Lower back pain... any good stretches?

funklovesfootbag · Post by **funklovesfootbag** » 22 May 2006 21:04

So the last week or so i've been having pain in my lower back, and it seems to be getting worse.. which is.. not good! only seems to hurt on one side of my lower back, about 4-6 inches up from the crack of my ass i guess.

any good stretches for me? other suggestions..?

Iron Clad Ben · Post by **Iron Clad Ben** » 23 May 2006 09:57

The good news if it hurts on the side of your back, and not the middle, it's probably a muscle injury and not a spinal injury.

I can't give you detailed specifics but I had an ex-gf who had to do lower back stretches for an injury she had. This is what she did.

Basically, you lie on your back and curl up in a ball bringing your knees to your chest and hold them there. Lift your head up too. You should feel a stretch in your lower back.

funklovesfootbag · Post by **funklovesfootbag** » 23 May 2006 10:51

cool ill try that thanks!

*edit*

hm, tried it... it hurt, but that might just be because it's already injured? maybe i should give it a few days of rest and then start stretching it out good.. bah.

hackeysnacker · Post by **hackeysnacker** » 23 May 2006 12:16

put ur legs together, keep them locked straight - bring your hands to the back of ur ankles and pull your chest flat into your knees, hold for 15-20 seconds.. do it throughout the day whenever u feel the need.

funklovesfootbag · Post by **funklovesfootbag** » 23 May 2006 12:28

I can't get anywhere near flat... just try and get as close as possible I guess right? Thanks

HooD · Post by **HooD** » 23 May 2006 13:01

This is just a generalization, but many times when people have tight lower backs, they will have tight hamstrings. Stretch your hamstrings also with some basic hamstring stretches, when you're performing them, make sure not to arch your back to reach further. Keep your back erect with good posture, you'll feel a better stretch without putting so much stress on your back.

The stretch from Ben is a good back stretch for your lower back.

Another stretch you can do is a yoga pose called ' Childs Pose '. A relaxing stretch that allows you to elongate the spine and relax at the same time the further your reach your hands forward. Many times it's just used as a relaxing pose after a more intense stretch, but it can be used as an effective stretch in itself.

Also loosen around the spine and supporting structures, a nice refreshing twist for the lower and midback. Make sure like all the others not to over stress anything, these are stretches, take your time and ease into each stretch - then hold for atleast 10-15 seconds.

All the stretches I just found were googled. I always look at the body as a fine instrument or drum head - everything needs balanced and tuned. If you're tight on one side, stretch it, and don't forget to neglect the antagonist group. Pick and choose different stretch variations to your preferance. And of course, if your back bothers you more, lay off for a while or modify the stretches to make them less intense.

funklovesfootbag · Post by **funklovesfootbag** » 23 May 2006 20:53

Thanks!

*edit*

just tried the first 5 stretches, 4 felt really good and like i need to do that more often. 3 hurt, and 4 hurt a little bit in my lower back so I'm going to lay off those for now.

funklovesfootbag · Post by **funklovesfootbag** » 27 May 2006 01:45

shredded today, back is uncomfortable as a motherfucker. Taking a week off footbag. I almost gagged as i typed "week."

mohkale · Post by **mohkale** » 28 May 2006 01:23

I used to have lower back pain for years. I went to a specialist doctor who told me I have freakishly strong hip flexors compared to my other muscles. I told him about footbag and he said hurdlers have the same thing. He said the hip flexor muscles were dominating my middle body causing aches. He told me to strengthen the muscles on my lower back and to stretch my hip flexors and my lower back. I took his advice and did those things. After a week the back pain was gone and it never came back.

Muffinman · Post by **Muffinman** » 28 May 2006 05:18

My masseur told me that laying on my stomach, propping myself up on my elbows for 5 minutes is good for my lower back pain. It feels really good too.

BenRea · Post by **BenRea** » 03 Jun 2006 09:45

yes, that is very true. my mother does it for her back problems, its a good idea to do that before you shred.

smokefree · Post by **smokefree** » 03 Jun 2006 13:53

thats all good ideas... ive been having upper back pain for the last week, but i think it may of been the way i slept on it.

Sporatical_Distractions · Post by **Sporatical_Distractions** » 20 Jun 2006 11:54

forward bends

Reid · Post by **Reid** » 15 Dec 2006 12:09

I know this was a while ago but how long did it take for the pain to go away. I think I'm experiencing something similar.

tuomoruutufan · Post by **tuomoruutufan** » 30 Dec 2006 10:46

Back in the day when i was very very overweight and out of shape, i hurt my back very badly, my uncle told me that when the pain goes away to start doing at minimum 50 crunches a weak, and he specifically said to do the crunches while my legs were elevated (like laying on your floor and putting your legs on your bed or couch)

Hes no specialist but it worked for me, that was 4 years ago and that excruciating back injury has yet to come back [Knock on wood]

Im also very carefully and observant on how i lift things, i always take my time and think (lift with legs lift with legs)

Reid · Post by **Reid** » 30 Dec 2006 22:11

yeah, thanks shawn, I'm going to get back into swimming everyday or so, an doing some abs, in an effort to strengthen the core and eliminate back pain. I figure I need to rest a little first though.

Sergey · Post by **Sergey** » 22 Jan 2007 21:06

Strengthening you lower back as follows will help: