I’ve been having horrible lower back pain for the last two days. I didn’t really notice it when I woke up on Wednesday, but by mid-morning it was killing me. It felt a bit better yesterday, but it’s still very sore this morning. It actually felt pretty good while riding my road bike (I think being supported on the handle bars helped), but it hurts to walk, lift anything, and even just sit.
Are there any good stretches out there to help loosen it up? I’ve been taking naproxen and heating it, although my heating pad just stopped working. All in all, it’s pretty miserable and I don’t know why it hurts.
I often have the same symptoms. I’m pretty sure it has to do with my bad posture and lack of flexibility (which I’m trying to work on), but would be interested in other thoughts.
Could be tight psoas muscles from being crunched forward riding your bike so much. Feel the muscles around and that attach to hip bone area. Tightness in those can cause lower back pain. Search the internet for good psoas stretched. Also make sure you keep those hamstrings from getting too tight and stretch those too.
couple months ago I had some lower back pain, my sports therapist told me that my hipflexors were very thight and this could be the problem. sure enough after streching my hipflexors a few times the back pain was gone!
Never put heat on a new back injury. You want cold. I like the plastic things you freeze for use in coolers and they are really cold and last for at least 30 minutes. Good luck.
I had really bad lower back pain a few months ago. I had trouble standing/walking, even sitting was challenging until I could get comfortable. I managed to get myself over to the pool as swimming usually helps me stretch out a bit. My swim coach told me to aqua jog wearing one of those belts that holds you vertical in the water. I had the belt around my waist so my legs were hanging down which allowed everything to stretch out and after about 40 minutes I felt a lot better. After about a week and a couple more sessions in the pool I was fine again.
I have a herniated disc, and a congenital (spinalspifidis)??? Spelling? Sorry… Anyway, - my bottom disc has a crack in the bone behind the disc that helps hold it in place. And, - also malformed bone, - (probably from birth).
My herniated disc bulges, then pinches my sciatic nerve that runs all of the way down my left leg. I have had about 4 episodes in the past 15 years, - this latest in March has been the worst. It started as just bad pain right at the disc, - then, - I should’ve taken care of it better, - it moved down the leg, pinching the nerve. Now, the left leg cramps as I’m able to work out again and ride and swim. (Perhaps this was due to weeks of zero use. I was unable to bend over. Now, I’m able to touch my toes again with straight legs. Traditionally, I’ve always been very flexible). Still, - I am very timid about flip turns and really bearing down on the pedals when climbing…
What has helped me is:
Naproxen and icing!!! Eat those Naproxen and ice for about 2 hours a day…
After the pain has minimized, - begin hamstring stretching. Hamstring stretches help to tighten and strengthen the hamstring and move the nerve that runs along it out of the way of bulging disc.
Adam,
Sorry to hear about your low back. Some have suggested complete rest… sorry, I would not take that advice. what has most likely happened is that you have a disc derangement in that the outermost fibers of the disc called the annulus fibrosis are torn/damaged in some way. These fibers are highly innervated and can cause debilitating back pain which you are describing with muscle spasms and intractable pain. What another has mentioned is the possibility of a herniation: this could be a possibility too IF you are exhibiting symptoms that may include the following: numbness, tingling or weakness into the leg or even foot, back pain and a stabbing or shooting sensation with movements into the above regions. IF you are having symptoms into your legs I would suggest going to see a Chiro in your area to treat it conservatively FIRST and if that does not improve the symptoms over the course of about 6 weeks, then I would seek out a more invasive treatment protocol.
for now, what positions are you finding relieve the pain? you mentioned that sitting and riding your tri bike increase your pain and that your road bike position improved them… have you attempted to move your lower back into extension? and if so, how does that feel for you? As another said, ICE is the best way to go for an acute injury and even when not acute a combination of ice/heat contrast seems to work best instead of just heat. Let me know if you need more info. Hope this info helps you. Erik DeRoche
any trauma cause the pain? any bowel or bladder dysfunction? any saddle paresthesia? any radicular symptoms into the legs? not to alarm, but if have any of these, go to your trusted healthcare provider.
if going to self-treat, use ice for 48 - 72 hours and rest from your “normal” intense activities, ie training. you can walk (pool is good), and do true normal activities of daily living, without pushing, pulling, lifting heavy objects. no sitting for prolonged periods of time, especially couches and recliners, even if they “feel good” b/c there is not enough support. i wouldn’t “stretch it out” yet. when pain is gone for approx 4 - 5 days, slowly, slowly return to your training. 1st twinge of pain (and only you will know true pain) return to the above rules.
at this time, picture yourself either walking/standing or lying down (on belly or back); don’t sit (except for obvious to eat, drive) for long periods of time.
training should (in the big picture) include core strengthening and flexibility training, not necessarily an emergency, but start to include them…
interesting?stats: most low back pain is posture related (sit tall, walk tall) and then true sources of back pain tend to be the dreaded disc, si joint pain, and zygopophyseal joint pain.
let the debate continue and hope you’re feeling better…