Lower back discomfort

  • AWashingtonia...

    Posts: 128

    May 11, 2014 1:31 AM GMT
    Sometimes when standing over a basin or stovetop slightly bent or reaching down, I experience a slight discomfort in my lower back- between the upper reaches of my glutes, atop the tailbone just below the small of my back.

    Is there a way to strengthen this area?
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    May 11, 2014 2:54 AM GMT
    ^^^^^ For those of us with a malformed vertebrae (10% of people), basic back exercises, like those done on the floor can strengthen the muscles to compensate for the movement that happens when it's not suppose to. I've had it my entire life and as my uncle (also an orthopedic surgeon) told me, 'It's not worth jumping off the Golden Gate about but it would behoove you to do the exercises to keep it strong'.

    Slight bending is the worse, as in working under the hood of a car, vacuuming, sweeping, ect. Good luck!
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    May 11, 2014 3:02 AM GMT
    eb925guy said^^^^^ For those of us with a malformed vertebrae (10% of people), basic back exercises, like those done on the floor can strengthen the muscles to compensate for the movement that happens when it's not suppose to. I've had it my entire life and as my uncle (also an orthopedic surgeon) told me, 'It's not worth jumping off the Golden Gate about but it would behoove you to do the exercises to keep it strong'.

    Slight bending is the worse, as in working under the hood of a car, vacuuming, sweeping, ect. Good luck!


    Agreed.

    I have dealt with this for about 600 years now - including bulging disks and fused vertebrae - and I can tell You the ONLY thing that makes a true difference is an extremely strong core.

    Also look into a chiropractor - can also make a huge difference.

    On an up-note, you have a life long excuse to never work under the hood of a car, vacuum or sweep.
  • AWashingtonia...

    Posts: 128

    May 11, 2014 1:01 PM GMT
    I thought I just had had perfect posture and could stand upright... icon_eek.gif

    Okay, I actually have downloaded some of those floor exercises.. They just look so silly.

    So, I need a chiropractor and to design all the countertop heights in my homes to be at least 2.5 meters or so.. I LOVE baking and cooking

    Thanks guys

    So deadlifts will not help this at all?
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    May 11, 2014 4:06 PM GMT
    AWashingtonian saidI thought I just had had perfect posture and could stand upright... icon_eek.gif
    Okay, I actually have downloaded some of those floor exercises.. They just look so silly.
    So, I need a chiropractor and to design all the countertop heights in my homes to be at least 2.5 meters or so.. I LOVE baking and cooking
    Thanks guys
    So deadlifts will not help this at all?

    Yes, the exercises do look silly because we think that if it doesn't involve lifting 200 pounds it's useless. This is not true, those exercises are to strengthen back muscles slowly, not for 'back biceps' that protrude out your shirt and make you look hot!

    As for counter tops, no. I cook and bake regularly and never have an issue standing at the counter. At 6', you're shorter than me so you won't be 'slightly bent' over for extensive periods of time and the counter heights are higher than a car engine or height of your sweeper.
  • AWashingtonia...

    Posts: 128

    May 12, 2014 11:44 AM GMT
    The counter top height is more of a personal choice. I still do feel uncomfortable using most standard kitchens while cooking and baking.

    Plus, I'm a tall person. I want a tall person house, darnit!icon_biggrin.gif
  • Destinharbor

    Posts: 4433

    May 12, 2014 6:01 PM GMT
    Yes, core exercises can help. Don't focus on just one that you think will target the spot, like deadlifts, just do a rotation of light core work. I hurt my lower back when I was about 20 shoveling wet lime from under a conveyor belt. Periodically it would flare up and hurt like hell, usually after some small move like picking up a dog toy on the stairs, and require pain killers and muscle relaxants. Since I started working the core as part of my weekly rotation, the flareups stopped. Think of the entire area below pecs to glutes. They all have a hand in supporting the lower back.
  • buddycat

    Posts: 1874

    May 12, 2014 6:21 PM GMT
    My lower back was sore yesterday due to dead lifts. It was sore and just kept doing them. Today is my back day so I think I will skip them today.
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    May 12, 2014 7:02 PM GMT
    It might benefit you to try opening a bottom cabinet when you are at the counter and propping one of your foot on the lift inside the cabinet.

    The bended knee and rest of a foot can help relieve some of the pressure on your low back.

    As someone who has a good deal of damage from a car accident, both along the spine as well as in a good number of the joints on the right side of my body, I can assure you that the floor exercises for your back, as simple as they seem, are excellent for the health of your spine.
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    May 12, 2014 10:44 PM GMT
    Another RJ member pointed me to this lower back recovery routine, it's pretty solid, I've been doing it for a couple of days and I can already feel the difference: https://www.dropbox.com/s/bo74qk83e657v8y/Rehab_lower_back.pdf
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    May 13, 2014 11:59 AM GMT
    AWashingtonian saidSometimes when standing over a basin or stovetop slightly bent or reaching down, I experience a slight discomfort in my lower back- between the upper reaches of my glutes, atop the tailbone just below the small of my back.

    Is there a way to strengthen this area?


    You may want to try stretching your glutes. Also foam rollers can be unbelievably helpful if you do ir right.... A lot of lob back pain comes from not stretching glutes
  • AWashingtonia...

    Posts: 128

    May 13, 2014 1:26 PM GMT
    MK1220 said
    AWashingtonian saidSometimes when standing over a basin or stovetop slightly bent or reaching down, I experience a slight discomfort in my lower back- between the upper reaches of my glutes, atop the tailbone just below the small of my back.

    Is there a way to strengthen this area?


    You may want to try stretching your glutes. Also foam rollers can be unbelievably helpful if you do ir right.... A lot of lob back pain comes from not stretching glutes



    Cool, doc.

    I love it when you tell me what to do...

    I stretch at least every time I work out. I do the martial arts stretch routine, shoulders, waist, the lunge hold stretch. Then I sit and do the butterfly leg stretch-thing followed by the touching my toes with legs extended. I conclude by spreading my legs to about 100 degrees and extending my torso over the left right and center. I can touch my forehead to the ground in the center, then I do splits: right left and center.

    Can you suggest some more positions?

    Also, I realize in high school I was lifting 100kgs with the back extension machine while not training my abs at very much. Since I started stregnthening my abs, I noticed a slight difference. For example, today I did standing crunches with the cable machine, and I felt my muscles around the problem areaa flex and work like I hadn't felt in a while. They felt like the muscles that supported the front compliment to the back pain area.

    Will ab work also help (as Ca$$ mentioned)?
  • AWashingtonia...

    Posts: 128

    May 13, 2014 1:28 PM GMT
    Cash said
    eb925guy said^^^^^ For those of us with a malformed vertebrae (10% of people), basic back exercises, like those done on the floor can strengthen the muscles to compensate for the movement that happens when it's not suppose to. I've had it my entire life and as my uncle (also an orthopedic surgeon) told me, 'It's not worth jumping off the Golden Gate about but it would behoove you to do the exercises to keep it strong'.

    Slight bending is the worse, as in working under the hood of a car, vacuuming, sweeping, ect. Good luck!


    Agreed.

    I have dealt with this for about 600 years now - including bulging disks and fused vertebrae - and I can tell You the ONLY thing that makes a true difference is an extremely strong core.

    Also look into a chiropractor - can also make a huge difference.

    On an up-note, you have a life long excuse to never work under the hood of a car, vacuum or sweep.


    You must tell me about the previous 599 years of sculpting your physique, my friend.
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    May 13, 2014 8:47 PM GMT
    AWashingtonian said
    MK1220 said
    AWashingtonian saidSometimes when standing over a basin or stovetop slightly bent or reaching down, I experience a slight discomfort in my lower back- between the upper reaches of my glutes, atop the tailbone just below the small of my back.

    Is there a way to strengthen this area?


    You may want to try stretching your glutes. Also foam rollers can be unbelievably helpful if you do ir right.... A lot of lob back pain comes from not stretching glutes



    Cool, doc.

    I love it when you tell me what to do...

    I stretch at least every time I work out. I do the martial arts stretch routine, shoulders, waist, the lunge hold stretch. Then I sit and do the butterfly leg stretch-thing followed by the touching my toes with legs extended. I conclude by spreading my legs to about 100 degrees and extending my torso over the left right and center. I can touch my forehead to the ground in the center, then I do splits: right left and center.

    Can you suggest some more positions?

    Also, I realize in high school I was lifting 100kgs with the back extension machine while not training my abs at very much. Since I started stregnthening my abs, I noticed a slight difference. For example, today I did standing crunches with the cable machine, and I felt my muscles around the problem areaa flex and work like I hadn't felt in a while. They felt like the muscles that supported the front compliment to the back pain area.

    Will ab work also help (as Ca$$ mentioned)?


    Stronger core stability is always a good thing. If this issue is muscular, I would recommend doing deadlifts with lower weight along with core stability exercises. I say this because motion is lotion.... doing those exercises will bring more synovial fluid to all the related joints as well as maintain even circulation of blood to your sore muscles.

    And then stretch.

    good flutes stretches: laying on back, bend knee while bringing it up to chest. place hand around back of thigh close to the crook of the back of your relaxed knee. Pull and hold. for some people that is ineffective so in that position, pull leg to the opposite side so knee cap is headed toward floor. keep hips and butt bond stable on matt.

    You can also do that sitting in a chair which is my favorite..... But instead of bringing knee to floor, pull towards the direction of opposite nipple. ->
    so sitting in chair cross legs like the ladies do, i.e. one leg over other.... then pull from the end go thigh/ back of relaxed knee towards the direction of your nipple on the opposites side

    When squatting and deadlifting, make sure your shoes are flat and if not, take your shoes off. Keep your back straight, if you aren't sure if you are or not, it is a slight anterior rotation of the pelvis -> imagine what your hips doing when you trying pissing with a hard-on.
    keep neck straight, don't look up. don't look at yourself in the mirror.... any other questions PM me. ;-)

    PS: I'm not a doc but I do have a very strong background in Applied Anatomy and Physiology. ;-)
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    May 13, 2014 11:14 PM GMT
    Cash said

    Agreed.

    I have dealt with this for about 600 years now - including bulging disks


    I must be tired, as I read this as 'bulging dicks'. Time for bed I think.
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    May 14, 2014 1:32 PM GMT
    Best exercise ever to strengthen that area: The Superman pose. Lay flat on your stomach on the floor with your arms extended forward. Lift legs and chest up and extend arms out so it looks like you are flying like Superman. Hold up in this position for a moment then release back down flat to the ground. Do this a few times and build up over time. Its a great way to concentrate on strengthening that specific area.
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    May 15, 2014 9:08 PM GMT
    If you are in your 20s, tall and already having low back problems get the book by Esther Gokhale. These two videos are nice but the book explains everything in detail.

    https://www.youtube.com/watch?v=a5oHvkD7Fxs
    https://www.youtube.com/watch?v=vkWtO6He7VM

    For exercises I've had good results with inverted situp (on a roman chair) but with strict form where you bend at the hip using glutes, erectors and hamstrings. Never bend the back. Keep it concave. Same goes for dead lifts and stiff-legged dead lifts. Use very little (or zero) weight at first until your back is ready for more.
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    May 15, 2014 9:20 PM GMT
    AWashingtonian said
    Sometimes when standing over a basin or stovetop slightly bent or reaching down, I experience a slight discomfort in my lower back- between the upper reaches of my glutes, atop the tailbone just below the small of my back.

    Is there a way to strengthen this area?

    That is not the question. The question is whether you already have some degeneration in your lower spine, around the L4-5 vertebrae. Which is what I had at exactly your age.

    You need an evaluation by an orthopedic specialist. The doctor can confirm if you have a more serious spinal issue, or just some pulled muscles. X-rays or an MRI may be necessary.

    Don't be deceived by your age - lower back problems can happen to the very young.
  • AMoonHawk

    Posts: 11406

    May 15, 2014 9:37 PM GMT
    Try these:
    MissionaryPositions_W_14.jpg

    Mormon-Missionary-Position-10.jpg

    MissionaryPositions_W_05.jpg

    MissionaryPositions_W_07.jpg

    The-Book-of-Mormon-Missionary-Positions-
  • mascmuscle35

    Posts: 79

    May 16, 2014 6:40 PM GMT
    Stretching!! Try Bikram Yoga -- you will feel amazing after your first class! Namaste!
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    May 16, 2014 11:19 PM GMT
    AMoonHawk saidTry these:
    MissionaryPositions_W_14.jpg

    Mormon-Missionary-Position-10.jpg

    MissionaryPositions_W_05.jpg

    MissionaryPositions_W_07.jpg

    The-Book-of-Mormon-Missionary-Positions-


    third pic isn't my favorite but I love the rest
  • Mitchell7665

    Posts: 12

    May 17, 2014 11:02 AM GMT
    3rd year Chiropractic student here,

    Chiropractic is thought to have benefits on a huge range of things but one thing it has high quality evidence for is treatment for lower back pain.
    But if you'd rather not spend the money, most of these exercises here have seen a high rate of success as well. If your pain persists, it is likely to be a secondary problem and you should seek a professional. And I'll note, external studies have found chiropractic to be the most effective treatment for lower back pain.
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    May 17, 2014 3:01 PM GMT
    fave stretch of all time.......for low back..... good if you have sciatica too.....too bad not a hot guy doing it in the vid...ha
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    May 18, 2014 2:42 AM GMT
    I agree, it's most like more about strengthening the lower back muscles than anything else. My lower back hurts if I go for a long walk or am standing for more than 15 mins or so. Need to get those muscles strengthened.

    BTW AMoonHawk, haha! There's a Mormon church right next to my apartment and those Mormons guys are not only friendly but pretty hot if I do say so myself. I wonder if they offer back massages as part of their services... icon_lol.gif

  • BillandChuck

    Posts: 2024

    May 18, 2014 10:49 PM GMT
    Erobert saidThere's a Mormon church right next to my apartment and those Mormons guys are not only friendly but pretty hot if I do say so myself. I wonder if they offer back massages as part of their services... icon_lol.gif

    While stationed at Hill, outside SLC, near Ogden, it became apparent that MANY Mormon men we starved for male "attention". icon_razz.gif

    And to the point, in the absence of injury or spinal impairment of any sort, strengthening the core is the key to it all. BUT, if you have a sudden change in the way your back feels, you should get it checked out because nerve impingement as a result of stenosis, herniation, protrusion or any other type of injury should be treated properly, not aggravated. Chuck has had numerous back injuries, and when his back is healed, core training has been his best accelerant to healing and avoidance of worse injury than he's sustained.