• Plebcouncilman@sh.itjust.worksEnglish
      701·
      2 months ago

      That’s one aspect of it but the main cause is weakness of the lower back muscles. This is in the case of office workers, if you have a manual job the causes could be many. But all of the causes can be addressed to a certain degree with deadlifts to strengthen to lower back muscles. But people don’t want to lift weights so 🤷🏽‍♂️

      • logicbomb@lemmy.world
        631·
        2 months ago

        There are plenty of body weight exercises like squats and lunges that can strengthen the back. I think more than weights, people simply don’t like to do targeted exercises.

          • prettybunnys@sh.itjust.works
            9·
            2 months ago

            Truth.

            I do what I call the morning dump before runs now, squats + good mornings and then a 5k, my sore back is because I made it sore and it’s a good sore.

            • Trainguyrom@reddthat.comEnglish
              7·
              2 months ago

              Dude, I picked up biking last season and on Monday I biked a new personal best of 12 very hilly miles without a rest. I decided literally the night before to join a local 4th of July 5k without any training (literally said “I can bike 12 miles, what’s running 3? Those are similar enough muscles!” and I’ve been riding the high since because my leg muscles are still all sore and tight in all of the wonderful “I pushed my limits and achieved something!” kind of ways that make me feel so alive!

          • iAmTheTot@sh.itjust.works
            3·
            2 months ago

            Big if true, I just started running again this year. Ran a fair bit almost a decade ago, still have back pain though.

      • Vik@lemmy.worldEnglish
        111·
        2 months ago

        squat and deadlift are key to success. Really, anything that develops your posterior chain is a healthy bet

      • oce 🐆@jlai.lu
        4·
        2 months ago

        Can’t it be addressed with any regular, properly practiced sport, which many people don’t do over 30? Lifting seems like effort without the fun of a game.

        • Plebcouncilman@sh.itjust.worksEnglish
          5·
          2 months ago

          It is certainly 1000 times better than doing nothing, but even athletes lift weights to complement their training because there’s nothing quite like targeting the muscles directly. But like others have commented running is also good for strengthening the back, so any sports where there’s a lot of running like soccer, football or basketball will help.

          Weightlifting can be a game itself though, at least for me it is. The game is attempting to best my previous numbers every session. Very much a single player game but a game nonetheless.

            • Szyler@lemmy.world
              1·
              2 months ago

              Unfortunately there is no cheat code or dupe glitch to help me beat lifting, as it is way too difficult. I chose the “physically disabled” trait at birth only to learn that it was the hardmode and no way to revert, and it’s pay to win to overcome. 2/10 game

        • Trainguyrom@reddthat.comEnglish
          2·
          2 months ago

          Lifting seems like effort without the fun of a game.

          The fun is in learning your muscles, feeling them shift and move as you put new strain on them and ultimately improving. Any metric you can track for improvement gives you a big source of pride when you hit a new milestone. Maybe it’s more reps. Maybe it’s a bigger weight with the same number of reps. Maybe it’s a new more difficult exercise you can do. Maybe you’re aiming to join a local competition. There’s always a goal to work towards and you can watch your body get better as you work on it. There’s incredible magic in knowing the control you have over your body’s shape, and suddenly being able to join in races or competitions that you might have used to be annoyed by how they get in your way.

          I’ve gone big into biking. I started out struggling to make it around the block (which includes a big hill because where I live there really isn’t any flat surfaces to bike on) and last week I hit 12 miles in one go, and that’s including quite a few hills, some I powered up standing on the pedals, and some I powered through going as slowly as I needed and just continuing to pedal and push through. Every week or two I can achieve a new best for the season or even a new personal best, and that’s just tracking distance. I could instead focus on increasing my average speed. Or I could download an app where I race other people on the same route in virtual time trials.

      • ShaggySnacks@lemmy.myserv.oneEnglish
        3·
        2 months ago

        It’s not just load back. People have to strengthen their core, chest, and upper back.

        All those muscles work together to help with good posture.

    • Track_Shovel@slrpnk.netOPEnglish
      10·
      2 months ago

      In my case, it’s the combo of way, way to much walking in work boots and then later doing a lot of sitting. gotta shorten up those hip flexor, bae

    • Lost_My_Mind@lemmy.world
      8·
      2 months ago

      This is why I never sit down. Not even to poop. I just stand above the toilet, and hope it goes in.

      Sometimes it does!

    • HubertManne@piefed.socialEnglish
      8·
      2 months ago

      My dad and brother had back problems and they were brick layers and then janitors. Only sat at breaktime.

        • HubertManne@piefed.socialEnglish
          2·
          2 months ago

          yeah. I brought it up mostly to contrast the its from sitting thing. Lots of folks in physical trades had back problems. It was a trope really. Working class dads with back going out and corpo dads with heart attacks.

    • Nomecks@lemmy.ca
      6·
      2 months ago

      Adults don’t know how to bend and squat properly. Watch people and you’ll see that practically everybody bends at their back anytime they’re reaching down.

    • diptchip@lemmy.world
      2·
      2 months ago

      The human body wasn’t designed to sit all day. We’re walkers. Best to appreciate a job that keeps you moving. Haven’t had back problems since I started doing manual labor. Before that, there were days I couldn’t tie my shoes.

      • DragonTypeWyvern@midwest.social
        5·
        2 months ago

        I wouldn’t say there aren’t people who are naturally more flexible than average but all the people who are VERY flexible worked for it. The processes that improve your ligaments and muscles in that way require repetition and dedication like any other self improvement.

    • prettybunnys@sh.itjust.works
      4·
      2 months ago

      100%

      The reason that bowflex dude was 42 and in the best shape of his life was because at 42 it was the first time he needed to be.

      • ChickenLadyLovesLife@lemmy.worldEnglish
        4·
        2 months ago

        Shit, Anthony Bourdain had six-pack abs at age 61. You’re never too old to stop whining about life and start moving some weights around and stop eating so much shitty food.

  • ansiz@lemmy.worldEnglish
    45·
    2 months ago

    100% encourage anyone past 30 to start working on your core strength, a sore back can frequently be caused by a weak core. I only take started focusing on that when I turned 40 and it’s made a huge difference! Just a few minutes a day or every couple of days is all it takes. Get a kettlebell, do 30 swings, then a 1-2 minute plank, then 30 more swings and you’re done. It will really help with the back pain, believe me!

  • SupraMario@lemmy.world
    42·
    2 months ago

    I mean this in all positivity. Move around and lose weight if you’re sporting it. I’m over 40 and I’m in better shape than I was in my 20s because I move around a lot (owning a farm helps) but it’s no excuse to not move if you don’t. Stop being sedentary. Move and eat less. You will be surprised how little it takes to feel good again.

    • turtlesareneat@discuss.onlineEnglish
      141·
      2 months ago

      Also quit smoking, vaping, anything with nicotine, which causes your discs to degrade faster.

      I have degenerative disc disease at 42, I’m looking at multiple fusions.

    • Unbecredible@sh.itjust.works
      10·
      2 months ago

      OK well my counter story is that I move a lot for work too and I’m only slightly overweight but my upper back feels like it’s going to break in half when I wake up in the mornings, and my lower back tingles like a 9 volt battery to the tongue just always. 32 yo.

      I guess just do whatever and maybe your back will feel fine and maybe it won’t. Just like all health advice.

      • altasshet@lemmy.ca
        121·
        2 months ago

        You might need a better mattress if that’s how you wake up like that. Especially if it gets better during the day.

      • Simulation6@sopuli.xyz
        1·
        2 months ago

        My cousin did construction work for a number of years and it wore this body out. He had to retire in his 40s.

    • theangryseal@lemmy.world
      1·
      2 months ago

      I eat twice a day, I never stop moving.

      I would say I’m doing better than most people at 40 if I hadn’t smoked since I was 10.

      I have something wrong with some nerves in my back though. Shit tingles to an annoying level if I carry my kids around.

  • RBWells@lemmy.world
    17·
    2 months ago

    Yoga & lifting but mostly yoga. I got in a pretty bad car accident 10 years ago and did not get hurt, I mean got banged up but my back did not get hurt at all. Everyone told me “just wait” but that shoe never dropped, and I’m sure it’s the yoga. Fell on my ass the other day (enthusiastic dog knocked my feet out from under me on a slippery surface) and didn’t get hurt, and I’m old enough one of the questions the doctor asks is “any falls lately”

    Move it in every direction, strengthen all those little muscles and yes, core but not just abs, every side of your core. Bodies are use it or lose it systems.

    • Zink@programming.dev
      7·
      2 months ago

      I feel you there. I’m in my 40s and have never been super healthy, but I have at least tried to take care of my joints.

      Now, this year, my hobbies have had me doing manual labor like construction and landscaping in my yard. This is the strongest I’ve felt in a long time, and when slipping in a muddy yard or tripping over a toy or dog I seem to have the reflexes and supporting muscles to always catch myself without getting hurt. It’s been excellent for my mental health too.

      In my 20s and 30s I mostly just wanted to be my recluse nerd gamer self (with my partner who I met at 19 by sheer dumb luck) but now after actively working for years to figure out wtf is wrong with me and how to get better results out of this body and brain I’ve been given… yeah it’s no surprise but things like fresh air and other people and petting an animal are all good shit!

  • bent@feddit.dk
    17·
    2 months ago

    I started doing pilates a few tears ago. I hate it, but really, 15 minutes a week make a huge difference for my back. All it takes is a yoga mat and some pilates instructor lady on YouTube. Curtains is recommended since even if you get good at it you’re gonna look ridiculous.

  • bricklove@midwest.socialEnglish
    17·
    2 months ago

    Other comments mentioned squats and deadlifts but the upper back is important too. Pullups and especially dead hangs are great for countering the effects of sitting at a desk.

    Once you get your grip strength up you can hang and just let your spine decompress. It feels great. You can also do the opposite and keep your core engaged (AKA hollow hold) to build strength.

    I played sports growing up but never had a strong core until I did this in my 30s. It was kind of shocking because I could suddenly do things like V ups with ease which used to make me shake uncontrollably.

    • thermal_shock@lemmy.worldEnglish
      6·
      2 months ago

      I like the shaking aspect, usually a sign you pushed far beyond your limits and your body is going “wtf”.

  • wavebeam@lemmy.world
    14·
    2 months ago

    I’ve been suffering from severe sciatica for 6 months now. I am 33. I am in shape, exercise every day including running, yoga, and lifting. Gunna get steroid shots to hopefully help me break the cycle.

    • confusedbytheBasics@lemmy.worldEnglish
      3·
      2 months ago

      I got sciatica at 37. I exercised regularly, running, yoga, lifting… What fixed it? Regular walking. Yep. Just an hour of walking around fixed the issue yoga and weight lifting couldn’t.

    • Damage@feddit.it
      2·
      2 months ago

      Got sciatica a few years ago, it was sudden and excruciating. Luckily it went away by itself, and so far it hasn’t come back.

      I couldn’t even lift my foot 10cm

      • wavebeam@lemmy.world
        1·
        2 months ago

        Rn I pretty much only walk for exercise, plus the PT exercises focused on strengthening supporting muscles and providing spine extension.

  • Hackworth@sh.itjust.works
    13·
    2 months ago

    The arches of our feet stretch unevenly as we age. For some people, this causes one foot to pronate more than the other, which leads to a functional leg length discrepancy, which causes a knee to turn in, the hips to tilt, the spine to develop a functional scoliosis, one shoulder to drop, causing neck pain, etc. It’s called the kinetic chain, and unfortunately it’s been hovered up as a chiropractic talking point. But it can often be corrected with custom shoe inserts that can also help with balance. On the flip side, you then become reliant on those things and your back is weaker without em. So ya know, nothing’s simple, I guess.

    • mad_lentil@lemmy.caEnglish
      6·
      2 months ago

      Not medical advice, but I got used to wearing shoes indoors after years of office work, but taking off my shoes when indoors and actually using all my muscles to hold myself upright, has lead to a real reduction in discomfort.

      If you’re used to shoes all the time, it HURTS at first to go without and you have to take frequent sit/stand breaks. This is GOOD and you should listen to your body and continue moving in ways that make you feel better.

      Your point just reminded me that if you’re capable, that one of the simplest mediations you can do is work with your muscles to keep yourself straight.

    • 🇰 🌀 🇱 🇦 🇳 🇦 🇰 🇮 @pawb.socialEnglish
      9·
      2 months ago

      If I ever actually have a heart attack, I’m not sure if I would think it’s a heart attack or a panic attack simply because the first time I ever had a debilitating panic attack, it felt like the way everyone I’ve known to have a heart attack described them (hard to breath, intense chest pains, left srm went numb, etc) and called an ambulance just to find out it was anxiety.

      • chiliedogg@lemmy.world
        11·
        2 months ago

        Same thing happened to me recently. Super fun loop.

        1. Have panic attack
        2. Symptoms mimic heart attack
        3. Panic more
        4. Mimics heart attack harder
        5. Repeat steps 3 and 4 until EKG, X-ray, and blood test come back clear, and doc gives benzos.

        At least now I know it’s a panic attack so it doesn’t feed itself as aggressively.

      • Strider@lemmy.world
        2·
        2 months ago

        It’s easy to miss but I didn’t say heart attack. My heart stopped beating and I stopped breathing. Never experienced any of the typical symptoms, non smoker and drinker. I literally dropped dead and was lucky that everything afterwards went well (aside from the trauma inducing situation of course).

        The cause is unknown to this day.

  • deathgrindfreak@awful.systemsBanned
    101·
    2 months ago

    I’m basically 40 and deadlift in the 700s pretty frequently. You can bulletproof your back if you have the will

    • veni_vedi_veni@lemmy.world
      1·
      2 months ago

      I don’t know how some people do it. The max I can do without being incapacitated in bed is like 185 lbs, which is a farcry from what I heard you should be able to deadlift twice your weight.