I had some lower back muscle pain/spasms over Christmas. Three weeks later and the spasms have stopped but it still hurts- general soreness/stiffness/weakness. It is worse in the morning, can hurt to breathe in too deep, and pain/stiffness develops while running limiting how far/fast I can go.
I am beginning to accept I may need to take some time off to rest it but am also thinking of other ways to speed recovery. Has anyone had good experience with massage for this sort of thing? Should I let the muscles rest a little before getting one? Any type of massage in particular I should consider? Thank you.
I have had the same issue before. This is normal. It can take up to 4 weeks or so for the stiffness to go away. Massage would be helpful or go see a good sports chiro. Both will help to get blood flow to the area which will help the healing.
Thanks for the response. How much did you rest for those four weeks or did you do workouts as you could handle?
Both times I was forced to do nothing for about a week and then did what I could handle. I can’t stress enough the need for movement…even if it is just walking for 30 minutes. You have to get some blood flow to the area which will help with healing. Go online on look at different types of lower back stretches and do them. While watching tv at night rotate ice and heat. Ice pack for 15 min, heat pad for 15 min. Then go get a massage or see sports chiro.
I’ve been having a similar issue…not sure if it’s the exact same thing, mine are small muscles on either side of my spine in the lower back. If I push in with my thumbs pretty hard it almost feels like someone is stabbing me. Anyway my GF who is a PT massaged it a few times and it definitely helps. She pretty much pushed on the muscles until they started to loosen. We both went and got massages on Sunday and the guy pretty much honed in on those muscles and asked if that area was hurting me. Anyway long story I would suggest massage first, any good masseuse will know how to work it out. If that doesn’t work you may want to check a chiropractor in case your spine is actually twisted, I’ve had this problem also. I would say if you are very careful, i.e. keep correct posture during the day, don’t lift heavy things and sleep on a pretty firm mattress in addition to a few massage sessions you should be better in 4-6 weeks. I personally still run and bike, it actually makes it feel better, so I woudn’t say stop training. Also, both my GF and the chiropractor have said to do workouts where I lay on my stomach and lift my arms and legs to help strengthen this area. I typically do a lot of situps each week but this has irritated it more so I would suggest that until you’re better… Hope this helps!
P.S. I would take a day or two off after any big massage on your back before you start working out again or lift anything. The massage will loosen the muscles and you can be prone to hurting other areas. Just take it easy…
I’ve had similar issues for the least 8 years. Massage is very helpful, I get a deep tissue massage every 4-6 weeks and it keeps it in check. Keep in mind that lower back tension can be caused or exacerbated by tight hip flexors, hamstrings, etc. Do a lot of stretching, one thing I do every morning is to make sure I can touch my toes (It’s really for hamstrings as much as lower back). I do it in the shower because the hot water loosens my back up a little and it’s easy to remember. When I start I can only get about 4 inches from my toes and by the time I’m done I can put my palms flat on the ground.
Go to a sports massage specialist or a good chinese Shiatsu practitioner. Combine that with a regular stretching routine and you’ll be good to go in no time!
Yes.
Get them to do the muscles in your hips too - piriformis and glutes.
just remember rest does not solve the underlying issue
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I have an idea what caused the problem. Three people I spend time with over the holidays ended up having a virus- flu-like symptoms and ache/spasms in their lower back. I got lucky in that my flu-like symptoms were not as severe but I suspect this is what caused the problem. I do a weekly yoga class (though I have not been able to go lately because of the back problems) so I do spend some time working on flexibility and core strength.
Is this what you meant?
A few years back I got run off the mountain by a beginner skier and along with many more injuries that you probably couldnt care less to hear about I fractured my L1 through L5 vertebrate. So after 5 months in the hospital, learning to walk again, and rebuilding my strength I have learned a lot on how to work out issues with my body. A good PT will help you out a lot but nothing beats stretching and stretching often. Flexibility will help you out more than you could ever imagine. Also, get yourself a foam roller and get to rolling. You will probably cry the first few times you use it but you will love every minute of it. Also, as someone mentioned earlier in this posting, your hips, and glutes have a lot to do with your lower back. If you work on becoming more flexible in those areas your back will really appreciate it.
Stories like this always make me feel bad about taking time off. There are people with real injuries and I end up not running because of some silly little back muscle. I am glad you healed up alright and thank you for the input.
I always advise and recommend massage to everyone!
Cheers, hope you get better asap, Marcos
Just asked the GF/PT and she also recommended the foam roller as someone else suggested. Good think I saw it on here, I had no idea that might help…I’m going to get on mine tonight (not the GF, the roller, she’s out of town)!
You are a lucky man to have a GF/PT. Thanks for the advice.
She also added for my problem that I n"need my ilipsoas released since it acts on the low back. She sent these links:
Iliopsoas release:
http://www.youtube.com/watch?v=_1RARwli_Zs
QL:
http://www.youtube.com/watch?v=2cjfepXJaXk
I am lucky, she is also a top AG Triathlete, what more do I need 
Glad I can share the advice!
Eh, thanks but shit happens and you gotta fight through it or just complain about it for the rest of your life…and who likes people like that? haha.
One thing I would add to my recs from above are ice baths. They are another one of those things you will hate it but love it at the same time.
If you go to youtube and search foam roller or foam roller excerices you will see tons of videos and that thing will become one of your favorite training tools. It not only helps with your hurting body but there are excercises that will help build core stability and strength that are very beneficial in every aspect of tri.
sorry if someone already replied with the same answer… I used to have a lot of problems and stretching the lower back after training and in the morning reallly helps a lot.
Just doing the one where you are with your back on the floor, and head always toughing the floor, and bring your knees to your chest wrap them with your arms and press them even more to your chest works a lot.
Another one is in that same position have your legs do a 90 degree angle on your knees. and then with your hads reach for your feet’s arches, from the inside of the legs (legs open, knees not touching eachother), and then pull your feet against the floor, kinda towards your shoulders… that also works really nice.