Anyone ever experienced stiff back muscles?

Discussion in 'Fitness & Nutrition' started by Mitchj, Feb 11, 2010.

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  1. Mitchj

    Mitchj OT Supporter

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    Ive been out of the gym for 2 weeks because my back has been extremely stiff, particularly the lower back region

    i went to 2 doctors about it, and they both said its not spinal damage but just really tight muscle tissue, and both prescribed anti inflamitories and said it would go away within 5 days... well. Its been 2 weeks and it hasnt.

    I dont really recall doing anything too it. My back doesn't 'hurt' per se, it just feels very tight and i can feel it constantly.

    Any bro remedies for shit like this?
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    stretch your hip flexors like crazy
     
  3. Mitchj

    Mitchj OT Supporter

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    link me bro :o
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    both of these
    [y]QxiIEWpnvDA[/y]

    [y]lDbawv3cYJw[/y]
     
  5. Mitchj

    Mitchj OT Supporter

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    awesome, i rarely ever stretch my lower back, so i probably had this coming :o

    would you stop lifting weights until it feels less 'stiff'?
     
  6. Spur

    Spur Boomer

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    I have this problem every couple years. Stretching helps, but it only does so much. What works for me is a good professional massage. Something to grind out all those knots.
     
  7. Mitchj

    Mitchj OT Supporter

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    does it feel stiff over your whole back?

    mine is mostly middle to lower, but im getting pains inbetween my shoulder blades too

    i assume its all connected. None of it actually hurts much to touch.
     
  8. pollux

    pollux OT Supporter

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    i have this problem too. it goes anywhere from low back to upper back. i'm attempting these remedies so far: professional massage, foam rolling, taking baths

    they help a bit
     
  9. Mitchj

    Mitchj OT Supporter

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    how long has it bothered you for?
     
  10. Daria

    Daria New Member

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    Good stretches/movements to do for lower back stretching:

    1. Stand with your hips facing the forward and don't move them. Swing your torso from side to side, concentrate on not moving your hips.

    2. Sit cross-legged on the floor. Put your hands on the floor and push your hands as far away from you as possible while keeping your butt on the floor.

    3. Sit cross-legged and place your left hand on the floor behind your back where the tail bone is, fingers pointing outward. Twist your torso to the left as much as possible. Repeat the same movement with your right hand on the other side. Keep your torso as upright as possible. If you want, switch legs in your cross-legged position and repeat both sides.

    4. Sitting on the ground, put both legs straight out in front of you, together. Slide your hands down your legs as far as they will go. When you can't go any farther, start bending at the elbows, bringing your torso as close to your thighs as possible.

    5. Sit with one leg crossed under you and the other leg straight out in front, slightly angled outward. Slide both hands as far as you can along the leg in front. Once you've reached your farthest point, start bending at the elbows and lowering your torso down to the thigh of the leg that is straight out. Repeat with other side.

    6. Google cat/cow yoga pose.

    7. Sometimes if my lower back is REALLY tense, then I can feel it in this stretch:
    Sit cross legged with one hand on the floor at one side. Reach the free hand up over your head, leaning to the side with the hand on the floor. Repeat with other hand. If you want, switch legs in your cross-legged position and repeat both sides.
     
  11. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    those are pimp
    they helped me with my soars muscle when it was all fuuuuuuuuuuuuuuuuu
     
  12. Hogzilla

    Hogzilla New Member

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    Find a massage therapist that specializes in soft tissue manipulation or sports massage. Don't just go to a spa or membership massage place, those folks just do cookie cutter relaxation/deep tissue but they don't really know what/why they're doing what they are.
     
  13. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    have any links for these?
     
  14. lil*o*g

    lil*o*g If it wasn't for repost, I'd miss out. And, most t

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    Massages, hot tub, and I sleep with a towel rolled up under my neck and/or back.
     
  15. Fachh

    Fachh New Member

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    foam roll
     
  16. RollinDollos

    RollinDollos Guest

    Look up defrancos tennis ball periformis stretch on youtube.
     
  17. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Hip flexor stretches, ham stretchs, walking on incline. Happens to me all the time.
     
  18. GuiltySparc

    GuiltySparc OT Supporter

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    going to try those stretches this morning. I jacked up my lower back fucking around with all this snow we got in the mid-Atlantic. :hs:
     
  19. Request.

    Request. OT Supporter

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    Come see me.
     
  20. <Mark>

    <Mark> A flute without holes, is not a flute. A donut wit

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    Don't neglect the hamstrings. If my lower back starts to get tight I'll usually stretch the hams and it helps quite a bit.
     
  21. Daria

    Daria New Member

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    #2: (second picture) The first picture is a bit of a lower back stretch, but is more intense for the hips
    [​IMG]

    #3
    [​IMG]

    #4: Pike
    [​IMG]

    #5: Seated Pike with one leg pass

    [​IMG]

    Another good stretch I forgot in my previous post:
    [​IMG]

    Cat/Cow:
    [​IMG]

    [​IMG]

    #7
    [​IMG]
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    these aren't even good for your back
     
  23. Daria

    Daria New Member

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    how so?

    I do these every time I have lower back tension and they relieve alot of pain.
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    (McGill, Ultimate Back Fitness and Performance, p9)

    Stretching of the low back is perceived by many to "feel good," yet very few with bad backs actually qualify to train with this approach. Flexion and rotational stretching overloads the annulus fibers often exacerbating the spinal tissues which can occur unbeknownst to the individual. Yet they continue the practice reporting that it "feels good." They are perceiving stretch, probably via the muscle based stretch receptors, which provides the illusion of something helpful. Generally they are ensuring that they remain chronic and will not make advances until stretching is stopped!
     
  25. kopetzki

    kopetzki Banned

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    i always get excited when i see an exclamation mark in an academic publication for some reason.
     
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