>>76025225
If you had an injury that bad chances are you needed surgery.
Here are some test you can do and how to fix it.
-hold a kettlebell or a dumbbell in front of you in a front raise position, if this causes pain then you have weak spinal erectors and would benefit from core exercises and back extensions.
-sit on a chair with your back straight, pull yourself down as hard as you can, if this causes pain it can be a pinched nerve, if it doesn't then do it again with a rounded spine, if this causes pain then same thing, core exercises.
-sit or lie down and put your legs on a figure 4 position, if you have limited mobility, then stretch, if you have excess mobility then do hip exercises for stability, if you have more or less mobility on one leg over the other then act accordingly.
-if you have an anterior pelvic tilt then you need to strengthen your hip flexors and lower back while stretching you abs and viceversa if it's posterior.
-try to raise your legs on a reverse hyperextension, if you can't then your glutes aren't working and need glute exercises, if you can but it hurts then lie face up and lift your leg up straight, if you have limited mobility, then stretch and rework the rom.
Have a friend push your leg down on the previous test as well on a side leg raise, if you can hold your leg, you need mobility exercises, if you can't hold your leg up, you need to work your hip flexors and hip muscles.
Do a bw squat, if you can get low but it hurts then it's likely a butt wink and need to stronger lower back, if you can't it can be lack of glute activation and lack of ankle mobility.
Finally for your ankles try single leg calf raise and if you can then you need to stretch your ankles, if you can't you need stretching.

Keep in mind that these aren't for traumatic injuries so you might need to check with your doctor in case there's something wrong but all of these can help improve your pain, also you will likely need to work several of those options.

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>fixes ur back problemsur welcome

>fixes ur back problems
ur welcome