Been having off and on lower back troubles since I was 19in years old. It went out on me for the second time in 2 years at work yesterday. I haven’t been having much trouble only a little discomfort swimming three times a week. And that wasn’t that often.
Tried going to the chiropractor every month to be adjusted but insurance went up and I backed off of it which was fine. I have a bodybuilding buddy that says I need to strengthen it. My chiropractor thinks that since I carry most of my body weight in my gut that its pulling my back when in the water(been trying very hard to loss the gut). Now I am off training for atleast a week and walking crooked.
You guys have any suggestions that might help me keep this from happening again?
Disclaimer: I don’t have a degree in sports medicine or any related field.
What do you do for a living? Are you sitting a lot? Sometimes back trouble is related to weak musculature around the hips (resulting in a tight psoas). Glutes atrophy when you spend the bulk of your day sitting in a cubicle, and that can create a sort of domino effect that results in back pain. Gym-goers advocate doing lower-back strengthening exercises, but I’m a bit skeptical about their safety as it relates to the spine. I’ve come to believe that the best way to strengthen some muscles (lower back and hamstrings in particular) is in concert with other muscles rather than in isolation gym-style resistance moves. For example, I’ve found it pretty helpful to run steep uphills to strengthen my glutes. Also, if you’re trapped in a cubicle most days, it’s probably a good idea to get up and go for a walk (including some stairs if you can help it) once every couple of hours.
These are just my thoughts, and, as stated above, I’m not a trained professional with regard to this subject.
Lots of info, some blah blah blah, and the excercises are deceptively easy. I have noticed a huge difference in lower back strength though, key is to just do them every dayish.
I’m actually pretty surprised, I was expecting kettle bells, etc, but pretty plain exercises but with very specific positioning.
I work for the local goverment in the Maint. department. Most of the year I am up on my feet all day but I do run equiptment in the summer were I sit most of the day.
lot of bad backs are due to anterior pelvic tilt…caused by a lot of sitting, guts, etc…google anterior pelvic tilt and corrective exercises to strengthen the muscles that need it and stretching for other muscles that may be tight… i personally like sam visnic who has a course to purchase, but if you look at utube he has serveral videos that might help before you buy…good luck
pay particular attention to the exercises for the deep stomach muscles, transverse abdonimalis. these run around the abdomen parallel to the ground. they stabilize the spine. the abdomen is a hydraulic system and capable of withstanding immense pressure if you can hold it in. these are the muscles power weight liftes use to dead lift many hundreds of pounds. you don’t need all the bending and crunching and six pack stuff. that’s for the beach. the lumbar spine does not twist. the bones are structured in such a way that they only bend forward and backward.
Lots of info, some blah blah blah, and the excercises are deceptively easy. I have noticed a huge difference in lower back strength though, key is to just do them every dayish.
I’m actually pretty surprised, I was expecting kettle bells, etc, but pretty plain exercises but with very specific positioning.
I have had a bulging disk for many years but have been able to keep it under control by making sure my core is in good shape. This includes not only my abs but the lower back muscles and my sides as well. I do light workouts on a swiss ball regularly and so far so good. You didn’t mention if your problem is skeletal or muscle problems. I tried a chiropractor a few times but it just scared the hell out of me with his rough movements. I can tell if my back is in trouble before I get the horrific stabbing pain nowadays and will do some upward and downward dog stretches to get some relief.
Don’t solely focus on low back (“extensors”). Think of your core acts as an entire functional unit - front (rectus abdominals - “6 pack”), sides (obliques) & back (extensors). Try to strengthen all areas of your core in order to prevent low-back pain. Recommendations (google/youtube for more info):
Prone Plank: excellent postural exercise for your abdominal exercises
Side Plank: increases strength of obliques as well as QL (low back muscle between pelvis and rib cage)
Reverse Bridge: strengthening of Hamstrings, Glutes & Low Back (commonly termed posterior chain)
Stability Ball (“Swiss Ball”) Back Extensions: great low back strengthening
Slowly getting better. I am going back to the chiropractor Monday morning to get adjusted again. Not a big fan but I did feel some relief instantly when he adjusted me on Friday. Been setting on ice and popping ibuprofen which really helps.
Most of my problem is curvature of the spine that I get from my mom. Plus my gut. I am having a hell of a time lossing this thing. My local bike shop offers yoga for cyclists so I might give it a try. And will try some of the exercises you guys recommended.
I have a good racing season planned and it starts in March so I am hoping I can get back to training ASAP.