What to do with a pain in back?

[Rilo]

I honestly recommend trying a TENS unit it really helped me a lot with my own back pain 

[SimpleGuy]

46 minutes ago, Jannes said:

Controlled back strength training can be very beneficial for back health, have you done any exercises wrong? 

You mean like in the gym exercises? Props I really had bad technique
 

15 minutes ago, Rilo said:

I honestly recommend trying a TENS unit it really helped me a lot with my own back pain 

Thanx

[Jannes]

2 minutes ago, SimpleGuy said:

You mean like in the gym exercises? Props I really had bad technique

Yeah. So you are saying you trained with shit technique? What exercises did you do? 

[SimpleGuy]

23 hours ago, Jannes said:

Yeah. So you are saying you trained with shit technique? What exercises did you do? 

Basically, bro split. First day - chest & biceps, second day - back & triceps and third day - legs & delts. Exercises were like bench press, pull ups, biceps curls, you know, exercises you can see in a typical gym.

[Jannes]

9 minutes ago, SimpleGuy said:

Basically, bro split. First day - chest & biceps, second day - back & triceps and third day - legs & delts. Exercises were like bench press, pull ups, biceps curls, you know, exercises you can see in a typical gym.

You can hurt your shoulders with bench and overhead press for sure but for lower back and neck its not as obvious. Have you done mostly free weights or machine? Have you learned the technique or done it mostly free style? Have you felt back or neck pain during any particular exercise?

 

[SimpleGuy]

On 08.10.2025 at 7:03 PM, SimpleGuy said:

Then at some time I begun training shoulder on hammer shoulder press machine (pinned screenshot of that machine). At some point I started feeling pain in my left shoulder blade. But I was stupid and kept on going. And every time I did this exercise, I felt that pain in left shoulder blade. Later pain appeared in my right shoulder blade

@Jannes

It was mostly free weights.

Edited October 16 by SimpleGuy

[Rigel]

Are you cramming your feet in trash narrow shoes all day?

[SimpleGuy]

18 hours ago, Rigel said:

Are you cramming your feet in trash narrow shoes all day?

When I got this problem with my back, it was true. But now it`s not.

[Rigel]

On 2025-10-17 at 9:29 AM, SimpleGuy said:

When I got this problem with my back, it was true. But now it`s not.

How long has it been? Repairing the damage caused by most shoes that exist out there is a project of literal years.

Edit: And it’s not like just changing footwear will solve anything without your conscious effort. It’s literal years of focus & attention on your structure. And it’s like sleep. Having functional feet is non-negotiable but insufficient. Weakness is not an option. 

Edited Friday at 09:05 AM by Rigel

[Rigel]

Here’s a few other considerations:

• Spend some time in a deep squat every day. Inability to open up your hips puts massive pressure on the back.
• Check to see the state of your hip flexors. Do a split squat & feel if the hip area on the front side of your back leg is tight. If it is keep doing that movement in deeper ranges progressively.
• No bio mechanical process in your body works in isolation. Low back pain doesn’t mean that the problem is in the low back area. It’s all one complex system. It could come from many places.

[SimpleGuy]

4 hours ago, Rigel said:

Spend some time in a deep squat every day. Inability to open up your hips puts massive pressure on the back.

Thanks! But wouldn`t it aggravate my back pain?

[Rigel]

9 hours ago, SimpleGuy said:

Thanks! But wouldn`t it aggravate my back pain?

No it’s a basic human function that you evolved to perform often & you suffer precisely because you don’t do it(and a million other things).

not doing it puts pressure on your back. You are always compensating for weak hips, knees & ankles if you can’t adopt that position.

But again it’s most likely a messy combination of all the ways you hold your structure wrong that adds up to your pain so you gotta think more broadly than just squat too. 

Really the solution here is consciousness. See how many ways there are to lift a cup to your lips as an exercise. Some of them are bio mechanically efficient & make sense. Some of them recruit 10x the amount of energy required or more. Now realize that that is your entire physical existence. The way you move every second of every moment matters.

[Ramasta9]

Have you ever thought to look at it on an emotional / spiritual level? because back pain is often associated with suppressed emotions such as guilt, anger, or shame. Maybe if nothing physical works, i tend to also look into those things.

My father has been dealing with back pain all his life and he was one of the angriest person I ever knew and due to suppressing anger = emotional pressure build up = long term back pain... CBD Oil helped him a lot but returned eventually.

Every physical issue often usually has a spiritual / emotional counterpart.

Edited yesterday at 01:03 AM by Ramasta9

[SimpleGuy]

10 hours ago, Rigel said:

No it’s a basic human function that you evolved to perform often & you suffer precisely because you don’t do it(and a million other things).

not doing it puts pressure on your back. You are always compensating for weak hips, knees & ankles if you can’t adopt that position.

But again it’s most likely a messy combination of all the ways you hold your structure wrong that adds up to your pain so you gotta think more broadly than just squat too. 

Really the solution here is consciousness. See how many ways there are to lift a cup to your lips as an exercise. Some of them are bio mechanically efficient & make sense. Some of them recruit 10x the amount of energy required or more. Now realize that that is your entire physical existence. The way you move every second of every moment matters.

Thanks for this bit of advice, will try it.

 

8 hours ago, Ramasta9 said:

Have you ever thought to look at it on an emotional / spiritual level? because back pain is often associated with suppressed emotions such as guilt, anger, or shame. Maybe if nothing physical works, i tend to also look into those things.

My father has been dealing with back pain all his life and he was one of the angriest person I ever knew and due to suppressing anger = emotional pressure build up = long term back pain... CBD Oil helped him a lot but returned eventually.

Every physical issue often usually has a spiritual / emotional counterpart.

Thank you. Yeah, probably 10-20% of spiritual/emotional part plays role in my pain.