Help..Lower Back Pain.

[thedevil]

I got this irritating lower back pain that does not seem to go away. I have not changed anything in my routine and have not incorporated any new exercise.

Last wednesday I did my back/leg routine. On Thursday I did my usual cardio.

Friday morning there was a slight pain. The pain starts when I get up after sitting for a long while and then goes away. By Friday evening it increased so I went for a swim.

Now its sunday evening and the lower back pain is still bothering me. The problem is when I stand up after sitting for a while the pain starts. It again goes away after I stand and walk around for a while. ( I am standing and typing now )

Should I do any particular stretching or just let it be as is and wait for it to go away?

 

[tglpgm]

Always stretch, doesnt matter if you are weight lifting, or simply just a day of lounging around. Check your posture as well and keep it all straight.

But always stretch, stretching is just good for your body in general.

Also your bed, make sure you got a bed that is good for your back... not too soft, but not too firm. I suggest TERMPURPEDIC!!! YEA IO WANT ONE SO BAD>

 

[DeX]

The pain starts when I get up after sitting for a long while and then goes away.

It's because you're keeping your pevlic in an anterior tilt for so long, when you go to stand up, it wants to stay that way, so it "strains" your back...

Do some Hip Flexor, Piriformis, Erector Spinae stretches... and strengthen your Glutes and Core... and that should help support what's going on with that...

 

[ballast]

Sitting for prolonged periods on a regular basis causes the hip and hamstring muscles to tighten up, contributing to lower back pain.Make sure to stretch both these muscle groups on a regular basis and take a quick break from sitting as much as possible, even if it is just to do a few squats or simply walking around for a minute.

 

[Robinn]

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[link removed]

 

[SwoleMike]

Couple of things you would need to work at, some mentioned already.

Improve your mobility -- do dynamic stretches, focusing especially on the hip/groin. Leg swings, high knees, lunges, rotational squat.. etc.

Improve your flexibility -- For men the groin and hamstrings tend to have the most problems. Do Psoas stretches, hamstring stretches, lying groin stretch. You can see all the stretches on the right here.

Improve tissue density. This is critical to do before any stretching. Tissue density is address via message or foam rolling. Foam rolling is easy and inexpensive and you can do it everyday. Just buy a foam roller and follow my foam rolling guide shown below.

I wrote [link removed]an article on warming up[/URL], which would be similar to what you can do everyday to help reduce injury and pain.

 

[Goldfish]

Take note of the fact that you've just received several replies that don't necessarily contradict each other, but don't necessary coincide with each other, either. Most people here are not qualified to diagnose or treat pain. In fact you really haven't given us enough specific information for even a qualified professional to make a diagnosis or prognosis. All we know is it's in your back, it's irritating, and it occurs when you go from sitting to standing. Not knowing the exact location of the pain, the intensity of the pain, the rate of onset of pain (is it sudden? is it a dull ache that builds up?), how you sit, or how you stand, anything we have to say is guess work. I recommend you see someone who IS qualified to diagnose the cause of the pain and provide a treatment plan. Your best bet is probably a physiotherapist. Next best bet is a chiropractor, but I maintain that (generally speaking), physios are better for the job, with a chiropractor being a potential assistant in treatment.