Back trouble - morning stretches?

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amgerbin
amgerbin Posts: 49 Member
in Fitness and Exercise
I have an old high school injury that rears its ugly head about twice a year. Ice, aspirin and the chiropractor and I am back up and going in about two weeks. Been doing some research and talking with my doctor about doing morning stretches/warm-up moves as most times, I have hurt my back in the mornings (when the muscles are cold).

Right now, I'm doing cat/dog, pelvis tilts and cobra pose.

Anyone else have this issue and would recommend other stretches/warm-ups?

thanks!

Replies

  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    I assume you mean lower back pain, not upper back. If you sleep on your side, stretch your hip flexor muscles:

    http://www.youtube.com/watch?v=YQmpO9VT2X4

    Most back issues are improved or prevented with abdominal bracing:

    https://www.youtube.com/watch?v=isD2nTTus6A

    It doesn't need to be done on your back.
  • Breakdown64
    Breakdown64 Posts: 22 Member
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    Lower trunk rotations, single knee to chest, double knee to chest, piriformis stretching.
  • jeannemarie333
    jeannemarie333 Posts: 214 Member
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    Yes I agree with the hip flexor exercises, and lower trunk rotations - I do those daily because of an old back injury too :) another good one is knees to chest and roll your lower back in small circles, then large circles. I like the hip exercises, they really tend to break that stiffness right away ;) good luck!!
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,831 Member
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    Google, "back owner's manual." There are many versions of it and it's been handed out by doctors and employers for years. It has a great set of healthy back exercises in it.
  • hotsungirl
    hotsungirl Posts: 107 Member
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    Oh I sure feel for you! Been there, done that!!!
    I had haunting lower back pain, often with sciatica, sometimes related to workout days and yoga, that finally reared it's ugly head into full herniated disc L5/S1 last year. After three weeks of the worst pain, I knew I needed to figure out a routine for stretching that wouldn't be aggravating it (and that's tough to figure out when you're already in pain to start with) I had found an author by the name of Dr Jolie Bookspan (military research scientist and author) who has a ton of free good stretching and back info online, and details about what exercises to do for relief and others to avoid like the plague -- how and why some give our backs so much grief. She has lots on her blog about fixing bad stretching for the sake of your back. Physically I'm a completely different person this year, and stronger than I've ever been, with no back pain and no surgery or steroids. Good luck for you!
    http://www.drbookspan.com/StretchingArticle.html
  • snowflake954
    snowflake954 Posts: 8,399 Member
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    I do alot of morning stretches---45 min for OA, and this helps with flexibility before I go to the pool. Several are good for strengthening back muscles. I use an old Jane Fonda exercise book---fondly called "pain with Jane". I hardly ever have back pain anymore. :smile:
  • amgerbin
    amgerbin Posts: 49 Member
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    Thank you all for the great suggestions. I knew this group would come through with helpful advice - appreciate it!
  • sofaking6
    sofaking6 Posts: 4,589 Member
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    I have a lower back injury and keeping my hamstrings and glutes stretched also helps a lot. Try adding a pigeon pose from down dog. You can also go into a hip flexor stretch from that, like a runner's stretch but with the back knee on the ground. And of course don't forget child's pose. I do child's pose in bed before I get up :)

    Also when you're on your back with your knees pulled in like another poster recommended, try keeping your middle still, and wiggling just your feet and then shaking your head side to side. Sounds weird but a DVD I use has that in between each core exercise to 'release the stress on the spine' and I find that if I do that my back can handle a lot more crunches without tightening up.

    oh AND I got a video off of PBS with Peggy Cappy called "Back Care Basics" (http://www.peggycappy.net/aboutvideo3.html) and it opens with something that makes my back feel great. Just lie on your back with your butt up to the wall and your feet straight up against the wall. The longer you do it, the more your lower back will relax. OMG I want to go do it right now, I wish I hadn't worn a dress to work!
  • amgerbin
    amgerbin Posts: 49 Member
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    Thanks again! More good advice. I did a few of the stretches this morning in bed.

    happy friday all!
  • newhealthykim
    newhealthykim Posts: 192 Member
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    I assume you mean lower back pain, not upper back. If you sleep on your side, stretch your hip flexor muscles:

    http://www.youtube.com/watch?v=YQmpO9VT2X4

    Wow.. that was incredibly helpful. Thank you.
  • megstoo
    megstoo Posts: 47 Member
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    I'm actually going to caution you against some specific stretching. I also had back problems that finally reared it's ugly head a couple years back. I tried stretching (using what previous posters recommended) and for me that made the problem worse. Your best bet is to see an orthaepodic specialist who specializes in back/spine.

    I'm talking from experience - I ended up having back surgery at the age of 31.
  • mitch16
    mitch16 Posts: 2,113 Member
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    I need to find myself a new chiropractor since I moved because I have some lower back tightness... Right now I am using a foam roller to roll it out and stretch.
  • amgerbin
    amgerbin Posts: 49 Member
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    Oh no, sorry to hear that! That is my worst fear. If I don't take care of things now, and really everyday, surgery is the only option. So bummed to hear that!
  • amgerbin
    amgerbin Posts: 49 Member
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    yes, I use a foam roller while watching TV. It has a permanent home in my family room!
  • ninerbuff
    ninerbuff Posts: 48,663 Member
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    Don't STATIC stretch. DYNAMIC stretch.

    I've seen so many people take the wrong approach when it comes to stretching in the mornings and before a workout.

    Never static stretch cold.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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