Lower back stiffness straight after training

F

fujau

0
Hi Guys,

Crazy as it seems I am 45 and practice kung fu after three hours training my back just stiffens up so bad I some times can just walk it happens when I think the body sort of cools down but this happens about 5-10 mins after training or when we are slowing down. Getting back in the car for the 30 min drive home I roll out of the car and my right leg needs some adjustment in the groan area before the pain goes away but the stiffness is still there. The next day I get out of bed gingerly and the back is ok.

2 years a go I had bad sciatica down the left had that for about 8 months but my back has never been the same since. No problems with the mri I recently had a muscle strain on the right leg outer thigh which I have had some ultra sound on which seemed to help.

I am overweight of about 7stone which I know is a lot which i am working on


Is this the symptoms of young mind old body or is there any way of stopping the stiffness or is there a underlying problem of damage muscles.

many thanks
 
Stiff back

Injuries are a tough subject to comment on by anyone other than your doctor. The stiffness you are experiencing reminds me of my own situation some months back. Training my legs would cause terrible post workout problems in my hip flexsors, hamstrings and lower back. I can relate to the car and bed pain.
I went to my doctor and an acupuncturist with only the "over exertion" explanation. Finally I focused on more core training and cardio (running) after my workout as a cool down etc exercise. The plank and variations were fantastic. I also stretch more carefully. My abs have improved and so far my symptoms have been under control. I can't say enough for body weight training, varying the workouts, attention to the core muscles while maintaining a smart weight/strength training routine and post workout cardio. Listen to your body.
 
Thanks world B,

But I am also afraid of what the docs will say "your overdoing it" as always seems to be a automated response unless your leg is falling off or cant walk but then you would be in a&E with a proper doctor.

I am trying to work on the core strength as as my legs are getting higher and higher with the kicking and must start doing more stretches post work out to try and limber up.

of to a sports massage maybe he has more idea


thanks for the comments
 
World B is on the mark!

I have a black belt in Tai Kwon Do from my junior days and am also a physiotherapist. It sounds as though your sore back (and particularly groin) is probably related to inadequate core stability. When the core stabilizing muscles do not work efficiently, your body will compensate local stability in the back with long lever muscles ie. your hip flexors, and hamstrings etc switch on to stabilize your back. Unfortunately their role is to move your body and not to maintain stability so you may have noticed your pain is particularly bad when doing a lot of kicking training. This is because your hip flexor is then required to not only flex your legs up to kick, but also to lock down the back because the core stabilizer's are insufficient. Additionally tight hamstrings muscles will also mean that when you kick you will not be able to maintain your back in its natural curve, this will then pull into the back extensors and also cause pain as they tighten with time.

You generally feel better the next day or so because those overused muscles then recover with rest, however the inherent problem of weak core stabilizer's and possibly tight muscles needs to be addressed for the long term.

An easy stretch to start with for you would be the hip flexor stretch (quick relief but you do need to work on your core stabilizers!). First check how effective it will be for you by first reaching down towards your toes and checking how flexible you are.

Kneel on the floor (pillow under knee if sore) as if you were a guy about to propose to his girlfriend. Now squeeze the bottom on the side of the knee on the floor. You will feel a stretch in the front of the hip and thigh area. Then lunge a little bit forward to increase the stretch if you are comfortable.

Hold for 30 seconds and repeat each side for effectiveness. Then check for effectiveness by reaching towards your toes again.... you should improve considerably if you have performed it correctly and your issue is hip flexor tightness. You may also note that bending over should feel more smooth.

This stretch is a gentle version of the hip flexor stretch, it is also known as quater moon stretch in yoga and you would probably do well with the sun salutation series.

Good luck!
 
Great posts above ^^.

I would also suggest that you add some lower back exercises like supermans to your core workout.

A nice circuit i like to do is:
chinnies
supermans
plank
Doint this a few times per week along with a proper warm um and cool down should help.
 
thuybridges said:
World B is on the mark!

I have a black belt in Tai Kwon Do from my junior days and am also a physiotherapist. It sounds as though your sore back (and particularly groin) is probably related to inadequate core stability. When the core stabilizing muscles do not work efficiently, your body will compensate local stability in the back with long lever muscles ie. your hip flexors, and hamstrings etc switch on to stabilize your back. Unfortunately their role is to move your body and not to maintain stability so you may have noticed your pain is particularly bad when doing a lot of kicking training. This is because your hip flexor is then required to not only flex your legs up to kick, but also to lock down the back because the core stabilizer's are insufficient. Additionally tight hamstrings muscles will also mean that when you kick you will not be able to maintain your back in its natural curve, this will then pull into the back extensors and also cause pain as they tighten with time.

You generally feel better the next day or so because those overused muscles then recover with rest, however the inherent problem of weak core stabilizer's and possibly tight muscles needs to be addressed for the long term.

An easy stretch to start with for you would be the hip flexor stretch (quick relief but you do need to work on your core stabilizers!). First check how effective it will be for you by first reaching down towards your toes and checking how flexible you are.

Kneel on the floor (pillow under knee if sore) as if you were a guy about to propose to his girlfriend. Now squeeze the bottom on the side of the knee on the floor. You will feel a stretch in the front of the hip and thigh area. Then lunge a little bit forward to increase the stretch if you are comfortable.

Hold for 30 seconds and repeat each side for effectiveness. Then check for effectiveness by reaching towards your toes again.... you should improve considerably if you have performed it correctly and your issue is hip flexor tightness. You may also note that bending over should feel more smooth.

This stretch is a gentle version of the hip flexor stretch, it is also known as quater moon stretch in yoga and you would probably do well with the sun salutation series.

Good luck!
Click to expand...
thanks great post huybridges

I went to see my physio and he did press quite hard on the hip flexers and said this was the diagnoses. I am about an inch away from my toes so i guess not that flexible
I will try the stretch tonight and see how i go. The back is easing now which is good I just have the problem of the groin it seems fast acceleration that triggers it off even after warm up or kick a kick bag its the stretch when you make contact. I think rest should be in order but cant afford that
 
Hey man...stretching is definately something that you want to focus on. Pick a great book by Paul Chek, titled, How to Eat, Move and Be Healthy. In the book he really goes over stretching and how to release tension from the muscles.
 
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