Lower Back Tightness

fitandhealthy007
fitandhealthy007 Posts: 1 Member
in Fitness and Exercise
Hi All, new to mfp. Three months ago I embarked on a new fitness program that included weights + gym. I loaded up on both the running and weights sessions slowly to avoid injury. All was going very well until I developed lower back tightness that restricted my movements and haven't been back into running/gym for the last month. After visiting osteopath and physio for treatment (remedial massages and stretching techniques) I am no looking to get back into shape. Keen to hear if anyone has had similar issues and how you manage them.

Replies

  • Mslmesq
    Mslmesq Posts: 1,000 Member
    Pilates. Pilates. Pilates. Swimming. And did I say Pilates.

    Also, a little red wine.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Torso rotations. Level and high-low.
  • corinasue1143
    corinasue1143 Posts: 7,464 Member
    Yoga stretches
  • RangeBoss
    RangeBoss Posts: 54 Member
    Hear you. Backs are tough. Broke a bone in mine playing college football. In 57 now and my back has always stayed tight. First, when lifting make sure you use proper technique. If you need direction on that invest in a good trainer. Second, go light and slow. No need to rush. The key is to get full range of motion. Third, make sure you warm up and stretch properly. Again, a trainer can help you there. Fourth, massage focusing on generating good blood flow to your injured area. Finally, rest. Your back needs time to recover. At least 24 hours between workouts. Good luck buddy. I’m fully active with no serious lingering issues. You can do it to. Let me know how you are doing. Enjoy.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    Did the physio give you any advice about ongoing exercise, or how to phase back in? That's who I'd ask. My osteo also gives me advice if he can, when I ask.

    Can you afford massage from an actual certified/licensed massage therapist? If so, shop around (try some) until you find a good one, and see him/her regularly. It's a bonus when they get to know your body. My MT will also answer questions within his scope of practice, give me stretches to do at home, etc. I also like my self-massage tools, like foam roller, tennis balls, Theracane, etc., but you need to learn how to use them.

    I assume the physio gave you long-term exercises to do, and that you're doing them, unlike a lot of people. ;)
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    fitandhealthy007 wrote: »
    After visiting osteopath and physio for treatment (remedial massages and stretching techniques) I am no looking to get back into shape.

    that sounds like a good start, but i guess i'd also look for guidance from those people on which muscles to strengthen, and how, in order to prevent the tightness in the first place? most of the time when i've taken a specific issue to any kind of body practitioner, they've given me something like that whether i asked them or not.
  • jemhh
    jemhh Posts: 14,261 Member
    Right, do you know what caused the lower back tightness? The few times I've had it, it's because I've had poor form on a specific exercise. I've never had it without knowing why it occurred.
  • jfan175
    jfan175 Posts: 812 Member
    If it's just tightness and not sharp pain, work on stretching your hip flexors. I was having that issue and my DO had me start a short exercise regimen to work on them. It helped a great deal, and I still do a couple of the stretches after every workout. There are tons of videos out there. Also, I have a desk job at work and a couple times a day I do a few slow deep squats and a yoga chair pose to keep things loosened up.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    You probably should fix your form either lifting and/or running.

    If you aren't running Starting Strength program and or reading the book, I suggest you do. It is by far the best strength program to run in order to assure proper stress, adaptation, and recovery of the body.
  • JonDrees
    JonDrees Posts: 161 Member
    In a sense, your lower back is suppose to be tight. Try stretching your hips and your chest, and work on your technique.
  • rybo
    rybo Posts: 5,424 Member
    There could be a million reasons why your lower back is tight. It would be a shot in the dark for any of us here to pin point it.

    Some general things that have helped me and others... yoga, dead bugs, bird dogs, glute bridges, general hip strengthening and mobility exercises, hamstring strength and flexibility, gait patterns, etc
  • ritzvin
    ritzvin Posts: 2,860 Member
    Could be [1] poor form on something you did (mentioned above), or [2] weak core (some remedies for this suggested above). Are you still suffering from it, or did it go away/how long did it last?
  • Inspirationalwaterjug
    Inspirationalwaterjug Posts: 384 Member
    Not gonna tell you how to stretch or anything like that. But I will recommend CBD. It has helped with my back pain and tightness. My L5 is fused to my sacrum and it's been a godsend.

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