My back was killing me/always fatigued. This 5 minute lazy routine fixed it

[Big Boss]

Previously i talked about stretching:
Thread 'Stretching is so good for you'
https://looksmax.org/threads/stretching-is-so-good-for-you.2292615/

However stretching doesnt target the deeper rooted permanent issues within your body, it provides a temporary fix.

Your spine needs support. If your deep core/abs (the TVA, the internal corset) is weak, your nervous system panics. It treats your lower back muscles like a security guard, forcing them to stay in a constant, low level spasm to prevent your spine from collapsing. This causes strain on the back.

Most ab workouts are useless. Crunches/Sit-ups target the Rectus Abdominis (the six-pack), which is for flexion, not stability. To fix your posture and back pain, you need Anti Extension training.

You aren't trying to feel the burn like a bodybuilder, you are trying to re program your nervous system to keep your pelvis neutral.

All you need to do is do these 2 exercises for 5 minutes a day:

Spoiler

1. The RKC Plank

Its a standard forearm plank position.

But dont just hold it. Clench your abs as hard as you can. Squeeze your glutes as hard as possible, clench your fists, and pull your elbows toward your toes and your toes toward your elbows.

Your goal is to create so much full body tension that you can only hold it for 20-30 seconds.

Why: It forces the TVA to lock your ribs down to your pelvis.

2. The Dead Bug

Setup: Lie flat. Legs in the air, knees bent at 90°. Arms up toward the ceiling.

Push your lower back into the floor.

Exhale sharply as you slowly lower one leg (stop before your back arches). Return to start. Switch sides.

2 sets of each a day.

After working on my deep core muscles for only a few days. Immediately i have felt like my posture has improved, my back fatigue has decreased, im more comfortable in my body, i feel light and agile, my back doesnt get tired while walking around.

 

[Big Boss]

 

[Johnny Bravo]

Thx

 

[Gen1leman]

View attachment 5488524

Will implement it then htn

 

[Big Boss]

 

[Big Boss]

Previously i talked about stretching:
Thread 'Stretching is so good for you'
https://looksmax.org/threads/stretching-is-so-good-for-you.2292615/

However stretching doesnt target the deeper rooted permanent issues within your body, it provides a temporary fix.

Your spine needs support. If your deep core/abs (the TVA, the internal corset) is weak, your nervous system panics. It treats your lower back muscles like a security guard, forcing them to stay in a constant, low level spasm to prevent your spine from collapsing. This causes strain on the back.

Most ab workouts are useless. Crunches/Sit-ups target the Rectus Abdominis (the six-pack), which is for flexion, not stability. To fix your posture and back pain, you need Anti Extension training.

You aren't trying to feel the burn like a bodybuilder, you are trying to re program your nervous system to keep your pelvis neutral.

All you need to do is do these 2 exercises for 5 minutes a day:

Spoiler

1. The RKC Plank

Its a standard forearm plank position.

But dont just hold it. Clench your abs as hard as you can. Squeeze your glutes as hard as possible, clench your fists, and pull your elbows toward your toes and your toes toward your elbows.

Your goal is to create so much full body tension that you can only hold it for 20-30 seconds.

Why: It forces the TVA to lock your ribs down to your pelvis.

2. The Dead Bug

Setup: Lie flat. Legs in the air, knees bent at 90°. Arms up toward the ceiling.

Push your lower back into the floor.

Exhale sharply as you slowly lower one leg (stop before your back arches). Return to start. Switch sides.

2 sets of each a day.

After working on my deep core muscles for only a few days. Immediately i have felt like my posture has improved, my back fatigue has decreased, im more comfortable in my body, i feel light and agile, my back doesnt get tired while walking around.

 

[Bipolar2Cel]

You need 45 degree hyperextensions to build a strong pain-free back too, or do shit like rounded back cable rows, stiff-leg deadlifts etc.. building a strong and NIMBLE posterior chain. Most gymcels barely workout their spinal erectors + multifidus lol, no wonder they have back pain. Regular deadlifts can be good too but dynamic spine work is even more effective.