Printable View
I've been having some really bad lower back pain for the passed two and a half weeks or so. When I first get to the gym and stretch out, I'm usually feeling ok. However, after the first hour or so, my back starts to get tight and it stays that way for the remainder of the night. I just switched jobs, so I don't have health insurance just yet and don't feel like spending a ton on the chiropractor. Any tips or recommendations to help get this shit taken care of?
https://www.youtube.com/watch?v=kqnua4rHVVA
Cat pose and Cow pose.
Just warm it up and do it slow and steady between rounds. Trust me, I had serious lower back problems. I'm not the biggest yoga fan but my buddy is a yoga instructor and he recommended this. Let me know how it works for you.
Keep using the roller, keep up with the granbys. Tons of hamstring stretches. Time to start yoga ;) I can give you a few options of locations. Also I have a chiro for you when your insurance kicks in.
thanks, coach. honestly, i'm usually ok during jiu jitsu and even combat conditioning. sadly, i think it's muay thai that's messing up my back :(Quote:
Originally Posted by Chris Herzog
Do you do a lot of running? In circles?
When I was in thailand I fucked my hip flexors from these 20-30min warmups just running in a tight circle - barefoot on concrete.
Getting a lacrosse ball and using it to smash out any sticky tissues in my joint really helps.
YouTube search 'Kelly Starrett --insert problem--" and he'll have something to say on pretty much everything. Guy is a wizard.
(Please don't actually search for 'insert problem' haha :D)
Water. Water..Water...
My lower back had me out of the game for a couple of weeks recently myself. Within a couple of days of doing this one thing, my back started feeling way better.
1) Lower back pain (if we are talking muscular) usually is a symptom of other things. I would stretch my lower back like a madman and it still killed me.
2) Then I bought a Lacrosse ball and did this http://youtu.be/BYAzbdAErU4 and this http://youtu.be/uZ5g0RFv514
HOMIE, I feel a ton better. Give it a whirl. Hope it helps.
Everyone who shared on this thread has a giant heart. Damn what an exceptional tribe. Proud to be 10P4L.
Be careful how you sleep. I found out my very healthy back was hurting from the terrible position I prefered to sleep in. Be sure you have a fairly hard bed... these super soft beds are comfortable at first, but never good in the long run for your spine.
massage my friend :) 30 mins is enough.
if your quads, hams or calfs are tight, stretch them properly. If you have a hyperlordosis than u should do exercises to correct it such as ab crunchs and hip (glute) extensions. take care of your back man, u dont want to go through the shit i had to go through.
Quote:
Originally Posted by Daniel D.
stretching your low back as a mad man is probably not a good idea, to much flexion exercises can help onset a herniated disc.
Quote:
Originally Posted by Jason Bruton
I agree 100%Quote:
Originally Posted by Scott Ray
Quote:
Originally Posted by Andrew Sarasin
i going to give this a try. i went to the chiropractor several times this week and went to the gym last night for the first time this week. i woke up this morning with my back killing me. i think i sadly have to face reality and sit out for a week or two :( i seriously hate missing out on the gym. i go stir crazy at home and feel like i'm missing out on learning. thanks, dude.
I've been going through a similar situation...
My lower back just kills while trying to go to sleep, and more so when I try to get out of bed.
I sleep on a cal king pillow top mattress. I believe this is the guilty culprit.
I've gone back to swimming laps, butterfly kick and freestyle. This target my lower abs, glutes, and core.
I also include several sets of rolling my thighs, lower and upper back with a RUMBLE ROLLER. It has little "fingers", knobs that dig deep and reach knots you wouldn't be able to reach otherwise. It will reach "under" the shoulder blades, scapulas. That's some painful relief. haha
I am feeling considerably better... enough so, that I'm going back to training tomorrow. Woohoo
Two guys I train with have had some back problems. One of them found hamstring-stretches to be really helpful, while the other have gotten rid of most of the problems doing really technical posterior chain strength exercises.
I'm telling you, drinking lots of water is the ticket. Before, during, and after your rolls. All day, everyday. Make it your best friend.
You need to flush the lactic acid out that resides in your lower back during and after rolls. While I haven't rolled in a long minute, I hit the skatepark for about 2-5 hours on the regular, and if I don't properly hydrate, my lower back (and joints) get jacked. Especially if I drink beer later, the nemesis of hydration.
Water promotes muscle elasticity, too. If I drink enough water, I can positively feel it in my joints, which subsequently creates more cushion for the pushin'. This allows me to skate faster, and easier. It's a trip and feels great.
Stretching and working the affected areas is obviously key too, just don't overlook the basics of all basics.
Peace and good luck.
Interesting, JHouse. Will look into that!
Yeah man, worth trying.
I just put h20 to the test. Skated at the local skatepark for about 3 hours, and played a great game of SKATE. Midway through my back started to really stiffen up and hurt, and my performance went downhill. Started getting all pussified too, but I drank a grip of water and it made all the difference. Consumed a bunch of water before and after as well, to flush out the lactic acid.
Peace.
i know its hard but it doesn`t mean u should do no exercise, start slowly, low impact activities, eventually strengthen your gluts since most people have weak gluts, stregthening your gluts helps protect your back, stretch your thighs (quads and hams) pain free, calfs and gluteus medius, a lot of times the problem is not only the back but somewhere else.
my hand has been messed up for at least 2 months now, so don`t be a fool, take your time to come back, it doesn`t mean you have to grapple when you come back. I`m the one at tristar quebec that keeps getting injured more than anyone else so i know how u feel, im still grappling with an mma glove because of my hand lol.
Quote:
Originally Posted by Daniel D.
the hamstring stretches were probably a good thing because his hamstrings were tight (less than 80 or 90 degrees from lying down (depending on the source)).
Everyone is different so just stretching hamstrings might not help, it may even make it worse in some cases.
Quote:
Originally Posted by JorgenBore
be carefull with drinking too much water though, usually if your piss is clear you drank enough water, some people may disagree but hey whatever, u can`t just go from drinking 2 cups of water a day to 4 liters lol. It depends on your physical activity, and of course its not useful to have to piss in the middle of your JJ class and or gym training. Stay hydrated, drink when your thirsty ( unless if your an elderly person you should probably drink more since your brain is a bit slow to tell you things like that). Being dehydrated can also increase injury. I shouldn`t be saying dehydrated apparently but rather not being hydrated but you know what I mean, I wont go into details why.
Quote:
Originally Posted by JHouse
by the way my back was really shitty when i was in school, but since I sit down a lot less, especially on shitty chairs, my back is much better. That and doing strength training and stretches after. But when I push myself hard to gain muscle mass my back gets a bit shitty, you just have to weigh the pros and cons.
Who saw the Louie episode where he herniated a lower disc? Hilarious.
"Dr. Bigelow: What can I do for you?
Louie: Uh, well, I hurt my back today really bad. Uh. Can you help me with my back? I mean...
Dr. Bigelow: What's wrong with your back?
Louie: It hurts.
Dr. Bigelow: My professional diagnosis is your back hurts.
Louie: Well, what can I do about it?
Dr. Bigelow: Nothing.
Louie: Nothing?
Dr. Bigelow: The problem is you're using it wrong. The back isn't done evolving yet. You see, the spine is a row of vertebrae. It was designed to be horizontal. Then people came along and used it vertical. Wasn't meant for that. So the disks get all floppy, swollen. Pop out left, pop out right. It'll take another. I'd say 20,000 years to get straightened out. Till then, it's going to keep hurting.
Louie: So that's it?
Dr. Bigelow: It's an engineering design problem. It's a misallocation. We were given a clothesline and we're using it as a flagpole.
Louie: So what should I do?
Dr. Bigelow: Use your back as it was intended. Walk around on your hands and feet. Or accept the fact that your back is going to hurt sometimes. Be very grateful for the moments that it doesn't. Every second spent without back pain is a lucky second. String enough of those lucky seconds together, you have a lucky minute.
Louie: Okay.
Dr. Bigelow: Come see me when you have something fun like a blood disease. That's what I went to school for.
http://youtu.be/bRPA_O_fvXY