#7787800 - 07/23/14 02:49 PM
Lower back stretching advice, please
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CORONA.ESQ
Post Master Supreme
Registered: 09/14/00
Posts: 30019
Loc: Orange County, CA
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First post in this forum, I think.
I hit the gym 3-4 days per week. Weights and cardio. I have a problem with my lower back, right side. I believe I'm pulling or otherwise injuring a muscle deep in there, just above my right ass cheek. The pain is limited to lower back, it doesn't come down into my leg or up into my middle back. It's very localized.
I hurt it a couple months back, and it took me a good week to heal. Just today it started hurting again, badly. I was doing a light set of bicep curls at the time, not using my back at all. It was like hitting a light switch, zero pain to full blast instantly. It's a dull pain 100% of the time for days, making getting up or sitting down painful, and it's stiff in the morning making it a real PITA to get ready for work.
So I'm tired of this, and I'd like to try preventing it from happening in the future with stretching. If you've had lower back issues before and want to share what helped you, I'm all ears!
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History teaches that grave threats to liberty often come in times of urgency, when constitutional rights seem too extravagant to endure. Justice Thurgood Marshall
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#7787821 - 07/23/14 03:01 PM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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hmm that sounds disc related sadly, there isn't a stretch for that that I know of
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7787897 - 07/23/14 03:43 PM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I might not have read any BUK operating manuals [in cryllic, of course] lately, but I do not believe that has anything to do with how a [potential] disc problem expresses itself. Eg: the pain is coming from my disc! /nailed it
I mean, I hope it's not a disc problem [and I'm sure it easily is not], just throwing 1 thought I had out there and I am not even remotely competent in this area so I will be quiet.
_________________________
Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#7788189 - 07/23/14 06:42 PM
Re: Lower back stretching advice, please
[Re: Silock]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Child's pose for stretching it.
Foam roller. Although, if it's too deep, it will be hard to roll it out. Try a tennis ball on the area.
Downward dog, upward dog and child's pose are my favorite back stretches.
Never foam rolled my back, but that shit is magic on IT bands doe
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___________________________________ gamby still have an EM1--go figure
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#7790162 - 07/24/14 10:39 PM
Re: Lower back stretching advice, please
[Re: DieZel]
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The Mighty BellRacer
Despises overt racism
Post Master Supreme
Registered: 05/03/00
Posts: 25926
Loc: DFW
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See a neurologist.
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#7790362 - 07/25/14 07:45 AM
Re: Lower back stretching advice, please
[Re: 137]
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CORONA.ESQ
Post Master Supreme
Registered: 09/14/00
Posts: 30019
Loc: Orange County, CA
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if anything it sounds more like you are having a sciatic problem. doesn't sound like you pulled anything at all. I'm dead serious that shit will fuck you up, I had it so bad one week I couldn't lay down without it hurting from the bottom of my foot all the way up to my ribs. And you know how I got the bullshit, from sitting all day in this fucking fancy office chair. https://www.youtube.com/watch?v=bLdUHiJhvGMtry some of those out man and do them a few times a day if possible, if you spend your day sitting on your ass, try standing or switching to a standing desk for a bit. Try not to sit as much and as soon as you feel the symptoms do the stretches, it helped me a lot.
I think you're probably right. I've been doing some leg stretches I saw on Web MD and they help. The child's pose does nothing. Stretching out my upper leg muscles relieves the pain.
Wednesday night I slept in a chair, because it was too painful to lay down. Even with pain killers.
6AM Friday now, just had to get up because the Ibuprofen I took last night around 7PM wore off and the pain was back... but at least I can sleep in my bed with use of pain killers now.
The pain has been so bad that it upsets my stomach. At this point, stretching is only temporary relief. I don't know if it's going to help a faster recovery. I just want to move around without pain, and I really want to get back in the gym.
_________________________
History teaches that grave threats to liberty often come in times of urgency, when constitutional rights seem too extravagant to endure. Justice Thurgood Marshall
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#7790725 - 07/25/14 11:45 AM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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My wife has a similar issue due to an accident from her teenage years. The issue was all sciatic. She's been doing arches and leg stretches to help alleviate discomfort. And she started working in muscle training to prevent it from coming back. These focus on the area between L1 and L5.
It sounds like your issue was aggravated just like Wayne's - sitting at a 90* position with the stomach muscles pulling against the back. If things don't improve I'd suggest getting a referral for a PT. I think they'll run some basic tests to ensure it's not anything severe, before working on you.
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7791298 - 07/25/14 04:29 PM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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bt0
Post Master Sr
Registered: 02/22/10
Posts: 7284
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Might check out the MacKenzie protocol for diagnosing/treating back pain. Series of stretches & movements, really simple.
Has a book that covers everything, but I think the info is available on the internet as well: http://www.amazon.com/Treat-Your-Own-Back-802-9/dp/0987650408/
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#7791550 - 07/25/14 08:34 PM
Re: Lower back stretching advice, please
[Re: bt0]
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Choco 'Nuck
Proud Member of BLM
Post Master Supreme
Registered: 07/10/01
Posts: 17568
Loc: Somewhere out there
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https://www.youtube.com/watch?v=Ue9N-JMEuZ4
This is the one I do regularly. I injured my piriformis last year, and I guess when it healed, the scar tissue presses against my sciatic nerve. Last year, I couldn't walk properly for about two weeks when my piriformis was injured.
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#7791754 - 07/26/14 12:07 AM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41748
Loc: Newsomville, CA
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if anything it sounds more like you are having a sciatic problem. doesn't sound like you pulled anything at all. I'm dead serious that shit will fuck you up, I had it so bad one week I couldn't lay down without it hurting from the bottom of my foot all the way up to my ribs. And you know how I got the bullshit, from sitting all day in this fucking fancy office chair. https://www.youtube.com/watch?v=bLdUHiJhvGMtry some of those out man and do them a few times a day if possible, if you spend your day sitting on your ass, try standing or switching to a standing desk for a bit. Try not to sit as much and as soon as you feel the symptoms do the stretches, it helped me a lot. I think you're probably right. I've been doing some leg stretches I saw on Web MD and they help. The child's pose does nothing. Stretching out my upper leg muscles relieves the pain. Wednesday night I slept in a chair, because it was too painful to lay down. Even with pain killers. 6AM Friday now, just had to get up because the Ibuprofen I took last night around 7PM wore off and the pain was back... but at least I can sleep in my bed with use of pain killers now. The pain has been so bad that it upsets my stomach. At this point, stretching is only temporary relief. I don't know if it's going to help a faster recovery. I just want to move around without pain, and I really want to get back in the gym.
When you sit a lot it shortens your it bands, it sounds stupid. it also fucks with blood circulation in your hamstrings, can cause hemorrhoids , the whole deal.
I've been there too where I had to sleep on my couch sitting up and slowly work my way back to laying down. I'd wake up sometimes in the middle of the night just to foam roll. take hot baths, you name it.
It's going to take some time for that shit to get better man. similar to that stupid ass stretch that lady is doing instead of suffocating yourself trying to put your hands on your hamstring and shit.
just pull your foot and knee outwards, I'll post some videos of what helped me.
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Wayne
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#7791806 - 07/26/14 02:25 AM
Re: Lower back stretching advice, please
[Re: 137]
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CORONA.ESQ
Post Master Supreme
Registered: 09/14/00
Posts: 30019
Loc: Orange County, CA
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Thanks everyone. It's sore as hell, but getting a bit better.
I had 2 people today tell me that taking a complex B vitamin helps tremendously, as it will help rebuild the myelin sheath surrounding the sciatic nerve. Both swore to me that it will give fast results.
That said, I did some intarweb research, and while it's true, I also don't eat a vegetarian diet and consume lots of food rich in Vitamin B and B12.
I need to stand more. My dad is an MD and got himself a standing desk for his office and at hime (the adjustable ones so you can sit if you want to). He says that the medical research for health benefits of standing more is solid. Various things that Wayne mentioned.
1AM Friday night (well, Saturday morning) now. I'll go to bed soon. I should get a decent night's sleep tonight. I'm going to just do chest at the gym tomorrow, and stationary bike. The Livestrong website says that stationary bike is great for sciatic health and rehab. I was thinking about it earlier today, and I figured it would be the safety cardio to do with a tender sciatic nerve.
_________________________
History teaches that grave threats to liberty often come in times of urgency, when constitutional rights seem too extravagant to endure. Justice Thurgood Marshall
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#7796120 - 07/29/14 11:59 AM
Re: Lower back stretching advice, please
[Re: CORONA.ESQ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11404
Loc: The OC
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I will keep doing the stretching exercises after I am healed, and I think when I do legs or back at the gym I'll make a habit of stretching my back out before lifting.
There's been a lot of dialogue as to whether pre-workout stretching actually benefits anything. I still do them along with range of motion warm-ups; but I'm finding that stretching post-workout is just (if not more) important.
Stuff you probably already know. But thought I'd throw your way just in case. Generic article here: http://healthland.time.com/2013/04/08/why-stretching-may-not-help-before-exercise/
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7796594 - 07/29/14 02:41 PM
Re: Lower back stretching advice, please
[Re: Design]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41748
Loc: Newsomville, CA
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I will keep doing the stretching exercises after I am healed, and I think when I do legs or back at the gym I'll make a habit of stretching my back out before lifting. There's been a lot of dialogue as to whether pre-workout stretching actually benefits anything. I still do them along with range of motion warm-ups; but I'm finding that stretching post-workout is just (if not more) important. Stuff you probably already know. But thought I'd throw your way just in case. Generic article here: http://healthland.time.com/2013/04/08/why-stretching-may-not-help-before-exercise/
static stretching for explosive movements is useless, I will agree, but if you have a pinched sciatic, that's a different story. You have to stretch to relieve the tension on it otherwise you'll knot up and it will get worse.
_________________________
Wayne
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