lower back muscle strain again.. stiff back?

K

Karky

2
I was just playing squash.. after one good hour of workout i wanted to stretch, so when i was stretching my calves, sitting on the floor trying to reach your toes, i think i strained my lower back.. is this normal when doing that stretch? it has happenes before, just not as bad as now.. it really hurts bending over and stuff. I was wondering how i can prevent it? is my back just very stiff and cant handle that stretch or what? :S

i posted this in the "back health" forum.. but it seems like only one person ever reads there:p Thanks for your replies Benny, and no offence, but i just want more opiniones, i always do :p
 
the body is a strange thing. Its possible that You caould have pulled it with that strech, prob cos your back was tighter than normal due to your oly lifting.

If your working your back more, you need to go easy when you start streching your back and gradually build up.
 
Back problems are so common in day-to-day life, it's no surprise that athletes get them so frequently. The best thing you can do is to do exercises to strengthen your lower back (like hyperextensions) and SLOWLY stretching out your lateral abdominals and lower back daily.
 
Fil - hyper extentions are a waste of time. He is already doing olylifts and thats the best thing for the back.
The only reason he pulled a muscle is because he back was tight from doing the oly lifts.
 
you mentioned in your previous thread you needed some stretches your your back

here are three exercises for a stiff back


try the first two exercise for about 5 to 6 sessions before you try the 3rd one
all of them are very much effective

In addition you may want to try this
Go into a deep squat position and grab your knees with your hands against your chest. hold the position for a few secs. (be gentle though)
this position seem to work well for me after a back workout and loosens my back and glutes
 
yeah manofkent, i hadent done oly lifting on that day though.. only squash.. so your back getts stiffer fast when doing oly lifting?:p

and yeah, ive always heard hyperextentiones are a waste of time.. and to rather do roman deadlifts or something.. but still hyperextentiones are in so many programs :S in theone im on now too.. even though there is romanian deadlift, good mornings + lots of oly stuff

guess i wont be doing alot of training this week :(
is it a good idea to stretch it while i have this? or is that a no no?:p
 
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it dont matter that you didnt do them on that day. Its just that you have been for the 1st time in your life so they will constantly get tighter and tighter unless you strech offen.
 
ohh thats a bad thing.. guess ill start doing those stretches on a regular basis.
how about stretching now? while i still got the pain.. will it shorten down the healing?
 
I try and steer clear on giving advice on backs cos Im not qualifyed. Backs are a very important buisness.
I would say the same to anyone...
If you back hurts, do nothing untill it dont hurt anymore

If it not painfull to strech in a week then strech, If it hurts when you lift then stop. If ts not 100% in 2 weeks see a Doc.

If you want a more qualifyed opinion PM John (JPFitness)
Im sure he'll be happy to give you some advice.
 
Karky. It wasn't the stretch it happened before that.

Your low back pain may be from a tilted pelvis. Make sure it is nuetral. On abominal exercises, tilt it forward. On squats, make sure low abs are engaged. It may also be attributed to muscle imbalances. Quad/Ham Strength or push/pull are out of balance, right stronger than left side. Weak abdominals. Poor posture. Slouching. Bad sleep position. Weak Diet. Its all relevant consider the possibilites.
 
i think my quads are quite stronger than my hams.
tilt the pelvis forward?:S when doing crunches and such? what do you mean exactly? and how do you make sure your lower abs are enganged during squats?:S i just squat.. and whatever muscles has to work for the bar to go up works..:s
 
you need to tighten the abdominals when squatting.
this sort of creates the intra-abdominal pressure
i not well versed with it but most squater seem to favor tightening the abs when squatting
this helps to support the spine(the stablisers as they are called)

but i guess the stiffness is the culprit for your back problems :)
 
so i should manually flex my abs when i squat? just normal flex? never thought of that.. maybe i do it.. maybe i dont:p
 
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