Back Stretches

[Mr Scorpio]

Does anyone know of any back stretches they would recommend? The more I run, the more my lower back seems to tighten up. It is very inconvenient for anything requiring prolonged sitting.

[USMCHokie]

Does anyone know of any back stretches they would recommend? The more I run, the more my lower back seems to tighten up. It is very inconvenient for anything requiring prolonged sitting.

 

Find something extremely heavy or solidly attached to the ground. Bend down from the waist and grab item. Slowly straighten your legs and back while pulling on the object, reverse arching your lumbar curve in a convex fashion. You can adjust your body while you're pulling up isometrically, using the weight of the heavy object to hold your upper body down while you are pulling up.

 

Hard to describe in words...

[Crusoe]

Does anyone know of any back stretches they would recommend? The more I run, the more my lower back seems to tighten up. It is very inconvenient for anything requiring prolonged sitting.

 

Just to let you know where I'm coming from. 25 years of laying and carving brick and stone, 5 herniated discs, numerous pulled, torn and snapped ligaments, tendons and muscles in the lower back, and constant problems with tightening muscles partially popping discs every winter.

 

Over the years I've found one thing works best. Lying on your back in a hot bath, giving it a few minutes to let the heat in and then lifting the legs to stretch things out. Straight legged up to the ceiling, with bent knee up to your chin, twisting side to side as far as you can go, just stretch and move the legs in all directions. Don't use the upper body though, make sure you let the legs stretch those back muscles out.

[tman666]

I've noticed that a lot of lower back tightness is also connected to other mobility issues (IT bands, hips, hamstrings, and glutes primarily).

 

So while there are many stretches and maneuvers you can do to stretch your lower back, you might want to consider your mobility as a larger "system" that needs attention as well.

 

Not to get too hippie/granola crunching here, but I've been trying to incorporate some daily yoga moves, in addition to one yoga session per week, into my lifting schedule. In addition to helping with mobility, I've been also finding that it helps me a lot with CNS recovery and de-stressing (which can significantly effect recovery). Balance and fine muscular control seem to also benefit.

[Sivok]

Haha what timing.

 

I'm in physical therapy right now for inflamed hip flexors and a tightened lower back - I've got a whole list of lower back decompression techniques:

 

Lie in front of a doorway on your back with your knees bent. Raise both arms overhead and hold a cane or stick against the opposite side of the doorway. Gently pull down with your arms and hold. Release slowly and repeat. You may also use a belt or strap wrapped around a pole or strong table or desk leg

 

Lie on your back with your knees bent in the center of a doorway. Hold a cane or stick infront of you across the doorway. Push down against the stick gently, hold, and release slowly. Repeat as needed

 

Stand up against a table or desk with your hands on top. Lock your elbows and slowly allow your hips and knees to bend while your arms accept some of your weight. Hold 10 seconds or longer then come up slowly. Repeat as needed

 

Lie on the floor with your legs supported on the seat of a chair or sofa in a 90/90 position. With your hands on your upper thighs as close to your hips as possible, gently push down and hold. Repeat as needed

 

Sit on the edge of a firm chair with your hands holding both sides of the seat. Slowly slide your buttocks off the edge of the chair, relax your body while you support yourself with your arms

 

Sitting in a chair, push down on the side of the seat to slightly unload or lift your buttocks off the seat. Hold 5-10 seconds. Repeat as needed

 

Lie over a physioball on your stomach. Holding on a stick in the doorway or a strap around a table leg, gently rock back and hold. Rpeat as needed

 

One leg traction. While standing on a step, dangle one leg off the step while maintaining your pelvic level. You may also put a small cuff weight around your ankle while dangling. Repeat as needed

 

The ones in bold are the ones I'm currently using. I've noticed less tension in my lower back after a few weeks of daily practice

[Standard-Fare]

Do yoga regularly. Take hot baths regularly. And get massages when you can splurge on them.

[FitChick]

Sivok, I've cut and pasted your exercises onto a blank page for my desktop in case I need it.

 

Sometimes if you lie on the floor and hug one knee to your chest, it gently stretches the lower back. Just hold it for a while and repeat with the other leg. If your back has been acting up, you can do that when you awaken in the morning, before you get out of bed. Also slowly drop your knees side to side with legs bent.

 

However, sometimes flattening the area or making it concave is the worst thing you can do because you are going against the natural curve. I learned that the hard way. My chiro told me to do the cobra position and hold it. That has helped me prevent anything from getting worse when my lower back starts twinge-ing. You really have to listen to your body.

 

I am guilty of not stretching enough after a weights workout and I know I need to be more diligent, especially as I get older.

[Emilia]

I've noticed that a lot of lower back tightness is also connected to other mobility issues (IT bands, hips, hamstrings, and glutes primarily).

 

So while there are many stretches and maneuvers you can do to stretch your lower back, you might want to consider your mobility as a larger "system" that needs attention as well.

 

Not to get too hippie/granola crunching here, but I've been trying to incorporate some daily yoga moves, in addition to one yoga session per week, into my lifting schedule. In addition to helping with mobility, I've been also finding that it helps me a lot with CNS recovery and de-stressing (which can significantly effect recovery). Balance and fine muscular control seem to also benefit.

 

Very much so. I noticed this when I started building my upper body strength and stepped up boxing. The pressure on my lower back was enormous.

 

This is when I discovered the goodness that is kundalini yoga and specifically spinal flexes but yoga in general is extremely beneficial. Extending your spine, keeping it flexible is mandatory for a healthy back.

 

[Mr Scorpio]

Not to get too hippie/granola crunching here, but I've been trying to incorporate some daily yoga moves, in addition to one yoga session per week, into my lifting schedule.

 

I like granola, other than the saturated fat. If you find the time, could you please post some youtube links to moves you recommend for someone starting to get back into stretching?

 

I'm also interested in how you would treat any lower-back issues that might spring-up? Heat-then-cold or vice-versa? Stretching in morning rather than at night? Both? Multiple times per day? Light exercise? No exercise? Soft sleeping surface? Hard? Too many variables!

[Mr Scorpio]

Do yoga regularly. Take hot baths regularly. And get massages when you can splurge on them.

 

Is it safe to perform yoga without instruction from a trainer? I certainly cannot afford it.

[Mr Scorpio]

Thank you everyone for your advice! I will start implementing it tonight and report back. Next -- the strange tingling pain I get in my mid-upper back. Been there since my late teens.

[dichotomy]

Is it safe to perform yoga without instruction from a trainer? I certainly cannot afford it.

 

I certainly do use a DVD and do yoga at home but then only beginner yoga. Better than most classes. on amazon it is called "Yoga for Beginners Boxed Set".

 

I also I ended up going to a physical therapist for my back as well - and as some one mentioned ended up getting rubber bands, a Swiss ball to work my hips and IT bands and lower stability. I was told my back would benefit from both lower back and side leg exercise.

 

Also beyond massage - I LOVE my "Trigger Point Performance The Grid 2.0 Revolutionary EVA Foam Roller"

[tman666]

Mr. Scorpio- definitely invest in a foam roller and a lacrosse ball (or some other similar hard, small rubber ball). They aren't a cure all, but foam rolling your glutes/IT bands, quads, hip flexors, and upper back can help a lot. The lacrosse ball provides more pinpointed pressure, but basically is used the same way.

 

As far as specific stretches go, there are a ton of different ones, but you could always start with these:

 

 

Here's another good one from Elliott Hulse I just found:

 

Edited April 29, 2013 by tman666

[SpiralOut]

You might have tight hips. I used to have terrible lower back pain, then my chiropractor told me that it was my tight hip muscles (caused by lopsided hips) putting pressure on the back. Hips can also get tight from running.

 

One way to stretch your psoas (large hips muscles) is to do a lunge. For the foot that is forward, make sure the bent knee doesn't go past your ankle. For the leg stretched out behind you, lay it on the ground (use a mat) so your knee and top of the foot are on the ground. Make sure your hips are squared and just lean into it. You should feel a nice stretch.

Kneeling Stretch

 

I do that stretch in yoga but it was also recommended to me by my chiropractor. My lower back pain is almost completely gone now. I did stretching in addition to monthly adjustments and I really think the stretches helped to speed up my recovery. If you're able to, you may want to see a massage therapist or chiropractor so they can tell you what's wrong.

 

Epsom salt baths are good too. Not really a permanent solution, but they can provide relief.

Edited April 30, 2013 by SpiralOut

[Standard-Fare]

You don't need a trainer for yoga at all. I'd suggest getting some instruction, though. It doesn't have to be expensive. There are usually cheap yoga classes at every local rec center/YMCA. Perfectly suitable for beginners -- you will see elderly people, fat people, what have you in the classes. Everyone works at their own level.

 

The thing about yoga is you'll get a better understanding of exactly what parts of your body are bothering you. As others have said the low back pain might actually be coming from another source, like tight hips or hamstrings. Once you can figure out the quirks of your body, you can focus most on stretches that help those areas.

[Emilia]

You don't need a trainer for yoga at all. I'd suggest getting some instruction, though. It doesn't have to be expensive. There are usually cheap yoga classes at every local rec center/YMCA. Perfectly suitable for beginners -- you will see elderly people, fat people, what have you in the classes. Everyone works at their own level.

 

The thing about yoga is you'll get a better understanding of exactly what parts of your body are bothering you. As others have said the low back pain might actually be coming from another source, like tight hips or hamstrings. Once you can figure out the quirks of your body, you can focus most on stretches that help those areas.

 

Further to this very helpful post: meetup tends to have lots of yoga groups on it, I think as long as there are meetups are arranged in your area OP, you are likely to have cheap yoga classes going on

[Sivok]

Here's another good one from Elliott Hulse I just found:

 

Offtopic - but I love that guy

[tman666]

Offtopic - but I love that guy

 

Elliott Hulse is the man. His training/diet philosophies closely align with mine.

[Emilia]

Elliott Hulse is the man. His training/diet philosophies closely align with mine.

 

I'm now paranoid about the Donald Duck thing

[tman666]

I'm now paranoid about the Donald Duck thing

 

Hahaha don't worry too much. Most of this stuff can be fixed. Everyone has weaknesses and imbalances, but the more you know about your own, the better you can address them!