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I've had this issue of my lower back hurting. It's really the deep glute muscle on the right side. Left side hurts sometimes, but the "killer" is on the right. After several massage sessions and chiropractor visits, I was told it's a matter of stretching well and taking it slow. I have a foam roll at home and do practice stretches at night. I took a few months off working out due to upper resp infection (coughing, etc, etc)...and my back felt somewhat better. I'm now going back to MWF workouts and the pain is back.
Part of it is because I really haven't done any workout for weeks...starting back at "square one". Do you have other suggestions that I can do so that my back doesn't hurt as much every time I work out? Usually the evening of any workout day I feel like a rusty old lady getting up from chairs, etc.
Please make any suggestions that you think may help. I personally don't enjoy getting a massage - rather go get my hair or nails done :-). I go because I understand is good to get deep to those muscles. Chiropractor - I hope I don't have to continously pay them "forever". What about Yoga...never done it but you think that might help?
Well, did you also went to see a physician? The lower back pain could have been caused by bulging disc, arthritis, kidney disease, thyroid problems, ankylosing spondylitis, neurological dysfunction, and many other. Only if none is involved you can proceed with stretches, massages and exercises.
Do you sit a lot at your work? A specialty pillow ( coccyx chair cushion) with cutout section that suspends your tailbone (coccyx) reducing pressure on your lower lumbar discs might help.
Yes, I went to my doctor and he ordered X-rays and didn't find anything out of norm. I have had the thyroid checked a few times in the past and it's all OK.
I do work in front of a computer all day, so yes I am sitting most of the time. My chair is good and I try keeping good posture. I will check into that pillow. Thanks.
What exercises do you do when you work out? This information may help people spot something that could be causing a strain, either due to poor form, or because you might not be doing all the exercises needed to keep all the muscles properly in balance.
A couple of really good back exercises are the pelvic tilt and the stretch where you pull your knees up toward your chest. If you do the second one correctly, nice and slowly, you should feel a really good stretch in the glutes. The stretch where you lie on your back, bend your knees and swivel your knees to the side, so that the bent knees rest sideways on the floor to one side while your back remains flat on the floor, is really good for the outer hip area, which sounds as if it may be the area where you're having trouble.
I have ruptured discs in my back and went through a lot of physical therapy. One of the moves they showed me I still do to this day as it bring a lot of relief when my back has overdone it. Lay down on a yoga mat on your back and bring your knees to your chest and hold for up to 2 or 3 minutes. Sometimes as soon as I am on my back, I can hear the cracks--ahh, the relief.
Next step is, keeping your neck, shoulders, and upper back down on the mat, still grabbing your legs, let your knees drop over to your right side and hold for another 2 to 3 minutes. Keep your upper hand on your outer thigh to hold legs down and enjoy. Next, go to the middle position and then move to the left side--still with legs to chest but then letting them drop over to the other side.
What exercises do you do when you work out? This information may help people spot something that could be causing a strain, either due to poor form, or because you might not be doing all the exercises needed to keep all the muscles properly in balance.
A couple of really good back exercises are the pelvic tilt and the stretch where you pull your knees up toward your chest. If you do the second one correctly, nice and slowly, you should feel a really good stretch in the glutes. The stretch where you lie on your back, bend your knees and swivel your knees to the side, so that the bent knees rest sideways on the floor to one side while your back remains flat on the floor, is really good for the outer hip area, which sounds as if it may be the area where you're having trouble.
I mostly do a bootcamp in a nearby park, so no heavy weights. It's usually two 5lbs weights and other exercises using body weight. Push ups, squats, jump rope, running, mountain climbers (I hate these!), lunges. We do take 4-5 minutes to get warmed up and a few to stretch at the end. We do the "perfect I", cobra stretch, leg stretches and back. For back we do the one where you lay down and bring your knees to chest and move side to side. Also the one where you sit on the mat and cross one leg over the other and move your torso in the opposite direction. Hopefully I'm explaining myself correctly so you know.
After a long day working on this chair and running around a 3 year old, I usually feel the pain when I go to bed and lay on that side. I almost wish someone can pull my leg to help the back crack and release that tension. I do have that foam roll and a heating pad that I put on most nights.
Thinking of all this...one of the goals I would like to do this year is get back into running. I would like to run a 10K coming up in the spring. I don't run too fast (it's almost like a fast walk, heehe). But not sure if trying to train would make things worse or perhaps help me lose a few pounds to possibly help with the problem.
Check your mattress and the chairs you are sitting on Try switching them and see if the pain improves. As you get older your body demands better support
Lower back pain doesn't go away overnight. Give it 3-5 days. A Hard wood chair is better than an uncomfortable chair.
Get rid of the Chiro. They are worthless. You need to find a Physical Therapist thats trained on pressure points. A hands on person with upper body strength. I went through the ones who require visits 2-3 times a week and all these stretching printouts. I found this one PT (after going through nearly a dozen) that stuck his elbows into my back - pure pain for about 20 minutes. But 40 minutes later after a few stretches and a heating pad, I was touching my toes. I go to him now once a month.
You're getting alot of bod suggestions here. So listen up: you said your pain was "deep glute" area which makes me think it might be your glutimus medius or gluteus minimus. Go online and Google Image both those muscles and see if that's where your pain is. If it indeed is in on of those muscles, use heat therapy combined with stretching and foam roll work.
I had a glute medius pull and it was annoying as hell and took a good month to heal. The foam roll really helped. A good stretching exercise is to lay on your back and cross one leg over the other as far as you can and then tough that foot to the ground: like you're gonna start sprinting in that direction while on your side. Then do the other leg. Also: lay on your back and pretend like you're riding a bike, pedaling your legs in the air. Follow up these stretches with heat or heat/ice combo treatment and you'll be fine.
Pain Free by Pete Egoscue. Its a book that details different stretches (or positions really) for what ails ya. Helped me tremendously. My back is easily tweaked and then the ensuing spasms were painful - once I do the stretches in the book the pain subsides and usually is gone within a few days. Hope it helps you.
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My magic remedy
