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Lower back strain

OleReb29

OleReb29

New Member
I have strained my lower back. More specifically I believe it is the extensor muscle group. I have neglected my deadlifts for the past couple of weeks, and I have not been doing good mornings.
Once the muscles are back to normal, is there any advice on excercises other than the two previously mentioned to help prevent strains?
 
I kept having a similar problem a few months ago, I found it was actually from not stretching my hip flexors enough. They would be so tight they'd be pulling on my spine and cause everything to clench up. I've since looked up a lot of YouTube hip and hamstring stretches and I haven't had the problem since.
 
metoo79 said:
I kept having a similar problem a few months ago, I found it was actually from not stretching my hip flexors enough. They would be so tight they'd be pulling on my spine and cause everything to clench up. I've since looked up a lot of YouTube hip and hamstring stretches and I haven't had the problem since.
Click to expand...
I have definitely been lazy I my stretches, I know I need to after I lift. Thank you for the reply, I will be looking up some of those stretches you speak of.
 
I've been there and I ended up spending about $800 - 1000 in chiropractor visits which really drove the point home for me lol. Also I have found a massage can really help loosen things up, too.
 
I will learn one of these days. I have been through this twice before and I have been hard headed to say the least. I'm thankful it wasn't as bad this time. I love a good deep tissue massage, but I'm so damn ticklish it's hard to relax.
 
Stretching is probably the best advice ever.
I never had issues with my spine (at that time) but whenever I would finish running, my lower back felt so tight, like there was a brick in my back.
I ended up just stretching out my back and hams, and after a few days,the pain went away.

At least 3-4 times a day I would just bend over and touch my toes. After a while I would jump up on a ledge so I could reach past my toes. Flexibility is something I've overlooked too many times.
 
OleReb29 said:
I will learn one of these days. I have been through this twice before and I have been hard headed to say the least. I'm thankful it wasn't as bad this time. I love a good deep tissue massage, but I'm so damn ticklish it's hard to relax.
Click to expand...

Deep tissue and relax!?!?!?! If it doesn't feel like he/she is poking into your soul, them it's not deep tissue.
I've never been able to relax during a deep tissue :confused::confused::eek:
 
Foam roller can help with loosening up the lower back and hips. Try the knobby roller before workout...hurts but you'll feel better at the end.
 
Some good tidbits of advice here. I would honestly say that rather than it being an issue of a weak lower back, which it very well could be, it be an issue of mobility. Many many many people do not stretch enough and/or perform the correct stretches and mobility drills to target all the areas that can cause such issues as you are experiencing



Watch this and do this every day. It will help you out tremendously, I guarantee you.

Hip mobility is huge. You can even get deeper ito the subject by googling Piriformis, spinal erectors, hip flexors (psoas, iliopsoas, iliacus), iliotibial band, adductors. Create some extra stretches for those muscles to help further losen up the area. Muscle is great but if it is a non flexable, knotted, cramped, pulled mess its useless. Keep at this for the next few months along with some deep tissue therapy and youll be a new person.
 
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Are you warming up properly before lifting? I usually take a good 5-10 monutes to sttetch everything out and do atleast 3 ascending warmup sets before you go to your working weight on the first exercise of the muscle group and 1 warmup set on each new exercise.
 
MindlessWork said:
Foam roller can help with loosening up the lower back and hips. Try the knobby roller before workout...hurts but you'll feel better at the end.
Click to expand...
Than
Schredder said:
Some good tidbits of advice here. I would honestly say that rather than it being an issue of a weak lower back, which it very well could be, it be an issue of mobility. Many many many people do not stretch enough and/or perform the correct stretches and mobility drills to target all the areas that can cause such issues as you are experiencing



Watch this and do this every day. It will help you out tremendously, I guarantee you.

Hip mobility is huge. You can even get deeper ito the subject by googling Piriformis, spinal erectors, hip flexors (psoas, iliopsoas, iliacus), iliotibial band, adductors. Create some extra stretches for those muscles to help further losen up the area. Muscle is great but if it is a non flexable, knotted, cramped, pulled mess its useless. Keep at this for the next few months along with some deep tissue therapy and youll be a new person.
Click to expand...

Awesome video... I will be starting this routine tonight.
 
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