Lower Back Pain

[Genius]

I've been lifting for over 9 years now, but did not start doing hard leg workouts until around 2 years ago (Not smart, I know). My lower back is causing me some discomfort. Recently, after sitting down in a chair for around 2 hours, I went to get up and my back locked up. After sitting, and then standing up my back hurt pretty badly. The pain is coming from the right-lower side of my back, right above the right buttock.

My question: Are there any exersizes that I can perform that will eliminate some of the tightness? I am positive that some of it has resulted from bad form, and the use of my lower back on the end of heavy squats resulting from weaker quad muscles. I've started decreasing the weight and concentrating on form during the lowerbody exersizes. I want some rehad exersizes for this, if possible. PLEASE help.

Thanks a lot,

Scott d

[Sparkly*Serenity]

Piriformis m. stretches perhaps? The sciatic nerve *easily* gets peeved off in the area that you describe. On back, cross bent right leg over straightened left leg leg and gently use left hand to bring it over. Can also cross right leg over bent left leg and then let both knees stretch over to the right in a twist ("crocodile stretch"). You can also do a search for these b/c they're pretty common.
I would also check on your level of hamstring tightness and crank up the strengthening efforts on ab and glute-predominant ex's. Squats are awesome so I'm glad you just went down a notch vs. quitting untl you felt better. And sitting too long in one position seems to fire up low back issues in folks that have previously had...issues in this area.

[Phaedrus49er]

I'd suggest getting a good foam roller and start using that (I linked a "why" and "how" article; grab the actual roller from PerformBetter.com or any other site advertised on this forum). You also mention that you've knowingly used poor form. Stop it *slap* Good call on lightening the loads. Swallow your pride for a bit while you get the mechanics in shape (I know I've had to do that myself).

As for the localized pain, it could be a number of things, but I'm willing to bet it's a combination of weak glutes and tight hamstrings (I used to get similar pains). I'm sure others will chime in on exercises, but lunges and split squats should be a good start once you address the pain issues. Go easy at first in case there is an inherent weakness in the glutes--you don't want to get hurt even worse. (All this assumes it's strictly muscular pain as opposed to spinal of any sort. Also, I bear no responsibility for the advice given above )

[Genius]

Thanks for the reply.

The gym I workout at has a few foam rollers I could hop on. I was reading about single-leg movements for better quad isolation a while back. I've started to doing some bulgarian splits and single leg squats. The only wierd thing I don't understand is that after sitting upright for extended periods of time, and then standing up, the pain is much worse than after a hard lowerbody workout. Anyone have an idea of why this is? Also, would stiff-legged deadlifts be of any help with this problem? I was thinking that they could be beneficial in that they strengthen the hamstrings while providing a good stretch for the lowerback.

Thanks again,

Scott

[UConnJulie]

Do a search for McKenzie press up protocol ... I think I've posted pictures here before, but if not then a google search will turn them up.

My opinion? Early disk injury/disease.
My advice?
1. Avoid flexion exercises for now (any kind of deadlifts, and I'd probably avoid squats too based upon the spinal loading that occurs)
2. Work on lumbar extension (via McKenzie's exercises)
3. Get the glutes working properly
4. Stretch the tight muscles ... most likely hamstrings

FWIW, I would NOT roll the lower back. The mid- and upper back, yes, but not the lower. The glutes, hams, and quads, yes.

When you start back, form is number one. Who cares what your max is if you are injuring yourself!!! Start back with corrective exercise and perfecting form. And progress from there.

[Phaedrus49er]

Originally Posted by UConnJulie

FWIW, I would NOT roll the lower back.

Thanks for catching that

[coreconcepts]

This forum is FANTASTIC!

I have to say it has been great so far to absorb some opinions from some great minds.

Regarding your query Genius - I speak from somebody who's been there... particularly if this is a sciatic nerve issue. I agree with all of the aformentioned advice and particularly like UconnJulie's rec's... here's what I've been able to ascertain from having a similar injury + doing some research + the advice of a fantastic physio.

1. I agree with the "leaving the ego at the door" sentiment. This has been a tough but much need lesson for me.
2. Find a good ortho-minded physio and get a Dx
3. Interestingly, my LBP was hypothesized to be caused by tightness higher up in the vertebrae (T + C spine). Having had C-spine surgery, it had caused me to be locked up in the upper vertebrae which caused excessive movement in the lumbar spine. Mike Boyle, Gray Cook and Stu McGill all address this issue in their works if you are looking for some good reading.
4. I agree with UConnJulie about the disc injury possibility (L4-L5). Try bracing your hand against your big toe on your left side and push the toe towards your knee as hard as you can. Repeat on the R side. If the R side feels significantly weaker it is likely an L4/5 issue.
5. Agree with the foam roll although rolling on the piriformis actually aggravated my injury (results do vary of course). Rolling on the T-spine wouldn't hurt.
6. Nerve root flossing - as outlined by Stu McGill is worth a try. Google the term and you may find it. If you can't, send me a PM or email me via my sight and I'll see if I can describe the technique for you.
7. My physio gave me some T-spine adjustments and had me doing unloaded spinal extension work (I second Julie on the keep out of flexion advice). Do a push-up motion while keeping your front hip bones on the ground.
8. Physio also did some IMS treatments - like accupuncture only grounded in scientific neuromusculoskeletal principles. I found this uncomfortable but ultimately helpful.
9. Posterior chain work and hip mobility when you can handle it. Do some glute max/medius work and work on stabilizing the trunk through bracing type exercises.

Hope your rehab goes well!

[Genius]

I just started the mcKenzie exersizes. After a few tests, the pain isn't as severe as some have described having, so that is a relief. There is still some discomfort, however. I firmly believe that the problem has been amplified by weak hamstring and quad muscles.

In the meantime, while I am performing the McKenzie exersizes, what are a few exersizes that I can do that will strengthen my quads and hamstrings while not putting too much pressure on my back? This is pretty bad, because at 24 I didn't expect to be having back problems!

Thanks for the replies, they have been helpful.

[UConnJulie]

Don't be in such a rush ... it's sort of like a papercut across your knuckle. If you keep bending that knuckle, it takes forever to heal, right? But if you were to tape a popscicle stick to it, it would heal within a few days.

Same thing with your back. And your legs aren't going to wither away into stickland in a matter of a few weeks.

Stick to the McKenzie exercises for now. After a few days, add in some static () hamstring stretching (preferably in supine ... try the doorway stretch, it's a good one) and possibly gluteal/piriformis stretching as well.

When your symptoms are GONE, post again and I'll tell you where to go from there. At 24, you want to step back and take care of this NOW.

[jhonedward]

I have same problem and feeling like you. I was searching the health tips for this problem so find a web which is containing full information about this problem and tips for the problem so Visit Low Back Pain: Tips on Pain Relief and Prevention -- familydoctor.org and control your problem.
Like me.

[CharDar]

Stick to the McKenzie exercises for now.

What are those? Can I get a link or something of that nature?

[UConnJulie]

Amazon.com: Treat Your Own Back: Robin A. McKenzie: Books

[Jack P]

Originally Posted by Phaedrus49er

As for the localized pain, it could be a number of things, but I'm willing to bet it's a combination of weak glutes and tight hamstrings (I used to get similar pains). I'm sure others will chime in on exercises, but lunges and split squats should be a good start once you address the pain issues. Go easy at first in case there is an inherent weakness in the glutes--you don't want to get hurt even worse. (All this assumes it's strictly muscular pain as opposed to spinal of any sort. Also, I bear no responsibility for the advice given above )

The weak glutes and tight hamstrings fits me perfectly - I think this is why I'm getting general low back pain when I sit for too long. I'm thinking I first need to workon getting the hamstrings losened up - will the lunges and split squats work for that?

[UConnJulie]

To stretch your hamstrings, you need to do hamstring streching.
There are lots of pictures at exrx.net.