Lower Back Pain

Discussion in 'Fitness & Nutrition' started by RalphL, Apr 27, 2008.

Thread Status:
Not open for further replies.
  1. RalphL

    RalphL Active Member

    Joined:
    Nov 13, 2004
    Messages:
    14,951
    Likes Received:
    1
    Location:
    CT/Philly
    I used to have lower back pain usually after leg day and i figured out it was probably from inflexible hamstrings and bending my back forward when i squatted. i started stretching my legs and moved on to a new routine and it went away. now, i changed routines and a couple weeks later i have lower back pain again. im starting to think i have a weak lower back. i have good squat form. one difference in my new routine (purs) and my old one (ws4sb) is that im not doing any direct posterior chain work and im doing higher rep squats. what are some good exercises to strengthen my lower back/pc and how can i incorporate them into my routine. i had to skip my back work out this week because of the pain and have been taking 800mg of ibuprofen and it still bothers me.
     
  2. Layne Staley

    Layne Staley New Member

    Joined:
    Aug 29, 2003
    Messages:
    13,989
    Likes Received:
    0
    Location:
    Raleigh, NC
    Is your lower back pain muscular (to each side of your spine), or skeletal? (center of your back/spine)
     
  3. darealfukindeal

    darealfukindeal OT Supporter

    Joined:
    Oct 14, 2007
    Messages:
    4,583
    Likes Received:
    1
    Location:
    CA
    see a chiro
     
  4. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

    Joined:
    Feb 13, 2001
    Messages:
    25,275
    Likes Received:
    0
    Location:
    La Crescenta, CA
    do you do the magnificent mobility exercises geared towards the hips and back?
     
  5. no come down

    no come down ..... and in this place you'll see me OT Supporter

    Joined:
    Dec 29, 2004
    Messages:
    852
    Likes Received:
    0
    Location:
    Northern suburbs, WA
    chiro + fitball situps
     
  6. RalphL

    RalphL Active Member

    Joined:
    Nov 13, 2004
    Messages:
    14,951
    Likes Received:
    1
    Location:
    CT/Philly
    muscular. the pain goes into my the top of my glute.
     
  7. TZ

    TZ Banned

    Joined:
    Sep 27, 2006
    Messages:
    39,483
    Likes Received:
    1
    deadlifts
    romanian deadlifts
    45 degree back raises
    good mornings
    squats below parallel

    also dynamic warmups may be able to help you a bit

    birddogs
    cat/camel
    reverse warrior lunge

    there are a bunch of others that may aid you. have magnificent mobility? if not, get it or try searching youtube for "dynamic warmups"

    also try stretching your hip flexors. if your hip flexors are too inflexible , im pretty sure it can cause back pain as well as put you in a bad position for several lifts.
     
  8. JeffMerr

    JeffMerr Guest

    Foam roll. Focus on the Piriformis in your upper glute area.
     
    Last edited by a moderator: Apr 27, 2008
  9. RalphL

    RalphL Active Member

    Joined:
    Nov 13, 2004
    Messages:
    14,951
    Likes Received:
    1
    Location:
    CT/Philly
    Should I do dynamic warm ups then stretching PWO? how do i use a foam roller?
     
  10. Mr. Badass

    Mr. Badass New Member

    Joined:
    Sep 18, 2007
    Messages:
    4,359
    Likes Received:
    0
    Location:
    NY, NY
    massage, heat, high-rep low-weight back extensions for many sets across, anything that gets blood flowing into the area.

    massage (use your fingers and really press deep into painful areas) is probably the most important though and accelerates healing the most.
     
  11. JeffMerr

    JeffMerr Guest

    Purchase the black roll, and check T-nation I believe they have an article with some instructions, it's pretty simple.

    Here's an example of hitting your Piriformis

    [​IMG]
     
Thread Status:
Not open for further replies.

Share This Page