Lower Back Problem

[Angel]

I've been exercising for a little over a month and my lower back is tight and strained. What can I do to help this?

Thanks.

 

[Eugene]

I've been exercising for a little over a month and my lower back is tight and strained. What can I do to help this?

Thanks.

Back off the amount of exercise you're doing, and do more stretching warm-up's prior to attempting anything strenuous. A common problem with most programs we enter to get back in shape takes far longer than we're allowing, and we strain everything. I've always had the problem of trying to keep up with others that have been doing a certain routine for a long time. The result? My dear wife asks why I'm doing that as she rubs my aching muscles.

 

[Willie T]

This is fantastic......
There is a product you sit on, called a "Wobble Seat", made by Petibon... $150... and also a cheaper version (does the same thing) called a "Vestibular Balance Disc" by: Cando. (It's an inflatable rubber cushion) Less than $20.

You sit on either, and just move (wobble) around, flexing your hips and lower back. This has done WONDERS for my lower back pain!

My Chiropractor has six Wobble Seats in the exercise room of his office, and every patient is required to use them at every visit. I have the cushion at home, and use it every day.... sometimes two or three times a day. I'm sitting on it right now, as I type.

 

[Eugene]

Dear Sister Angel, I think I was listening to John Stossel on Fox News, but the gist of it was a report on back pain being psychological in most cases; in other words it’s all in your head possibly caused by stress. In this case you probably didn’t really like exercising; I’m kidding, and this is geared more to chronic back pain.

WikipediA – Tension myositis syndrome (TMS), also known as tension myoneural syndrome by John E. Sarno.
http://en.wikipedia.org/wiki/Tension_myositis_syndrome

 

[Edward]

Soaking in a hot bath helps. So does stretching the lower back muscles.

 

[Kathi]

Back off the amount of exercise you're doing, and do more stretching warm-up's prior to attempting anything strenuous. A common problem with most programs we enter to get back in shape takes far longer than we're allowing, and we strain everything. I've always had the problem of trying to keep up with others that have been doing a certain routine for a long time. The result? My dear wife asks why I'm doing that as she rubs my aching muscles.

Good advise.Stretching is very important.

 

[Angel]

Thanks for your thoughts.

 

[Angel]

What are some good backstretches?

 

[Eugene]

Never anything severe, but very light stretches and holding for a few seconds. If there's nothing more than strains, or overworked muscles, putting the slightest stress upon tight muscles by the lightest amount of lifting a straight leg while laying on your back; I'm talking of one inch or less, but not if it hurts. Another is curling your knees toward your chest and holding for a moment. Another is laying on you stomach and just lifting your head, and with progress lifting your chest slightly.

I'm working at relieving pain in a wrist I broke in nine places, and they've given me exercises to slightly stretch unused muscles in an attempt to gain full function of it again. When we feel soreness in any muscle a heating pad is good, and the stretches are made more comfortable. Experiment slowly to discover the movements that give relief, and above all do nothing that hurts. I've known a physically fit man that was just lifting a thirty-five pound dumbbell and severely tore a muscle. Another weightlifter was just warming up on bench presses with something slightly over a hundred pounds and tore one of his pectoral muscles. Never take anything for granted. More than likely your back will feel better in a short time with rest, but if there is pain walking of doing normal chores, see a doctor. These things work for me, but everyone is different.

I thought I would just Google it and this was pretty much what I was saying. http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief

 

[Mike S]

What are some good backstretches?

http://www.pinterest.com/steppainrelief/lower-back-exercises/

 

[Angel]

Thank you Eugene!

I think I know why my back is the way it is:

I like to sit on the floor. I admit to being online for hours at nighttime- mostly because I'm playing WOW with friends. So, I'm leaning over a lot. When I get up to walk to get a water or something it's like.........ugh
But I started sitting on the couch and its better. I'm also taking today off of exercising.

I'm really enjoying working out, and if it was really hurt I wouldn't push myself.

I'll start doing those stretches.

 

[Angel]

http://www.pinterest.com/steppainrelief/lower-back-exercises/

Thank you so much!

 

[Lewis]

I have severe lower back pain' I hurt it on the job and for over a month I could not sleep at night. The pain medication didn't and does not work. including the weak form of Oxycontin. I hurt my back 2 months ago, and I think my job thinks that they are going to get away with it. They have not even mentioned Workman's Comp.

 

[Eugene]

I have severe lower back pain' I hurt it on the job and for over a month I could not sleep at night. The pain medication did and does not work. including the weak for of Oxycontin. I hurt my back 2 months ago, and I think my job thinks that they are going to get away with it. They have not even mentioned Workman's Comp.

I have prayed for you brother. According to my past experience nothing less than rest helped, and that includes pain medicine. I think I've taken just about every pill they make for that type of pain, and only heating pads seemed to help me the most.

 

[tim-from-pa]

When I hear muscle aches and pains, the first thing I think of is electrolytes and also the mineral magnesium, and certain vitamins would not hurt, either. And this is especially true if you hit the bottle more than you care to admit. If a person takes in excessive alcohol, or is an alcoholic, they should simply stop cold, and drink only in moderation. This is a B vitamin and magnesium robber and results in muscle and back pain (usually blamed on dehydration).

 

[Angel]

Electrolytes are in Gatorade right? I don't really have the money to buy a bunch of minerals...

 

[Eugene]

Electrolytes are in Gatorade right? I don't really have the money to buy a bunch of minerals...

There are many such articles on Google concerning magnesium. “Tap water can be a significant source of both magnesium and calcium. One recent study found that 2 liters of some municipal tap waters could provide up to 30% of the magnesium DRI (Daily Recommended Intake) for adults. But many tap waters are quite low in magnesium, providing no significant magnesium source. How can you tell?” And they provide a chart in the blog.

http://www.magnesiumeducation.com/magnesium-in-drinking-water

 

[jasonc]

ok, are you working the core muscles, and the spinus erectors?
if you can afford one get a inversion table.

 

[Angel]

ok, are you working the core muscles, and the spinus erectors?
if you can afford one get a inversion table.

Yeah I am working the spinus erector. That's your low back and bum right?

 

[jasonc]

Yeah I am working the spinus erector. That's your low back and bum right?

lowerback that is contra to the abdomen. the upper back that is ignored is the lats. build the pecs the lats must also be worked.