are super painful I couldn't even breathe. Best of luck Max
Look into ATG aka knees over toes guy. Sounds like you have an inbalance somewhere. Training for hypertrophy is cool and all but training specifically your ligaments is where its at for true longevity. Check out his back workouts he recommends. Movement is medicine
absolutely second this, squatting atg cured my knee pain. One thing also, I recently tweaked my back aswell, took a week off and then continued light training at first, but within 2 months now I'm almost fully back, stronger than ever. Movement absolutely is medicine
Physio here, do not look at ATG there are plenty of actually trained professional physios and strength/conditioning coaches that use actual evidence based recommendations. Not to say ATG is wrong. He is just dogmatic and ultimately promotes a one size fits all exercises approach that doesn’t always work and overemphasizes certain things while underemphasizing others like actual heavy loading to elicit adaptation. Check out barbell physio, Greg Lehman, Adam meakins, e3 rehab, angus Bradley, coach_tarun, and others for educated professional trainers and physios.
I have a bulging disc in my L5-S1 lumber near the tailbone from deadlifts and bjj. I took a few days off but immediately went back to the gym And starting working out my lower back muscles. I was and still am doing Reverse Hyper extensions & slow tempo deadlifts with 1/2 the weight I was using before. With some stretches it instantly made me feel better and the pressure from the dull pain went away. Take days off is okay but you don’t want to limit movement especially not doing anything for a whole month. Speak to a physio they will notify you movement and proper training around injury is the way to go !
DUDE NO WAY. This same situation is literally happening to me right now but in hip! All the tests come back saying I'm fine yet the pain is still there. Have you considered doing yoga??? That's what I've been leaning towards doing. Definitely feels like I'm doing something wrong to prevent things like this from happening y'know?
@@myrical4147 hmmm i dont get down my leg but ive been dealing with this sharp pain in my hip/glute that flares when i bring that leg backward against resistance. so for example, if i press my foot into the ground so that it cant move, but simultaneously attempt to drag it backward toward the back of my, like a hamstring curl but with a straight leg if that makes sense. i feel like at this point I can tell we dont have the same injury, but still, I can say what has helped me is to confront of the pain. oh, you want to cripple me in pain when I drag my leg backward? ok, im going to add resistance to my heel and purposefully drag my leg backward for reps.
It's always dead lift man. A large majority of pro bodybuilders, strongman, trainers, and athletes say its not worth the risk and reward. So many other exercises you can do that do the same thing, its just not a major compound lift like dead lifts where you can save time. I'd rather do more exercises then get hurt and take time off to lose those gains I worked so hard getting. Unless you are competing, not worth it.
Bro it’s not worth it because all these idiots train it to high intensity imagine training deadlift to rpe 9-10 and then doing it regularly and then also adding in that ur tiring ur lower back to rpe 9-10 on all ur other leg lifts . Of course they’re injured they’re stupid. Look at powerlifter 10000s of dudes deadlifting some. Even doing rep work 600s. How come they’re fine because they don’t train deadlift like u train most other movements.
Most strongman will not say this. Deadlifts can easily fix all back issues. Look up Stuart Mguill to learn about when deadlifts will and won't hurt you.
Just in case Max or someone sees this comment who's dealing with this kind of injury, I'd like to give my two cents as someone who dealt with some pretty brutal muscle-based back pain for a couple years where it actually got so bad for about a year that it became the all-consuming focus of my life and I put every ounce of every days into trying to fix it for several months. This is just my experience obviously but just giving my perspective if anyone is interested because I did a shit ton of trial and error to get myself out of it. Some things that really didn't work for me and if anything slowed or negatively impacted my recovery was trying to be stricter with form on lifts (I didn't have the mobility to truly have good form even though I felt like was doing everything perfect), doing things like massages and foam rolling, obsessing over postural adjustments, taking significant chunks off from the gym (both entirely and only avoiding aggravating lifts like leg stuff), and most importantly, stretching. I would specifically warn people against overstretching, particularly with regard to problem muscles like the psoas major (main hip flexor) or the QL. This is because, as I came to learn, often times these muscles will present as being tight which causes people to think they need to stretch them, while in reality, as was in my case, the muscles are actually too weak. This weakness causes the muscles to tighten - as one massage therapist who was quite helpful to me put it, think of it like they're clenching to try to hold on for dear life. This can be compounded by having other nearby synergistically being underactive. In my case, my smaller hip flexor muscles were extremely weak and underactive, which caused my psoas muscles to have to carry the bulk of the load in hip flexion. As they weren't strong enough to handle this, they became extremely tight to compensate, driving back pain. Similarly, my QLs in my back were seized up in a similar manner stemming from weakness in both them and their synergists. What triggered the extremely bad period for me was having my back blow out a bit squatting (likely a minor herniation) which I believe caused my muscles to seize up even harder, causing me a bunch of pain and launching me into this cycle of my hips and back seizing out of pain, resting, the muscles getting weaker, leading to more pain, etc, etc. I'll give my main tips on what to do if any of this sounds like it could to whoever's reading this, and I would really recommend all this to anyone with muscle-based back pain who is already fit and works out (not going to recommend the "big 3" ab exercises, etc that are more for untrained people who lack core strength): 1. Relax - tension in the body is not good for these muscle-seizing type injuries, and especially avoid things like trying to sit up extra straight all the time for posture purposes - it will just cause more seizing 1b. On this note, posture is definitely useful but I would stick to postural exercises, not constant postural adjustments - if you have bad posture, you don't have enough strength in the right muscles so when you just try to "stand straight" etc your body will try to overcompensate with different muscles that are already stronger. Wherease doing the right posture exercises will cause the weaker postural muscles to get stronger and in a sense "pull" you into better posture without even thinking about it. My favourite for sure is wall slides, Mckenzie pushups are good too, as well as chin-tucks and superman. 2. Strengthen your hip flexors - For the psoas major just using bands to do hip flexor raises, whether standing or lying on your back on the floor are amazing, for the smaller ones, I'd recommend band walks (sideways, diagonally forward, and diagonally backward) really focusing on using your hips and glutes (particularly the glute medius which is another problem muscle for back pain that is often underdeveloped). I'd be careful about stretching too much, but I would stretch your hip flexors after doing these exercises. 3. Strengthen your QL - I tried a lot of things for this, but the one that really made the difference for me was but scoots / bum walks. It's where you basically scoot forward and backward across the floor on your but holding a db in front of you. It look goofy but by god did it work for strengthening my QLs and reducing the seizing. 4. Improving mobility - Particularly I'd say hip mobility, getting good hip mobility has done wonders for taking pressure off of my lower back. The main thing that I found to make a difference was holding a db out in front of me straight out (15-25 lbs) and squatting as deeply as possible 3 sets of 10-15 and doing this several times a week. The weight offsets nicely allowing you to get deep into a squat. Aside from this just spend lots of time in a full squat (holding onto something in front or even just holding a weighting front while you squat works great). I was eventually able to start front squatting with a BB from here and after starting super low in weight (like 95lbs) I quickly was able to surpass my previous back squat PRs in about a year from starting to front squat with newfound mobility (the higher weight lets you sit deeper in the squat and helps mobility improve more). My deadlift improved dramatically too with my newfound hip mobility despite having to be off of it for so long. 4b. Another little tangent here - don't be afraid of lifts like squats and deadlifts, so long as you can do them pain free at some weight. What really bulletproofed my back was when I was able to start rebuilding my deadlift without any of the pain that I used to have constantly on it. So I would definitely say to try to get to these lifts again as soon as possible albeit at lighter weight or less ROM, etc to an extent that it isn't painful (like the knees over toes guy principle) and work your way up - but yeah definitely don't push through pain on heavy loads with these haha. Anyways that's enough rambling haha if anyone has any questions please ask but those are the most crucial exercises etc I can think of that brought me back to a pain free world! Idk why this video spurred me to write all this but whatever - I guess it's just that the taking a long break worries me because that's what I tried doing for a couple months and things only got worse for me in that period even with physiotherapy.
I had a similar problem last year and for me what worked was taking anti inflammatory medicine for a month and completely stopping training and then slowly putting exercises back that didn't hurt. The most important thing is to not loose hope and to not fall apart. Hope that helps.
Get better and come back stronger champ. Yours is one of the better channels in the community. I enjoy your output. Heal and rule. And don't suffer no fool.
I've been following your channel for two years now. You've helped me learn a lot about fittness and weight training. Hope you feel better soon and recover well. Stay strong, brother!
Have you search about deep release muscle knots? Or doing mcgill big 3 for stability. I had your problem in 2023, all year. What cured me was doing RDL with light weight, perfect form, 3 set. Mcgill big 3 for core and stability. Dont stretch it too much, dont do hyperextension, stop whatever you do if it hurts. Light works will do significantly better than no workout at all. Even walking and swimming is good.
@@radengreenefacts when ever I break my ankle, I walk, no run! Run as fast as I can up hill. I tell it “heal mother*fucker, heal goddamit!”. That usually does the trick.
Hi Max, highly recommend trying dry needling. Try contacting an osteopath. Had issues with both legs and forearms about 1 year ago due to high overload and training, had a couple of treatments and it was gone.
Hi bro, what were you feeling, I have been developing shoulder and forearms injuries in the last 8 months. Tendonitis in both arms I believe due to overtraining and poor resting, tried Physiotherapy and stoped training for a while but pain still here 😓
@ygortito9968 you should defo try dry needling bro. My forearms ached immediately after i pushed or pulled something, because of tendonitis. I had two dry needling sessions. The muscles where twitching like hell when he did the needling, so my osteopath said it was because of built up tension. After those treatment i have never had that pain again. Also, i should include that after those treatment i started to always warm up my arms before training.
Physio here who does dry needling, this is the least important thing he needs to do. DN is on shaky ground evidence wise and is not going to do anything to heal his back. He needs time, progressive loading, and targeted rehab exercises.
I bulged a disc pretty badly a while back and heard a crack while lowering the weight during a deadlift. Taking time off was important, but keep moving too. Doing dynamic exercises like being on all fours, bringing the elbow to the knee, and then extending both the arm and leg. I returned to the gym when it felt safe to do so, modifying or avoiding any exercises that stressed my back. If you ever experience sciatica or horrible pain, acupuncture helped mine a lot. On days when my back was shitting itself, I would lie on the floor with a pillow under my head and back, propping my legs up on the couch at a 90-degree angle for relief. Sleeping or resting with a pillow under your knees can also help. My physio recommended an exercise starting in child's pose and going into cobra, doing a looot of reps to counteract the bending over motion. All the best with your recovery!
That's a pretty good advice fr! Been suffering from chronic pain in lower back and radiation throughout my leg and still sometimes it loads, got an mri 2 years back l4 l5 and l5 s1 herniation as it says! Got pills, pt, ved rest.. started gym again donno what to do!! Any good advice will help a lot thanks
Dont worry Max, its better to wait just one month and then go back to work, than trying to get back right now, injure more yourself and extend that month to 3 or even 4
Sucks to hear man, I’ve struggled a lot with injuries in the past too. I know you’re itching to go back but stay healthy bro. Hope you heal up soon we miss the content.
Take your time man. I ignored this exact type of pain for months and pushed through and ended up blowing a disc. No PR in the gym will ever be worth a significant injury
You're a smart man Max. Most people tough injuries out which usually ends up making the pain last many many years. You are being very cautious and that's very smart given that your job is based on working out.
Sorry about your injury. I'm sorta in the same boat right now. 2 months off lifting cause a shoulder injury that I've been neglecting and trying to push past. So right now waiting for recovery/doctors/tests. In the meantime, yoga has scratched that exercise itch for me.
With muscular injuries psychology is a huge factor. The muscle might actually be fully recovered but your brain & nerve supply in the area will still be firing alerts off. It's about building confidence slowly through starting off using lighter weight and leaving 5-10 reps in reserve & progressively increasing RPE.
Do more good morning, they helped with my lower back SOO much. Coming from someone that has had 2 scoliosis surgeries it really strengthen up the upper glutes and lower spine to give you that extra layer of support
Completed Anime Recommendations: Made in Abyss (fantasy/adventure), Frieren (fantasy/adventure), Mob Psycho 100 (supernatural/comedy), Ranking of Kings (fantasy/adventure) as well as a couple of honorable mentions: Kaiju No. 8 (still releasing) and Arcane (animated but probably not anime). Depending on the genre I probably have dozens of recommendations. ._.
dw bro - rest is the most and stretches. i tweaked my lower back doing RDL and it took me a couple months to recover because i was stupid with it. you got it!!
in the recent months of my 4 years of lifting I had and still have issues with my right shoulder and right hip, it wasn't causing intense pain but it wasn't pleasant either, and caused loss of strength, eventually it got worse, so I took some time off but still training just with lower intensity till I build up the strength again. during that time I read 2 books of physiotherapy, one is rebuilding milo and the other is back mechanic, the former deals with different joints like shoulders, knees, ankles and elbow other than the back and pretty thorough although I will say it was my first book on this topic. currently I am still reading back mechanic and so far both books educated me a lot, not just with techniques but also anatomy and biomechanics. I think if you're into weightlifting and want to stick with it for long it's important to educate yourself on these topics too. by the way I love your content Max, I am following you for quite some time already, and you teached me a lot in my weightlifting journey so I want to thank you and wish you quick recovery my man.
Remember guys no matter how perfect your training is injury is smth cannot be totally prevented its just a part of the process but the most important part is to learn how to overcome it and get over it
Hey Max! You might wanna look into MUPS (medically unexplained symptoms). There are many cases of people having (severe) physical symptoms that cannot be explained. A large factor being stress. In your case that might be both physical and psychological. Now your buddies saying "there's nothing wrong with you" are wrong, something seems to be wrong as you said but the origin of it might 1. Not be physical (it is still there though) or 2. is physical but seems to be hard to track. I think taking rest is a good idea, but keeping light physical activity in there will probably be an even better idea. Good luck recovering bro
experienced my first injury this past April. it’s been one of the hardest mental battles i’ve had to go through. i haven’t stopped training since my injury but i’ll take a week off here and there. thank you for posting this, as it was nice to not feel alone in this journey. a lot of people post their best moments but not a lot can sit down and talk about the dark ones. thank you again! wishing recovery your way 🖤
Something similar happened to me. You should definitely go see a spine specialist. If you've been feeling pain for that long, then there's something wrong. Once you figure out the issue, that's when PT really becomes helpful. I wish you nothing but the best man. You've been an inspiration to me. Get well soon!
My back was ruined for nearly a year, and it's still not back to normal now. No idea what caused it, living in constant fear of it getting worse if I lift anything heavy again. It's rough, I feel your pain.
I had the same thing. Pulled a muscle in my lower back trying to lift some crates at my job. It came back about a month later when I was just raking in my yard. My lower back seemed to be made of glass. Funny thing is I actually cured it by first doing gentle stretches every day. I would deliberately do all the movements slowly that might hurt my back. That improved it. And-even funnier-my back is a lot stronger now precisely because I added deadlifts to my workout routine. No, unlike you, I do not do the heavy stuff. But I just hold a couple of dumbbells, and bend down and straighten up repeatedly. It is kind of a variation of a Romanian deadlift. It really strengthened my back though. As for you, dude, you don't need to be doing all that heavy stuff. How about just some bodyweight squats for your legs, and some pushups for your upper body. There are probably other things you can do. Just a thought.
Straight up what’s going on this July, a friend of mine competes and he’s taking most of July off for a back injury. I also put my back out 10 days ago on bench and it’s not better yet. Rest up bro
I don’t recommend skipping exercise at all. Movement is medicine. The main cause of injury is load management, overuse, and/or bad programming in the case of lifting. Squatting and deadlifting are the best ways to strengthen your spine and all surrounding muscles. I would start from the beginning and squat/deadlift with weight that doesn’t cause any pain. Just start light and slowly progressively overload and pay attention to fatigue management. The road to recovery is long but you will definitely come out stronger than before. I recommend looking into articles about injury from sources like Stronger by Science and Barbell Medicine.
as someone who’s been injured numerous times and recently got sick and as a result had to take 2 weeks off the gym, it can be highly demotivating because when you come back….you WILL lose strength i myself lost almost half my strength and i only took 2 weeks off the gym. idk what happened, i was working, suddenly got sick, had to take a deload and got sick at the same time so i said f it ill just take 2 weeks off. my strength is slowly coming back, but goddamn it sucks man. it feels like i’ve wasted my 2 and a half years of training. i didn’t lose any muscle but the strength loss alone is devastating for me i hope it goes better for you man, ill be praying for you inshallah ❤
Max I had a very similar situation myself and am finally better. It all really changed when I started an extremely strong anti inflammatory that was prescribed after a visit and Xray. During this time I focused on full body movement, sauna, and stretching. Now I maintain my mobility through training with different ROM on all sorts of exercises.
Fuck man. This was nice to hear. Pulled something serious back in June. Up through my sternum, into my collar bone and up my neck. Would take a week off, feel better, then go back in and re-injure it. It's hard to just stop and let the body do what it needs to do. I'm at the point now where I decided to quit everything but cardio 🤢 but like you said, hopefully we'll be working out for the rest of our lives. So there's plenty of time to get back at it! Hope you heal soon!
Could be a pinched nerve brother, have that in my right shoulder that flares up under certain movements try acupuncture to see if it can loosen the muscles in that area. You never know hopefully you get better soon man 🤙🏻
Back injury is NO JOKE-I’ve dealt with ‘em before. Take your time and try and feel if you’ve got any imbalances you’ve developed. Get on top of those before they spread to other parts of the body: back stuff is weird, can show up in your hips (and even jaw!) Your my fav gym/workout guy on yt. Let’s see the beard progress in 1 month 👍
As someone who ended up having a microdiscectomy for an L5S1 herniation, I think that taking time off is a great idea. You dont realize how easily your back can flare up by doing literally anything. Those curls that you think aren't stressing your back are absolutely stressing your back when you are injured. Good luck!
Hopefully youre able to get back at your normal rythm soon enough ... Very unfortunate that your injury has taken this long to heal. Your fanbase has your back though. Dont lose hope 😎💪👌
I love your sincerity, I wish you can overcome your injury asap. I think it's completely normal to have an injury like this after 5 years of lifting heavy a** weights, so don't worry champ💪
Gym or exercise is an addiction for someone like you and me and most people dont get it ,but when u love gym and u are told not to do it by ur own body then it makes u cranky becaz it has becoem an intergal part of life , i got similar back problms mixed martial arts is my sports ,i was told not to give any jerk avoid any thing by the doc ,when i got home i knw damn i have to do something otherwise i cant survive , its been more then 6 months i am trying varius streches yoga everything that speeds my recovery for long run, obviuosly listening to the doc as well ,i knw its a difficult phase but we all want to do even better in the long run and this is a stepladder for that ,goodluck 👍
please max, strenghten those areas man. strengthen the lowkey parts that contribute to the lower back. like hip flexors. deadlift with 1/2 the weight, do reverse hyper extensions.
Rest yes, but if all fails, try mobility exercises. Researching the targeted muscles and seeing their functions and finding lightweight exercises that focuses the movement of those muscles and slowly build strength and muscle on those areas. Worked for my shoulders and knees!
Ah man, that sucks. I tweaked my back around 6-8 months ago doing RDLs. Like you, it wasn't my spine. I've been trying to figure out specifically what it might be. I cut out all deadlifts, I couldn't squat without pain. I couldn't even hack squat. I found that smith machine squats were actually okay for me. Over the last couple of months, I've been incorporating 45° back extensions and some abs isolation (cable crunches + leg raises). More recently, I started doing side bends on a 45° back extention bench to work my obliques and GL muscle (a muscle deeper into the lower back). Basically I thought it would be a good idea to strengthen the muscles around the lower back (abs, glutes, etc), and it seems to have helped a lot. Yesterday, I squatted with a SSB and had no pain whatsoever. Over the last month or so I've been deadlifting once a week with no pain, too. I'm not sure if my injury has properly healed, occasionally I'll feel something slightly, but it's improved massively and is only getting better. When you do start hitting the gym again, maybe try out what I've been doing. Those side bends in particular gave me soreness I've never experienced before, in a good way. Take care of yourself bro, you'll get there
This happened to me originally in September 2023 when I started deadlifting again 3 months prior. Got back up to 365 or whatever for my sets. Stopped lifting until January. Decided not to DL, but was still squatting. It came back way worse. Looked at all the symptoms and it is pretty bad SI pain. I bought a reverse hyperextension from Titan. I use it a few times a week and am slowly building my lower back. Alexander Bromley goes over lower back issues and he used it to get over his pains.
Speedy recovery and I hope you get better. Unfortunately, I coming from the future after a month nothing will be different you have to read and find it yourself or find better doctors to know the actual cause so you can fix it if it's fixable.
I haven't dead lifted or squatted a free bar for years..34 injury free and still making good process. If you love them fair play but they are not necessary
I needed this video too. Im too tweaked my hip now the pain is whenever i sit down it triggers the pain in the left hip 😢 i think i need to stress more and stop doing leg days 😢 Rest well, Max 🎉
Taking complete time off is usually not recommended but definitely worth a shot for some injuries. If your injury is due to dysfunction or weakness then time off won’t really help at all. And since nothing showed up on the MRI it sounds like it’s not something like a bulging or herniated disc which is good. My guess is you probably need to work on core stabilization/strength and bracing as a lot of back pain is related to that.
Max, you definitely should do everything in your power to get this injury healed or it could affect you long-term. Excessive stretching can worsen injuries in some cases and resting for long periods instead of putting in effort to use the body in the correct way will weaken your muscles impacted by the injury negatively. You should 100% be using this time to recover in a way that uses the body instead of resting the body. All about feeling it out and slowly recovering the right way.
Thank you guys for all of your well wishes and support. Although I may know a lot about hypertrophy, I’m not an expert on physiology and there’s a lot I don’t know about recovery, so I really do appreciate all of your input and advice. And don’t worry I’m not just sitting at home doing nothing hoping it goes away, I am actively trying to fix the problem with stretches/targeted exercises 😅 Unfortunately the bulk may have to be extended into 2025…
Stretching and Resting is NOT the answer, even with most gym injuries, contrary to popular belief, especially If you want the most speedy and efficient recovery (don't get me wrong, obviously rest is still needed, and stretching can be useful). Lower back pain as a result of lifting weights is more commonly caused by the lack of ability, to create sufficient stability, in the spine and core. At the more extreme end of things, you might have a minor disk herniation, (I have no clue if MRI can detect that) I can't be sure though, I'm not a doctor, I do hope someday I can attain a career revolving around kinesiology. I've had my fair share of run ins with lower back pain and other injuries, I've learned a lot from many different sources, but by far the most useful one is Squat University on UA-cam. ( ua-cam.com/users/SquatUniversity ) -channel not just about squats-. Based on my experience, keep doing leg day, but with minimal load. Or better said, use the most amount of load you can that causes absolutely no pain, and brace your core like your life depends on it, and slowly progressive overload from there, the human body heals better when you give it a reason to adapt. Many stability drills, exercises and techniques that I have found useful can be found in the Squat University UA-cam channel (including how to brace properly). Please like this so that max can see it, I hope this helps you all!
Dude im going thru the exact same thing literally my lower back (back extensors is tight according to my PT and i think hes right) has been in a little pain/uncomfortable 2-4 days after I ego lifted on hack squats, I hope i learned my lesson dont ego lift. I went to doctors did 2 mri all came normal hamdilah just muscular tightness, its been 7 months and i got way better hamdilah but its really lingering a little I tried everything bro legit but its not going away no matter what i try. Inshallah it goes away for all of us and allah yejerna from all injuries too hamdilah( thank god ) its not serious for us both inshallah speedy recovery for us both.
I wish you a speedy recovery. I don’t have a lower back injury, and I’ve also never injured myself actually in the gym in my 2.5-3ish years of training so far, but in March I slipped and fell getting up from my couch to open the front door for my cousin, and landed on the lateral side of my lower left leg a little.
That part doesn’t hurt, but my knee just below the kneecap still hurts. Like you, I’m no physio, but I’ve been letting it rest and I’m gonna start trying to rehab it to full strength again using principles from Kneeovertoes Guy, Movement David, Hybrid Calisthenics, and Squat University. Hopefully it works
But I’m all ears if anyone has any suggestions for me in these comments
@@Vivid-Hypothesis-Accretionyea I agree with everything you said, and I am doing core stabilization work and I have been for years. I was already assessed by 2 PTs and I don’t have any major imbalances. I’ve been doing low back/core strengthening movements for 3 months but it hasn’t gotten much better, which is why I’ve decided to stop going to the gym so I can let my muscles rest. I’m still going to do the core stuff and try out some different things, as well as continue walking everyday so it’s not like I’m doing nothing, I’m just not lifting heavy right now. 👍
@@MaxEuceda7 your low back and core are designed for HEAVY loads, by deloading it and only doing light stuff at home there won’t be any adaptations. I’d recommend getting back into the gym as soon as possible. I’m a physiotherapy student, not fully qualified or anything but whenever you are rehabing the loads and stimulus need to be sufficient for adaptation just as in the gym if ur going too light ur muscles won’t adapt. Same principles for stretching and rehab.
Max, I rarely comment on videos but I want to give you some advice. PTA for 3 years, rmt currently working in the rehab space. Worked with general population and professional athletes.
The worst thing you can do is stopping physical activity. The more you are inactive, the worse it will get. Your muscles and joints can get more stiff with no movement. Imagine someone in a cast for their elbow. It’s been stiff for months and the first time they move it after removing a cast it’s atrophied, stiff, less range of motion. Same idea here, any gentle movement you can tolerate is fine. Let’s say you do a child’s pose and it hurts at a certain point of spinal flexion: back off the range and hang out there. Don’t force yourself into painful movements. If pain gets worse as you are doing a stretch/exercise, stop. If it hurts to get into but gets better as you go, that’s fine.
Look up these exercises. They are low intensity but absolutely important for anything low back related:
- pelvic tilts
- hip hikes/drops
- sidelying adductor pullback
The reason for doing pelvis movements is a lot of low back muscles attach here. You need to address all the areas they attach to. Add in basic movements like child’s pose, cobra extension. Even sitting in a chair and doing seated lumbar flexion and extension is fine. Do side bending, rotation as well to restore all ROM in the low back. Once movement is better, look at working on hinges (good morning movement), glute strengthening, and core strengthening like side planks, suitcase carries, rotational core exercises, etc.
I would tell you to find another physical therapist, someone that specializes in sport injury. Focus on strengthening everything around it. Stretches alone will not help you. Taking a break and then trying to get back into it will not help you. Even as a massage therapist, massage alone will not help you. It can help manage symptoms, but once you’re symptom free, work on strengthening. It gives you a window of opportunity to move better. Imagine a plant or flower that is dry. The colour may change, it may be crusty. It’s not completely dead, but what do you do? Maybe change the soil, add water, sunlight? Calm shit down, build shit back up.
That was very well explained.
Prone PPT with spinal flexion , is great , lying on the floor . It’s easy but the thing is it’s more of a reset for your back by strengthening abdomen and pelvic and they’re coordinator
Not sure if that’s what you meant by pelvic tilt.
This is VERY good advice!
I can see why you don't comment often...
Thank you for your comment.
I guess I didn’t explain this well in the video, but I mentioned that my injury first happened in NOVEMBER of last year. I rested for 10 days, then got right back in the gym and did this exact thing. I did all the core stuff, all the glute stuff, all the low back strengthening and what not, and it didn’t get any better. It’s been nearly a year of doing that ON TOP of my normal gym routine, which is why I decided to call it quits for my gym workouts to let my body rest. For the first week I focused mainly on stretching and rest, but now I am back to doing some exercises to regain strength. I just emphasized me not going to the gym because I’m not lifting weights right now. It’s not like I’ve seized all activity. I was just burnt out from doing all that weight training then having to do more exercises for my low back specifically every single day where I figured it wasn’t even helping the cause.
Max, I fractured my femur last year. I got a titanium rod inserted inside my femur, and the guy on my left said I was never gonna bodybuild again. As soon as I got home, I got discharged from the hospital I started training but just upper body. Just wanna say Max that minor setbacks are major comebacks, you will come back stronger than ever! Never give up man, I've been following your content for almost 3 years and you are one of the reasons why I'm in great shape! Never give up and persevere. Sometimes we face adversity but what matters is how we bounce back stronger.
Yo have you started training legs yet?
@@PDog725 yeah since november I train legs first now instead of chest, shoulders, and triceps. I got off the crutches in almost a month, I did rehab 3 times a day 5 days a week. 3 months later I went to the doctor and showed him my X-Ray results and gave me the call that I can now train legs again. So it only took me 4 months to recover.
Infinite leg day skip hack???
@@Nice_Calilol
@@PDog725 yes since novemberr
Sorry about your injury. You still the goat
Too much machine, need to stabilise
seems like big bodybuider got trumped by the supple leopard leon edwards physique 😂
but honestly not that surprising because max sticks his gyatt out too much
imo more relevant than rounding for many people in particular those who already have APT
@@jylongbun8790 i don't think that's the problem, he used to lift with only free weights so he developed a strong core
@@m4andi0ca used to is the key word
@@jylongbun8790he was doing heavy sldl which trains your core heavily, wtf are you talking about 😂
Comeback arc is about to go crazy
Do you not get bored of talking like every other 12 year old tiktok drone?
@@Nikhil-b9t WOMP WOMP
@@Nikhil-b9t Do you not get bored of complaining on the internet?
@@Nikhil-b9tdo you not get bored of talking like every other boomer?
Do you guys not ever get tired of arguing about meaningless things
Yo Max, resto, recovery, you will do great!
during you recovery period, make a video about all the anime's you've watched that u recommend, maybe a tier list lol
Redo of Healer
Hit up SQUAT UNIVERSITY!!! That will be a great collab
SquatU knows a lot but his "dont move your core, only train core staticly" is goofy and ultimately glassback behaviour
Why tf would he reach up to this moron? Lmao
@@maxsk9074how is training core stability glassback behavior. It’s quite the opposite as bracing your core correctly can maximize gains and reduce injury chance. Not bracing the core right is probably what got max injured
I was thinking same thing. What would Squat U have to say?
@@maxsk9074it's not glass back behavior. you're misinterpreting what those videos are for. those are targeted for people who think doing dynamic core movements are better for core stability when they're not, and destabilizing your body is what works on core stability which is almost always an isometric thing
let the beard grow, recommend a derma roller and some beard oil to grow even better
i don't have too much facial hair on my face, would this help anyone including myself? Just want to see what's possible
Yeah it works @@bobithpopit3193
@@bobithpopit3193 but it takes time if your young the beard starts growing when you grow up
Dermastamp would prolly be better, health wise
@@bobithpopit3193 It tends to work, minoxidil helps as well
4:50 squirrel alert
crazy detail spotted
that is me
That's just Hammy from Over The Hedge
@@cameron8529 no that is me!
i saw this comment right before the squirrel popped up
Real quick -
I happen to specialize in spinal injuries; sounds like you got some good advice and good work getting the imaging done.
Usually lumbar injuries are annoying because they are stubborn to heal, but it’s usually because we keep doing stuff to bring inflammation into the area and tense more around pain or start moving in really weird patterns following a minor injury.
So targeted stretching, while relaxing, pain free movement - you’ve got the right idea. When you start being able to do slightly more challenging/straining movements with no pain, you’ll know you’re on the right track
Could this be small compression fractures in the lumbar vertebrae or just straining of weak lower back muscles?
@@guesswhoami4723xray shouldve caught that so probably not
@@gabeshivers 👍
@@guesswhoami4723to better explain, imaging like xray or mri does a reasonably good job at identifying significant problems but something smaller that is just muscular imbalances, tiny tears or weaknesses, excessive straining during certain tasks; those are much harder to see even though they still can cause alot of pain. Pretty common injuries for lifters to get though and usually resting and gradual ramp up is the best thing.
Mostly those of us who really enjoy lifting simply dont do the resting period long enough though lol
@@gabeshivers really interesting, thanks for the explanation
Prayers go out to you from the UK. Hope you recover well 🙏
Yo Max! Saw your pinned comment and these are just some tips just from my own experience/expertise who's done a bit of studying up on musculoskeletal injury and recovery/rehab methods if you like! It's a little long, but I hope it helps :))
If you are dealing with a strain (damage to the muscle or tendon), remember that stretching is loading. It's a solid tool when used well. Ultimately make sure that stretching is used for what it's meant for - keeping or increasing ROM; you shouldn't need to more than 2-3x per week. Stretching is not a magic pill to reduce pain or speed up healing. In strains it can actually slow healing down quite a bit or cause pain to flare up. Treat it like an exercise. Chances are it's actually best if you stop stretching for a week or two - especially since there is probably a good deal of inflammation. *Gradually* get back into loading and stretching the muscle. Don't do it if it hurts is a solid rule. Discomfort=ok just don't push it. Pain (wincing/tweak)=nono. Flare ups aren't the worst, but so long as it generally decreases week to week and becomes less noticeable, you're on the right track.
In the meantime, icing and/or inflammatory meds are beneficial to an extent - it can be helpful to reduce *excess* inflammation in early stages - some is necessary as it's important to certain signals to trigger different processes in healing/remodeling. It helps manage pain, but they are no substitute to the actual healing process. However, play around with what exercises don't hurt it.
Do what you can in the meantime - a week completely off won't hurt (actually can be really great), but definitely try to keep some level of training in for unaffected muscles. Less work you have to do to get your body back into the full swing of training. Your legs will likely catch up much quicker than you think. Keeping some form of cardio helps quite a bit. If your lumbar is the problem I would back off of locomotive tasks (walking/running/stairs) and stick to a bike for a week or so - should off load it some and still give you the cardiovascular health you need (important for tissue remodeling and inflammation).
Low back tightness is often just a load management issue (usually some abrupt inconsistency in volume). Try to keep your week-to-week volumes consistent, but mayyybe experiment and shift your program to have generally less volume for a macrocycle and see how it works for you. Maybe a pelvic tilt thing.. check out the hammies or hip flexors and see if they are dominant/tight. Core and glute activation/strength during lower body movements is NOT everything, but it can help if that is part of the issue. You want to have a versatile spine and be able to move and be strong in all trunk movements, but to jump into it while recovering would be unwise. Graded exposure is everything. Scale back and climb back in slowly. Some things you just can't prepare for tho lol.. if you're training hard, little injuries like this are hard to avoid, but you got this bro!!!
Good luck and speedy recovery bro!!!
The stubble at that length outlines your jawline nicely. Keep growing.
Stop glazing bruh
@@shrimpboyho oil up lil bro
beard goes CRAZY DAMNNN
Hope your injury gets better man, also if you grow your hair/beard out I think you could cosplay kraven the hunter 💪
I had bursitis and tendonitis in my right shoulder for months. Felt like it was never going to get better. Have been doing PT exercises as instructed the whole time with little improvement. Slowly, day by day it started to get better. Now my shoulder feels better than ever.
Don't get discouraged. You'll be back to 100% sooner than you might think.
I started getting muscle spasms in my lower right lat in November. It started feeling normal about 2 months ago. Take it REALLY light for a long time. When you think it's better... it isn't.
Those are super painful I couldn't even breathe. Best of luck Max
I know how it feels. I couldn't even sit properly few days ago because of pain.
beard giving confidence points haha
Hope you recovery goes well Max!
Look into ATG aka knees over toes guy. Sounds like you have an inbalance somewhere. Training for hypertrophy is cool and all but training specifically your ligaments is where its at for true longevity. Check out his back workouts he recommends. Movement is medicine
absolutely second this, squatting atg cured my knee pain. One thing also, I recently tweaked my back aswell, took a week off and then continued light training at first, but within 2 months now I'm almost fully back, stronger than ever. Movement absolutely is medicine
Yeah he has an awesome platform
Physio here, do not look at ATG there are plenty of actually trained professional physios and strength/conditioning coaches that use actual evidence based recommendations.
Not to say ATG is wrong. He is just dogmatic and ultimately promotes a one size fits all exercises approach that doesn’t always work and overemphasizes certain things while underemphasizing others like actual heavy loading to elicit adaptation.
Check out barbell physio, Greg Lehman, Adam meakins, e3 rehab, angus Bradley, coach_tarun, and others for educated professional trainers and physios.
I have a bulging disc in my L5-S1 lumber near the tailbone from deadlifts and bjj.
I took a few days off but immediately went back to the gym
And starting working out my lower back muscles. I was and still am doing
Reverse Hyper extensions
& slow tempo deadlifts with 1/2 the weight I was using before.
With some stretches it instantly made me feel better and the pressure from the dull pain went away.
Take days off is okay but you don’t want to limit movement especially not doing anything for a whole month.
Speak to a physio they will notify you movement and proper training around injury is the way to go !
SHMOLL CAWHK INJURY?
SWOLL*
I read “Hawk Tuah injury” like a complete dumbass
marge, im confused
DUDE NO WAY. This same situation is literally happening to me right now but in hip! All the tests come back saying I'm fine yet the pain is still there. Have you considered doing yoga??? That's what I've been leaning towards doing. Definitely feels like I'm doing something wrong to prevent things like this from happening y'know?
just on one side?
@@losvstheworld Yup. Kinda wacky but it's there. I get pain that radiates down my leg whenever I stand up sometimes.
@@myrical4147 hmmm i dont get down my leg but ive been dealing with this sharp pain in my hip/glute that flares when i bring that leg backward against resistance. so for example, if i press my foot into the ground so that it cant move, but simultaneously attempt to drag it backward toward the back of my, like a hamstring curl but with a straight leg if that makes sense.
i feel like at this point I can tell we dont have the same injury, but still, I can say what has helped me is to confront of the pain.
oh, you want to cripple me in pain when I drag my leg backward? ok, im going to add resistance to my heel and purposefully drag my leg backward for reps.
So you can’t train legs right now? Me personally I have a hip impingement
Great to see someone as yourself comfortable in taking rests from injuries. That's healthy.
It's always dead lift man. A large majority of pro bodybuilders, strongman, trainers, and athletes say its not worth the risk and reward. So many other exercises you can do that do the same thing, its just not a major compound lift like dead lifts where you can save time. I'd rather do more exercises then get hurt and take time off to lose those gains I worked so hard getting. Unless you are competing, not worth it.
Bro it’s not worth it because all these idiots train it to high intensity imagine training deadlift to rpe 9-10 and then doing it regularly and then also adding in that ur tiring ur lower back to rpe 9-10 on all ur other leg lifts . Of course they’re injured they’re stupid. Look at powerlifter 10000s of dudes deadlifting some. Even doing rep work 600s. How come they’re fine because they don’t train deadlift like u train most other movements.
Correct me if I'm wrong, but dead lift is meant to primarily target the hamstrings and glutes right?
Most strongman will not say this. Deadlifts can easily fix all back issues. Look up Stuart Mguill to learn about when deadlifts will and won't hurt you.
@@matrxzeno4761the normal deadlift? No, the rdl, yes
He was going Romanian deadlifts
my advice, look into the stuart mcgill big 3 stretches, and the reverse hyper machine. david laid did this type of exercises for his back injury
Just in case Max or someone sees this comment who's dealing with this kind of injury, I'd like to give my two cents as someone who dealt with some pretty brutal muscle-based back pain for a couple years where it actually got so bad for about a year that it became the all-consuming focus of my life and I put every ounce of every days into trying to fix it for several months. This is just my experience obviously but just giving my perspective if anyone is interested because I did a shit ton of trial and error to get myself out of it. Some things that really didn't work for me and if anything slowed or negatively impacted my recovery was trying to be stricter with form on lifts (I didn't have the mobility to truly have good form even though I felt like was doing everything perfect), doing things like massages and foam rolling, obsessing over postural adjustments, taking significant chunks off from the gym (both entirely and only avoiding aggravating lifts like leg stuff), and most importantly, stretching. I would specifically warn people against overstretching, particularly with regard to problem muscles like the psoas major (main hip flexor) or the QL. This is because, as I came to learn, often times these muscles will present as being tight which causes people to think they need to stretch them, while in reality, as was in my case, the muscles are actually too weak. This weakness causes the muscles to tighten - as one massage therapist who was quite helpful to me put it, think of it like they're clenching to try to hold on for dear life. This can be compounded by having other nearby synergistically being underactive. In my case, my smaller hip flexor muscles were extremely weak and underactive, which caused my psoas muscles to have to carry the bulk of the load in hip flexion. As they weren't strong enough to handle this, they became extremely tight to compensate, driving back pain. Similarly, my QLs in my back were seized up in a similar manner stemming from weakness in both them and their synergists. What triggered the extremely bad period for me was having my back blow out a bit squatting (likely a minor herniation) which I believe caused my muscles to seize up even harder, causing me a bunch of pain and launching me into this cycle of my hips and back seizing out of pain, resting, the muscles getting weaker, leading to more pain, etc, etc.
I'll give my main tips on what to do if any of this sounds like it could to whoever's reading this, and I would really recommend all this to anyone with muscle-based back pain who is already fit and works out (not going to recommend the "big 3" ab exercises, etc that are more for untrained people who lack core strength):
1. Relax - tension in the body is not good for these muscle-seizing type injuries, and especially avoid things like trying to sit up extra straight all the time for posture purposes - it will just cause more seizing
1b. On this note, posture is definitely useful but I would stick to postural exercises, not constant postural adjustments - if you have bad posture, you don't have enough strength in the right muscles so when you just try to "stand straight" etc your body will try to overcompensate with different muscles that are already stronger. Wherease doing the right posture exercises will cause the weaker postural muscles to get stronger and in a sense "pull" you into better posture without even thinking about it. My favourite for sure is wall slides, Mckenzie pushups are good too, as well as chin-tucks and superman.
2. Strengthen your hip flexors - For the psoas major just using bands to do hip flexor raises, whether standing or lying on your back on the floor are amazing, for the smaller ones, I'd recommend band walks (sideways, diagonally forward, and diagonally backward) really focusing on using your hips and glutes (particularly the glute medius which is another problem muscle for back pain that is often underdeveloped). I'd be careful about stretching too much, but I would stretch your hip flexors after doing these exercises.
3. Strengthen your QL - I tried a lot of things for this, but the one that really made the difference for me was but scoots / bum walks. It's where you basically scoot forward and backward across the floor on your but holding a db in front of you. It look goofy but by god did it work for strengthening my QLs and reducing the seizing.
4. Improving mobility - Particularly I'd say hip mobility, getting good hip mobility has done wonders for taking pressure off of my lower back. The main thing that I found to make a difference was holding a db out in front of me straight out (15-25 lbs) and squatting as deeply as possible 3 sets of 10-15 and doing this several times a week. The weight offsets nicely allowing you to get deep into a squat. Aside from this just spend lots of time in a full squat (holding onto something in front or even just holding a weighting front while you squat works great). I was eventually able to start front squatting with a BB from here and after starting super low in weight (like 95lbs) I quickly was able to surpass my previous back squat PRs in about a year from starting to front squat with newfound mobility (the higher weight lets you sit deeper in the squat and helps mobility improve more). My deadlift improved dramatically too with my newfound hip mobility despite having to be off of it for so long.
4b. Another little tangent here - don't be afraid of lifts like squats and deadlifts, so long as you can do them pain free at some weight. What really bulletproofed my back was when I was able to start rebuilding my deadlift without any of the pain that I used to have constantly on it. So I would definitely say to try to get to these lifts again as soon as possible albeit at lighter weight or less ROM, etc to an extent that it isn't painful (like the knees over toes guy principle) and work your way up - but yeah definitely don't push through pain on heavy loads with these haha.
Anyways that's enough rambling haha if anyone has any questions please ask but those are the most crucial exercises etc I can think of that brought me back to a pain free world! Idk why this video spurred me to write all this but whatever - I guess it's just that the taking a long break worries me because that's what I tried doing for a couple months and things only got worse for me in that period even with physiotherapy.
life throws shit at you man its all about how you deal with it and come back. much love bro you got this shit.
Facial haor or not, you're just handsome and charming. Rest up man, its better to recover then to do something that will fuck you up for a long time.
Waiting for the collab with squat university
I had a similar problem last year and for me what worked was taking anti inflammatory medicine for a month and completely stopping training and then slowly putting exercises back that didn't hurt. The most important thing is to not loose hope and to not fall apart. Hope that helps.
Get better and come back stronger champ. Yours is one of the better channels in the community. I enjoy your output. Heal and rule. And don't suffer no fool.
I've been following your channel for two years now. You've helped me learn a lot about fittness and weight training. Hope you feel better soon and recover well. Stay strong, brother!
Have you search about deep release muscle knots? Or doing mcgill big 3 for stability. I had your problem in 2023, all year. What cured me was doing RDL with light weight, perfect form, 3 set. Mcgill big 3 for core and stability. Dont stretch it too much, dont do hyperextension, stop whatever you do if it hurts.
Light works will do significantly better than no workout at all. Even walking and swimming is good.
Probably need to incorporate more deloads or stop going to failure all the time like as if you’re Goku or something
Only thing for back pain is deadlifting and strengthening lower back. Starting strength form is the best way to do it
Only guy here giving good advice. You don’t “let” your body recover & adapt; you make it recover & adapt.
@@john_costelloprecisely
@@radengreenefacts when ever I break my ankle, I walk, no run! Run as fast as I can up hill. I tell it “heal mother*fucker, heal goddamit!”. That usually does the trick.
thats the name of the game. you strengthen.
This worked well for David Laid! (It didn't)
Hi Max, highly recommend trying dry needling. Try contacting an osteopath. Had issues with both legs and forearms about 1 year ago due to high overload and training, had a couple of treatments and it was gone.
Hi bro, what were you feeling, I have been developing shoulder and forearms injuries in the last 8 months. Tendonitis in both arms I believe due to overtraining and poor resting, tried Physiotherapy and stoped training for a while but pain still here 😓
@ygortito9968 you should defo try dry needling bro. My forearms ached immediately after i pushed or pulled something, because of tendonitis. I had two dry needling sessions. The muscles where twitching like hell when he did the needling, so my osteopath said it was because of built up tension. After those treatment i have never had that pain again. Also, i should include that after those treatment i started to always warm up my arms before training.
Physio here who does dry needling, this is the least important thing he needs to do. DN is on shaky ground evidence wise and is not going to do anything to heal his back. He needs time, progressive loading, and targeted rehab exercises.
I bulged a disc pretty badly a while back and heard a crack while lowering the weight during a deadlift. Taking time off was important, but keep moving too. Doing dynamic exercises like being on all fours, bringing the elbow to the knee, and then extending both the arm and leg. I returned to the gym when it felt safe to do so, modifying or avoiding any exercises that stressed my back. If you ever experience sciatica or horrible pain, acupuncture helped mine a lot. On days when my back was shitting itself, I would lie on the floor with a pillow under my head and back, propping my legs up on the couch at a 90-degree angle for relief. Sleeping or resting with a pillow under your knees can also help. My physio recommended an exercise starting in child's pose and going into cobra, doing a looot of reps to counteract the bending over motion. All the best with your recovery!
That's a pretty good advice fr! Been suffering from chronic pain in lower back and radiation throughout my leg and still sometimes it loads, got an mri 2 years back l4 l5 and l5 s1 herniation as it says! Got pills, pt, ved rest.. started gym again donno what to do!! Any good advice will help a lot thanks
@LK-VCH and yes doing cat Camel big 3 stretches and stuff's to get rid off the pain but sometimes it aggregate
honestly, going on walks is super good as well, cause it helps blood flow. Dont stay too inactive cause it might make it worse
Dont worry Max, its better to wait just one month and then go back to work, than trying to get back right now, injure more yourself and extend that month to 3 or even 4
Rios is going to have a field day.
Sucks to hear man, I’ve struggled a lot with injuries in the past too. I know you’re itching to go back but stay healthy bro. Hope you heal up soon we miss the content.
injuries ruin my strength but they really help to teach me good form
hope you get better man , injuries sucks ass , wishing you a speedy recovery we all know how hard it is to stay away from lifiting
Take your time man. I ignored this exact type of pain for months and pushed through and ended up blowing a disc. No PR in the gym will ever be worth a significant injury
Nice beard coming in
You're a smart man Max. Most people tough injuries out which usually ends up making the pain last many many years. You are being very cautious and that's very smart given that your job is based on working out.
Sorry about your injury. I'm sorta in the same boat right now. 2 months off lifting cause a shoulder injury that I've been neglecting and trying to push past. So right now waiting for recovery/doctors/tests. In the meantime, yoga has scratched that exercise itch for me.
how much muscle mass have u lost since then ???
beard arc 💯 >>>
Get better bro ❤
With muscular injuries psychology is a huge factor. The muscle might actually be fully recovered but your brain & nerve supply in the area will still be firing alerts off. It's about building confidence slowly through starting off using lighter weight and leaving 5-10 reps in reserve & progressively increasing RPE.
RIP Max, you will be missed 😭😭
Do more good morning, they helped with my lower back SOO much. Coming from someone that has had 2 scoliosis surgeries it really strengthen up the upper glutes and lower spine to give you that extra layer of support
Completed Anime Recommendations: Made in Abyss (fantasy/adventure), Frieren (fantasy/adventure), Mob Psycho 100 (supernatural/comedy), Ranking of Kings (fantasy/adventure) as well as a couple of honorable mentions: Kaiju No. 8 (still releasing) and Arcane (animated but probably not anime).
Depending on the genre I probably have dozens of recommendations. ._.
Do you know any animes that are similar to Evangelion or Serial Experiments Lain?
Dude try some rev hypers just bodyweight and Hip Abductions slow with a pause..I tweaked my back a while ago and both of those helped a TON
Noooo, hope you recover soon ❤❤❤
dw bro - rest is the most and stretches. i tweaked my lower back doing RDL and it took me a couple months to recover because i was stupid with it. you got it!!
I took 15 days off gym, been only doing body weight exercises. Lowerback and fullbody feels really great.
in the recent months of my 4 years of lifting I had and still have issues with my right shoulder and right hip, it wasn't causing intense pain but it wasn't pleasant either, and caused loss of strength, eventually it got worse, so I took some time off but still training just with lower intensity till I build up the strength again. during that time I read 2 books of physiotherapy, one is rebuilding milo and the other is back mechanic, the former deals with different joints like shoulders, knees, ankles and elbow other than the back and pretty thorough although I will say it was my first book on this topic. currently I am still reading back mechanic and so far both books educated me a lot, not just with techniques but also anatomy and biomechanics. I think if you're into weightlifting and want to stick with it for long it's important to educate yourself on these topics too.
by the way I love your content Max, I am following you for quite some time already, and you teached me a lot in my weightlifting journey so I want to thank you and wish you quick recovery my man.
Remember guys no matter how perfect your training is injury is smth cannot be totally prevented its just a part of the process but the most important part is to learn how to overcome it and get over it
Hey Max! You might wanna look into MUPS (medically unexplained symptoms). There are many cases of people having (severe) physical symptoms that cannot be explained. A large factor being stress. In your case that might be both physical and psychological. Now your buddies saying "there's nothing wrong with you" are wrong, something seems to be wrong as you said but the origin of it might 1. Not be physical (it is still there though) or 2. is physical but seems to be hard to track.
I think taking rest is a good idea, but keeping light physical activity in there will probably be an even better idea. Good luck recovering bro
experienced my first injury this past April. it’s been one of the hardest mental battles i’ve had to go through. i haven’t stopped training since my injury but i’ll take a week off here and there. thank you for posting this, as it was nice to not feel alone in this journey. a lot of people post their best moments but not a lot can sit down and talk about the dark ones. thank you again! wishing recovery your way 🖤
Heal up soon. Btw keep growing the beard. It does not look bad at all
Something similar happened to me. You should definitely go see a spine specialist. If you've been feeling pain for that long, then there's something wrong. Once you figure out the issue, that's when PT really becomes helpful. I wish you nothing but the best man. You've been an inspiration to me. Get well soon!
Unilateral training is the way to go for injury prevention 💪
After resting, the Lowbackability guy has exercises which helps the Low back. This would be a cool a video idea and feel better soon 🙏🏾
My back was ruined for nearly a year, and it's still not back to normal now. No idea what caused it, living in constant fear of it getting worse if I lift anything heavy again. It's rough, I feel your pain.
I had the same thing. Pulled a muscle in my lower back trying to lift some crates at my job. It came back about a month later when I was just raking in my yard. My lower back seemed to be made of glass. Funny thing is I actually cured it by first doing gentle stretches every day. I would deliberately do all the movements slowly that might hurt my back. That improved it. And-even funnier-my back is a lot stronger now precisely because I added deadlifts to my workout routine. No, unlike you, I do not do the heavy stuff. But I just hold a couple of dumbbells, and bend down and straighten up repeatedly. It is kind of a variation of a Romanian deadlift. It really strengthened my back though. As for you, dude, you don't need to be doing all that heavy stuff. How about just some bodyweight squats for your legs, and some pushups for your upper body. There are probably other things you can do. Just a thought.
Straight up what’s going on this July, a friend of mine competes and he’s taking most of July off for a back injury. I also put my back out 10 days ago on bench and it’s not better yet. Rest up bro
I don’t recommend skipping exercise at all. Movement is medicine. The main cause of injury is load management, overuse, and/or bad programming in the case of lifting. Squatting and deadlifting are the best ways to strengthen your spine and all surrounding muscles.
I would start from the beginning and squat/deadlift with weight that doesn’t cause any pain. Just start light and slowly progressively overload and pay attention to fatigue management. The road to recovery is long but you will definitely come out stronger than before. I recommend looking into articles about injury from sources like Stronger by Science and Barbell Medicine.
as someone who’s been injured numerous times and recently got sick and as a result had to take 2 weeks off the gym, it can be highly demotivating because when you come back….you WILL lose strength
i myself lost almost half my strength and i only took 2 weeks off the gym. idk what happened, i was working, suddenly got sick, had to take a deload and got sick at the same time so i said f it ill just take 2 weeks off. my strength is slowly coming back, but goddamn it sucks man. it feels like i’ve wasted my 2 and a half years of training. i didn’t lose any muscle but the strength loss alone is devastating for me
i hope it goes better for you man, ill be praying for you inshallah ❤
the beard is sick
Max take your time, when you come Back we Will still here for you .❤️
You are my inspiration
Max I had a very similar situation myself and am finally better. It all really changed when I started an extremely strong anti inflammatory that was prescribed after a visit and Xray. During this time I focused on full body movement, sauna, and stretching. Now I maintain my mobility through training with different ROM on all sorts of exercises.
Fuck man. This was nice to hear. Pulled something serious back in June. Up through my sternum, into my collar bone and up my neck. Would take a week off, feel better, then go back in and re-injure it. It's hard to just stop and let the body do what it needs to do. I'm at the point now where I decided to quit everything but cardio 🤢 but like you said, hopefully we'll be working out for the rest of our lives. So there's plenty of time to get back at it! Hope you heal soon!
beard is making you confident as hell, that is the reason why you didn;t make any cuts in this recording, 100%
Max hope you have a speedy recovery man! Nothing to do with your injury but you need to keep growing that facial hair! You will look great with it!
Could be a pinched nerve brother, have that in my right shoulder that flares up under certain movements try acupuncture to see if it can loosen the muscles in that area. You never know hopefully you get better soon man 🤙🏻
Now it's facial hairs growing extremely fast. This guy is definitely on something. DHT kicks in!!!
From the bottom of my heart, best wish you to heal as fast as possible. cannot imagine myself without a gym for a month...
Back injury is NO JOKE-I’ve dealt with ‘em before. Take your time and try and feel if you’ve got any imbalances you’ve developed. Get on top of those before they spread to other parts of the body: back stuff is weird, can show up in your hips (and even jaw!)
Your my fav gym/workout guy on yt. Let’s see the beard progress in 1 month 👍
Full day of resting video?
X rays show very limited information. For back I would recommend an MRI as x rays wouldn’t show things like herniated discs
As someone who ended up having a microdiscectomy for an L5S1 herniation, I think that taking time off is a great idea. You dont realize how easily your back can flare up by doing literally anything. Those curls that you think aren't stressing your back are absolutely stressing your back when you are injured. Good luck!
Hopefully youre able to get back at your normal rythm soon enough ... Very unfortunate that your injury has taken this long to heal. Your fanbase has your back though. Dont lose hope 😎💪👌
ITS OKAY MAX i can go a few days without your gyatt rest well and feed it well
I love your sincerity, I wish you can overcome your injury asap. I think it's completely normal to have an injury like this after 5 years of lifting heavy a** weights, so don't worry champ💪
Gym or exercise is an addiction for someone like you and me and most people dont get it ,but when u love gym and u are told not to do it by ur own body then it makes u cranky becaz it has becoem an intergal part of life , i got similar back problms mixed martial arts is my sports ,i was told not to give any jerk avoid any thing by the doc ,when i got home i knw damn i have to do something otherwise i cant survive , its been more then 6 months i am trying varius streches yoga everything that speeds my recovery for long run, obviuosly listening to the doc as well ,i knw its a difficult phase but we all want to do even better in the long run and this is a stepladder for that ,goodluck 👍
please max, strenghten those areas man. strengthen the lowkey parts that contribute to the lower back. like hip flexors. deadlift with 1/2 the weight, do reverse hyper extensions.
good point, I feel I'm the only person in my gym that specifically trains Hip flexors, not just as a byproduct of training abs
damn bro a whole month of no gym gave me chills stay strong bro
Rest yes, but if all fails, try mobility exercises. Researching the targeted muscles and seeing their functions and finding lightweight exercises that focuses the movement of those muscles and slowly build strength and muscle on those areas. Worked for my shoulders and knees!
Fuck, that sucks so much. I wish you the fastest recovery possible and know you will come back stronger than ever. And you look good in that beard!
bro ur so naturally funny, get well soon bro, respect!!!
Ah man, that sucks. I tweaked my back around 6-8 months ago doing RDLs. Like you, it wasn't my spine. I've been trying to figure out specifically what it might be. I cut out all deadlifts, I couldn't squat without pain. I couldn't even hack squat. I found that smith machine squats were actually okay for me. Over the last couple of months, I've been incorporating 45° back extensions and some abs isolation (cable crunches + leg raises). More recently, I started doing side bends on a 45° back extention bench to work my obliques and GL muscle (a muscle deeper into the lower back). Basically I thought it would be a good idea to strengthen the muscles around the lower back (abs, glutes, etc), and it seems to have helped a lot. Yesterday, I squatted with a SSB and had no pain whatsoever. Over the last month or so I've been deadlifting once a week with no pain, too. I'm not sure if my injury has properly healed, occasionally I'll feel something slightly, but it's improved massively and is only getting better. When you do start hitting the gym again, maybe try out what I've been doing. Those side bends in particular gave me soreness I've never experienced before, in a good way. Take care of yourself bro, you'll get there
This happened to me originally in September 2023 when I started deadlifting again 3 months prior.
Got back up to 365 or whatever for my sets.
Stopped lifting until January.
Decided not to DL, but was still squatting.
It came back way worse.
Looked at all the symptoms and it is pretty bad SI pain.
I bought a reverse hyperextension from Titan.
I use it a few times a week and am slowly building my lower back.
Alexander Bromley goes over lower back issues and he used it to get over his pains.
Speedy recovery and I hope you get better.
Unfortunately, I coming from the future after a month nothing will be different you have to read and find it yourself or find better doctors to know the actual cause so you can fix it if it's fixable.
Damn I have a herniated disk I skip deadlifts and squats most days too unfortunately… have to use alternatives
Same
Leg press and leg extension must be your best friends on leg day
@@EVEN-ls9ic 💯
Do PT if you haven’t already and then keep up with it
@@juliagulia3426 that and I honestly really want to see a chiropractor that does that spine decompression
I haven't dead lifted or squatted a free bar for years..34 injury free and still making good process. If you love them fair play but they are not necessary
He also doesn’t free weight squat
I needed this video too. Im too tweaked my hip now the pain is whenever i sit down it triggers the pain in the left hip 😢 i think i need to stress more and stop doing leg days 😢 Rest well, Max 🎉
Taking complete time off is usually not recommended but definitely worth a shot for some injuries. If your injury is due to dysfunction or weakness then time off won’t really help at all. And since nothing showed up on the MRI it sounds like it’s not something like a bulging or herniated disc which is good.
My guess is you probably need to work on core stabilization/strength and bracing as a lot of back pain is related to that.
Max, you definitely should do everything in your power to get this injury healed or it could affect you long-term. Excessive stretching can worsen injuries in some cases and resting for long periods instead of putting in effort to use the body in the correct way will weaken your muscles impacted by the injury negatively. You should 100% be using this time to recover in a way that uses the body instead of resting the body. All about feeling it out and slowly recovering the right way.