lower pain backs
- Thread starter joan
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Cruncholi
Cathlete
joan-
I have a lot of experience with lower back pain, but am no expert. I give you this info with the recommendation that you see a doctor for your pain.
I have had lower back problems since 6th grade (now 28 y/o). It started when my gym teacher in 6th grade pushed me down to the floor to get me doing a deeper stretch. The next day, I could not move (and for three days thereafter). So, it started for me as a muscle pull/strain and continues to present itself to this day. Ever since then, ala muscle-related lower back pain.
Sometimes it flares up when hamstrings are tight. It can also be attributed to tight lower back muscles. Other things that can cause lower back pain include sitting in a chair for too long. Laying in one position for too long. These things usually result in a tight hamstring/lower back muscle situation, so stretching your hamstrings and lower back can provide a great deal of relief for the pain.
Other causes can include laying on your side with no support between your knees, which places your top leg (femur?) at an angle--put a pillow between your knees to alleviate this one. More serious problems can include a herniated or bulging disc in your vertebra for which you will need to see an orthopod.
If your problems are muscular, you can work on strengthing your abs/core and lower back. Superman exercises like the ones Cathe does in PS Legs and Abs are wonderful for strengthening the lower back and spinal erector muscles and help reduce lower back pain.
Some people say icing helps a flare up, but for me it makes it worse. I like heat from a heating pad or hot water (just letting hot water hit the lower back in the shower). Avoid lying on your stomach also which puts your back in an arched position, further tightening up the muscles. If you must sit for long periods of time, try to get up every half hour and move around and just quickly stretch your hamstrings/back. Even just bending over while still seated and touching your toes will help some, or raise your legs straight out in front of you while seated to get some stretch of the hamstrings.
As for meds, the only one that helps my lower back pain in Ibuprofin. I hope I have helped you some. It has taken me a long time to figure out how to manage my lower back pain and I would not wish it on anyone.
Good luck.
Linda
I have a lot of experience with lower back pain, but am no expert. I give you this info with the recommendation that you see a doctor for your pain.
I have had lower back problems since 6th grade (now 28 y/o). It started when my gym teacher in 6th grade pushed me down to the floor to get me doing a deeper stretch. The next day, I could not move (and for three days thereafter). So, it started for me as a muscle pull/strain and continues to present itself to this day. Ever since then, ala muscle-related lower back pain.
Sometimes it flares up when hamstrings are tight. It can also be attributed to tight lower back muscles. Other things that can cause lower back pain include sitting in a chair for too long. Laying in one position for too long. These things usually result in a tight hamstring/lower back muscle situation, so stretching your hamstrings and lower back can provide a great deal of relief for the pain.
Other causes can include laying on your side with no support between your knees, which places your top leg (femur?) at an angle--put a pillow between your knees to alleviate this one. More serious problems can include a herniated or bulging disc in your vertebra for which you will need to see an orthopod.
If your problems are muscular, you can work on strengthing your abs/core and lower back. Superman exercises like the ones Cathe does in PS Legs and Abs are wonderful for strengthening the lower back and spinal erector muscles and help reduce lower back pain.
Some people say icing helps a flare up, but for me it makes it worse. I like heat from a heating pad or hot water (just letting hot water hit the lower back in the shower). Avoid lying on your stomach also which puts your back in an arched position, further tightening up the muscles. If you must sit for long periods of time, try to get up every half hour and move around and just quickly stretch your hamstrings/back. Even just bending over while still seated and touching your toes will help some, or raise your legs straight out in front of you while seated to get some stretch of the hamstrings.
As for meds, the only one that helps my lower back pain in Ibuprofin. I hope I have helped you some. It has taken me a long time to figure out how to manage my lower back pain and I would not wish it on anyone.
Good luck.
Linda
I just thought I would add my personal experience. I have had an issue with lower back soreness - not really bad enough to call it pain. What I think I have figured out is :
1) I don't hold my abs in when I work out. This is very bad for you.
2) My abs are not very strong and unable to support my back very well.
3) My back is also not strong and this contributes to the issue.
I have started working on exercises that work the core in hopes that it will help, and am trying to hold my abs in more when exercising (I can't do it all the way through yet, but am doing it as much as possible - hopefully soon I can hold them in whenever I'm exercising).
1) I don't hold my abs in when I work out. This is very bad for you.
2) My abs are not very strong and unable to support my back very well.
3) My back is also not strong and this contributes to the issue.
I have started working on exercises that work the core in hopes that it will help, and am trying to hold my abs in more when exercising (I can't do it all the way through yet, but am doing it as much as possible - hopefully soon I can hold them in whenever I'm exercising).
Connie1
Cathlete
Another coomon problem is what I have. Tight hip flexors and the habit of standing with the tailbone sticking out slightly, which sticks the belly out too. I think this is called Lordosis.
Stretching the hip flexors and working their agonists, the glutes, should help take care of this. I still need to do it more. Right now it is almost a strain to stand correctly but I practice it whenever I think of it.
-Connie
Stretching the hip flexors and working their agonists, the glutes, should help take care of this. I still need to do it more. Right now it is almost a strain to stand correctly but I practice it whenever I think of it.
-Connie
nancy324
Cathlete
Joan-
There are no sure answers on this one, unfortunately. I've had lower back problems for so long though, I've tried a lot of things over the years.
For me, it is absolutely true that loosening up my hamstrings is key. I stretch and exercise my hamstrings several times a week, and it is very helpful.
There are also important stress and mental factors, and I was helped a lot by a book by John Sarno on this topic. Meanwhile, my Dad absolutely swears by the Robin McKenzie method, which a lot of people like as well. I haven't tried it, but I'm sure there are hamstring exercises involved.
A far less important, yet still helpful thing, was giving up my extra firm mattress! My husband and I love our billowy pillowtop, which we think is worth all the hard-earned dough we paid for it!
Hope this helps.
-Nancy
There are no sure answers on this one, unfortunately. I've had lower back problems for so long though, I've tried a lot of things over the years.
For me, it is absolutely true that loosening up my hamstrings is key. I stretch and exercise my hamstrings several times a week, and it is very helpful.
There are also important stress and mental factors, and I was helped a lot by a book by John Sarno on this topic. Meanwhile, my Dad absolutely swears by the Robin McKenzie method, which a lot of people like as well. I haven't tried it, but I'm sure there are hamstring exercises involved.
A far less important, yet still helpful thing, was giving up my extra firm mattress! My husband and I love our billowy pillowtop, which we think is worth all the hard-earned dough we paid for it!
Hope this helps.
-Nancy
Joan,
Wish I could give you a definitive answer, but there are all sorts of things that can cause low back pain ranging from tight muscles to disc herniation to systemic disease.
Tight and/or weak muscles or muscle imbalances can most definitely be a cause--and it's one of the most easily addressed. But tight hamstrings are only a part of the puzzle.
Usually what will happen is one muscle group will shorten for some reason, then the opposing muscle group will become overstretched and weak. The imbalance leads to stress on the spine, which, in turn, causes pain. Then there is a vicious cycle of pain-spasm-weakness that can evolve into a downward spiral if left uncorrected.
Does this help?
Maribeth
Wish I could give you a definitive answer, but there are all sorts of things that can cause low back pain ranging from tight muscles to disc herniation to systemic disease.
Tight and/or weak muscles or muscle imbalances can most definitely be a cause--and it's one of the most easily addressed. But tight hamstrings are only a part of the puzzle.
Usually what will happen is one muscle group will shorten for some reason, then the opposing muscle group will become overstretched and weak. The imbalance leads to stress on the spine, which, in turn, causes pain. Then there is a vicious cycle of pain-spasm-weakness that can evolve into a downward spiral if left uncorrected.
Does this help?
Maribeth
Thanks ladies for your help with this. Maribeth, may I have your email? Or you can email me at [email protected]
Joan
Joan
Joan,
It's [email protected]. E-mail any time! Sometimes I get behind in replying, so don't feel bad if you have to remind me that I haven't answered at some point. I'm trying to be more prompt!
Take care! Look forward to hearing from you!
Maribeth
It's [email protected]. E-mail any time! Sometimes I get behind in replying, so don't feel bad if you have to remind me that I haven't answered at some point. I'm trying to be more prompt!
Take care! Look forward to hearing from you!
Maribeth
I have three herniated, torn, and dessicated discs in my low back and have been dealing for several years. For awhile I had sciatica too (pinched nerve). This is what my experience has been:
if it's muscular, heat makes it feel better. If it's a disc problem, ice makes it feel better.
A muscular issue should resolve itself in about 6 weeks.
Any shooting pains down the leg, see a doctor asap (you probably have a pinched nerve that needs checking). Shooting pains sideways (radiating horizontally from the spine) usually is a sure-fire ringer for a muscle pull.
If it's an achy, deep down feeling, lay off the step for awhile and any weight lifting that loads your low back. If it feels like your back is "sore" and "straining", that is probably muscular. Take anti-inflamatories and try heat. Those ThermaCare heat wraps are just amazing. Also, strongly consider "core stabilization" work 2-3 times a week, such as Pilates or Yoga for the low back.
THere are a billion reasons for low back pain and 80% of people over 30 experience it at one point or another. As others have said, watch your form when lifting weights (esp bent over stuff and lunges and clean and jerks. If you sit at your job, try to get up once an hour and stretch out your low back.
If you are still hurting in 6 weeks, make an appointment to see your doctor for sure. I sure hope you feel better.
if it's muscular, heat makes it feel better. If it's a disc problem, ice makes it feel better.
A muscular issue should resolve itself in about 6 weeks.
Any shooting pains down the leg, see a doctor asap (you probably have a pinched nerve that needs checking). Shooting pains sideways (radiating horizontally from the spine) usually is a sure-fire ringer for a muscle pull.
If it's an achy, deep down feeling, lay off the step for awhile and any weight lifting that loads your low back. If it feels like your back is "sore" and "straining", that is probably muscular. Take anti-inflamatories and try heat. Those ThermaCare heat wraps are just amazing. Also, strongly consider "core stabilization" work 2-3 times a week, such as Pilates or Yoga for the low back.
THere are a billion reasons for low back pain and 80% of people over 30 experience it at one point or another. As others have said, watch your form when lifting weights (esp bent over stuff and lunges and clean and jerks. If you sit at your job, try to get up once an hour and stretch out your low back.
If you are still hurting in 6 weeks, make an appointment to see your doctor for sure. I sure hope you feel better.