Hey, Im looking for lower back stretchs. I have a tendency to have lower back spasms when I work out. I dont do this intentionally, but are there any lower back stretches that can be done, to help relax the lower back muscle.

Jim

Hey, Im looking for lower back stretchs. I have a tendency to have lower back spasms when I work out. I dont do this intentionally, but are there any lower back stretches that can be done, to help relax the lower back muscle.

Jim


I would suggest that you start by warming up your back.

Do you do much heavy lifting?
Do you sit in a chair all day at work/school?

If so then you need to work on some back excercise designed to strengthen the lower back.

Also work on your abs (core) a larger gut or weak ab muscles can cause this problem also.

I have a back stretching routine that my wife came up with. The basic idea is to loosen muscle groups from largest to smallest.

1) Egg rolls (sit, knees to chest, grab hands behind knees, roll back to shoulders and back up to feet on the ground)

2) Lay flat, keep shoulders on the mat, bring a bent leg up to 90 degrees and take it across your body (keep BOTH shoulders on the mat). If your right is across your body, look to the right.

3) Piriformis stretch (your choice of method depending on knee discomfort)

4) Hamstring stretch (your choice)

5) Calf stretch (your choice)

Don't push into each too much. These should be done AFTER a workout, not before.

Also, I'll second core strengthening. I'm a HUGE advocate of this after 2 back surgeries.

If the problem is persistent, SEE SOMEONE ABOUT IT.

Actually, if you have the opportunity to see a physical therapist, see one NOW since you are getting spasms on a regular basis.

I wouldn't say its a regular basis, more of a random, once in a blue moon thing. I've seen a few doctors before about it, all they do is give me one of those back gurdle things, which usually doesn't do anything.

I originally started getting them about 6 years ago, I was stocking soda at super markets for Pepsi, and one day I just got it. It was very bad then, I had to hobble to the hospital.

Since than I havent worked for them, and they happen randomly through out the year.

I wouldn't say its a regular basis, more of a random, once in a blue moon thing. I've seen a few doctors before about it, all they do is give me one of those back gurdle things, which usually doesn't do anything.

I originally started getting them about 6 years ago, I was stocking soda at super markets for Pepsi, and one day I just got it. It was very bad then, I had to hobble to the hospital.

Since than I havent worked for them, and they happen randomly through out the year.

What are you doing now for work?

Do you spend a significant portion of time seated?

I'll repost oldman34's questions:


Do you do much heavy lifting?
Do you sit in a chair all day at work/school?

Also, how is your mattress?

Do you wake mid-sleep to shift from back pain?

Is your back stiff in the morning and do you find it hard to bend down to lift the toilet seat or put on underwear/pants? Yes, this is an honest question since these are some of the first things that someone does with their back in the morning (bend down, lift seat). It is a good reference to gauge how well your back does when you sleep.

My father-in-law told me years ago that there are 2 things you should spend the most money on:

- Shoes
- Mattress

Because that is what you spend 2/3 of your life in. I'll add the following if you have a desk job:

- Chair

If you do have a desk job, set a timer to go off every 30-45 minutes and stand/stretch for at least a minute when it sounds. That little stretch will do wonders since sitting places the highest amount of stress on our backs compared to other common positions we go through in a day.

BTW, I am the resident jerk when it comes to helping people deal with back injuries. Anything that might sound 'jerky' is solely intended to help because going through what I've been through isn't fun :-)

If you're not already doing yoga...

At the very least, learn to do good sun salutations. I've had enormous benefit from doing them, I don't do them enough and I have chronic back pain which I am now trying to fix.

It's a bitch.

Ah, I do also share the same interests as your father in law. Actually, I wear nothing but Nike air 360's, and buy new ones a few times a year. I go through about 3-4 pairs of flip flops, replaced every time the tread is beat, like you do on tires, and about 2-3 pairs of New Balance shoes. Im very keen on what I walk, on, I find it does help.

As for my bed, its a very nice and fire mattress. For about 2 years I slept on the floor, and 2 more years I sleep on a couch. Its hardcore, but hey every man becomes a man, from the **** he goes through. Anywho, my mattress now, is the very best, super firm.

As for the mornings, I find no issues with being creaky in the morning, I usally spring out of bed, after my 7-8 hours of sleep, sip my coffee, go over some work than work out. Im pretty routine in my mornings.

For work, I do sit in a chair all day, driving an Ice Cream truck. So its up and down, up and down, I don't get to sit in the seat much.

All my furniture is firm.

I do these yoga poses everyday to loosen up my back(a few others also, but this is a start)

Downward Dog

Cobra

Half Lord of the Fishes (both sides)

google yoga poses to find picture examples.

Ah, I do also share the same interests as your father in law. Actually, I wear nothing but Nike air 360's, and buy new ones a few times a year. I go through about 3-4 pairs of flip flops, replaced every time the tread is beat, like you do on tires, and about 2-3 pairs of New Balance shoes. Im very keen on what I walk, on, I find it does help.

As for my bed, its a very nice and fire mattress. For about 2 years I slept on the floor, and 2 more years I sleep on a couch. Its hardcore, but hey every man becomes a man, from the **** he goes through. Anywho, my mattress now, is the very best, super firm.

As for the mornings, I find no issues with being creaky in the morning, I usally spring out of bed, after my 7-8 hours of sleep, sip my coffee, go over some work than work out. Im pretty routine in my mornings.

For work, I do sit in a chair all day, driving an Ice Cream truck. So its up and down, up and down, I don't get to sit in the seat much.

All my furniture is firm.

With all that in mind, I'd follow up on oldman34's suggestion of core strengthening.

Personally, I do Pilates 3 times per week. I've been doing it for about 10 months now and it has made all the difference in the world for me.

Like most people, I have to have a place to be to follow through with any exercise routine. I could try to start a home routine, but I'd fail miserably just because I'd feel like there is 'something better' I could be doing.

If you have one of those personalities that can work out at home EVERY time you're supposed to, then find a good book on core strengthening that has a recommended routine and follow through. No really... FOLLOW THROUGH. Back pain sucks ass and you can't just ignore it.

Recommended equipment:

- Bosu ball: created by the devil, this simple device will cause you unending pain and anguish (but damn it feels good!). Crunches on it will cause your abs to catch fire after 8-10 reps. "It's Good!"(tm)

- Swiss ball: commonly associated with Yoga, this is a great piece that allows you to perform non-core free-weight or resistance band exercises (bicep curls, tricep extensions, etc...) on it and still have to engage your core.

- A small pillow: back extensions with a pillow under your hips will give you better reach, a deeper stretch, and less pressure on your crotch. Under the small of your back during crunches and related exercises will keep your spine neutral (<- very important).

The suggestion for Yoga is great, but make sure you do some Yoga at a studio somewhere first. Doing something by DVD is OK only if you are hitting each pose CORRECTLY; if you are doing it incorrectly, then there is nobody there to fix it. At a studio, somebody can correct you and talk with you to figure out what feels good and what doesn't.