Lower back issues

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    Jan 28, 2013 12:21 AM GMT
    I recently got back from a trip where I was in an airplane for 6 hours and then drove home for 3 hours. My lower back hurt like hell after about 3 hours and was almost intolerable the last hour. I don't think it is anything structurally with my spine, probably just soft tissue. Does anyone else have issues like this? If you work an office job or drive professionally, how do you get around it? I don't really want to take any pills if I don't need to, so can anyone recommend something that might help me (specific stretches, heating pads, cushions, etc). Thanks!
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    Jan 28, 2013 2:00 AM GMT
    Lower back stiffness from travel is very common and often is relieved by stretching. But if you're saying that your pain became intolerable, there may be a clinical problem and you may need to see your doctor about it.

    With that said, try lying on your back and pulling your knees to your chest for a good stretch. Afterwards, use a heating pad to help relax your back muscles. If you find that your pain is still intolerable (after a period of time only you can determine), definitely see your doctor to rule out any injuries.
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    Jan 28, 2013 2:22 AM GMT
    Once injuries are ruled out, I can't believe how strengthening my eliminated all my back problems. Apparently, they were muscular atrophy - the most common reason for back issue in the US. If it feels tight now, DEADLIFTS help. Imagine. But, talk to a doc, first.
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    Jan 28, 2013 3:33 AM GMT
    I had this same issue and a friend recommended buying a foam roller. When I went on-line they ranged anywhere from 10-50.00. Because I wasn't sure if this would even do anything for my back I bought a $15.00 one from Walmart. It is by far the best $15.00 I've ever spent! There are a couple of back stretches you can do with it that make the pain go away. Even I was amazed. Just google foam roller or go to Walmarts website. Hope this helps!
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    Jan 28, 2013 3:51 AM GMT
    Sitting for extended periods is the worst. Since you'll likely be traveling again long before you sufficiently build up your core here are solutions to help you now.

    If you have time in the airport terminal, stretch. In fact, since you have to also travel to the airport try to get there early to do so, and to avoid the last thing you should be doing, running down a terminal with carry-on luggage to catch a flight - that'll knock your back out of alignment if it's inclined to do so. If you're stuck for hours in a terminal find floor space, put your luggage next to you and do some typical gym stretches for both lower and upper body. Don't care if people look at you, it's not as if you'd be the most entertaining sight at the airport.

    On the flight, get up and walk around a few times. In a not-so conspicuous place like the rear galley do some toe touches and knee bends. If you're driving for extended periods and absolutely can't pull over for a few minutes and walk and do the same stretches, just try some low back exercises while you're driving, like what I'll call a seated bridge (shoulders back, low back tucked IN concave, chest out) or cat stretch (same thing but alternating between that and low back rounded out convex with chest in and shoulders out).
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    Jan 28, 2013 4:02 AM GMT
    only 25 and ready for pain killers icon_lol.gif, just one word to watch "sciatica", your too young for this but, disk degeneration can happen to guys your age too, travel these days can be stressful, unfortunately


    there are two exercises i learned in physical therapy for sciatica, try both, cant tell you how many times i got myself "unstuck" icon_razz.gif

    back extensions, start like this
    ab-exercises-26.jpg

    end stretched like this in #3b, exercise #4 is another back flex while standing
    Slide062.JPG
    heller01_1_5264.gif
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    Jan 28, 2013 4:10 AM GMT
    these work good to with or without the ball, i love my body ball !!

    exercise_rx_back_2.jpg
    exercise_ball_workouts_back_stretch3.jpg
    0.jpg


    i only do sit ups on my ball, actually, you dont have to extend that far to get results

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    Jan 28, 2013 4:24 AM GMT
    position and hold

    press_up_back_extensions_image_title_qtn
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    Jan 28, 2013 4:50 AM GMT
    I have two degenerated discs on my lower back. These exercises have done wonders for my back issues. It's made it stronger, better posture, and has changed the way I move. Good stuff.

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    Jan 28, 2013 4:57 AM GMT
    Work your core more.
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    Jan 28, 2013 8:22 PM GMT
    I want to thank everyone for your responses, they are very much appreciated.

    Perhaps "intolerable" was a little extreme, a better description is probably incredibly uncomfortable.

    After a night of rest my back was back to normal (no pain). Although next time I need to sit for an extended period of time I'm going to try those stretches and working the area more in my strength routine.

    Thanks again!
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    Jan 28, 2013 10:10 PM GMT
    Get one of these, they really help.


    http://www.teeter-inversion.com/
  • nomadfornow

    Posts: 1069

    Jan 28, 2013 10:17 PM GMT
    Been having a lot of low back issues myself lately. Thanks for the info... good thread!
  • crisisgray

    Posts: 85

    Jan 29, 2013 3:02 AM GMT
    I have this injury when I was younger I was playfully lifting my cousin up the air and suddenly felt this sharp pain in my lower back. I feel like it never disappeared entirely.
    I think I may just need strengthening and some muscles on there or a professional consult. icon_confused.gif
  • HottJoe

    Posts: 21366

    Jan 30, 2013 6:06 PM GMT
    Try putting a pillow behind your lower back when you're sitting.