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Pulled lower back muscle three times in the last 12 months
Posted on 2/17/20 at 9:22 am
Posted on 2/17/20 at 9:22 am
So for the third time I have pulled/strained a muscle in my lower back. This one is not nearly as bad as the last two, but obviously these things are not fun and the first two greatly limited me physically for a week or two.
My hamstrings are definitely tight (and have been for years) and I have recently begun a daily program to stretch my hamstrings and lower back better, as well as build strength in my lower back.
Anyone with any suggestions on specific stretches or exercises, or a story on what has helped them in similar situations?
My hamstrings are definitely tight (and have been for years) and I have recently begun a daily program to stretch my hamstrings and lower back better, as well as build strength in my lower back.
Anyone with any suggestions on specific stretches or exercises, or a story on what has helped them in similar situations?
8
Posted on 2/17/20 at 9:40 am to Tigerstark
Do you do reverse hypers?
Posted on 2/17/20 at 10:07 am to Huey Lewis
Do you do reverse hypers?
I do not - I'm pretty much using body weight at home, and some bands for stretching. I'll see if I can figure out a way to make this work with what I got.
I do not - I'm pretty much using body weight at home, and some bands for stretching. I'll see if I can figure out a way to make this work with what I got.
Posted on 2/17/20 at 10:08 am to Tigerstark
quote:
Pulled lower back muscle three times in the last 12 months
your form is shite
your doing too much weight
you arent stretching your legs and back enough
you dont work out your core enough
Posted on 2/17/20 at 10:13 am to Tigerstark
quote:
as well as build strength in my lower back.
this is the most important thing when combating this
I also had this issue for a long then really focused on strengthening my lower back and glutes and haven't had an issue since
reverse hypers, bridges, banded thrusts are all great starters before getting back into squats and DLs
Posted on 2/17/20 at 10:13 am to Tigerstark
What are you doing for breathing and bracing during lifts?
That will make a big difference in stability and injury rate during lifting.
Beyond that, you're on the right track with stretching and strengthening.
That will make a big difference in stability and injury rate during lifting.
Beyond that, you're on the right track with stretching and strengthening.
Posted on 2/17/20 at 10:20 am to Rep520
Maybe I should point out - none of the injuries have occured during a workout.
All in doing unusual things (such as helping someone move and put my body into slightly awkward position with weight)
All in doing unusual things (such as helping someone move and put my body into slightly awkward position with weight)
Posted on 2/17/20 at 10:38 am to Tigerstark
quote:
All in doing unusual things (such as helping someone move and put my body into slightly awkward position with weight)
Ok, that's a different thing. I'd still say focus on learning how to brace, bc it's a no lose proposition.
In terms of the strengthening, if you're having issues in awkwardly loaded situations, try exercises that load only one side. Suitcase deadlifts are a great option.
If you develop a capacity to handle an unbalanced load, that might offset the issue.
Posted on 2/17/20 at 11:07 am to Rep520
Thanks for your thoughts to everyone. Going to add a few exercises. Unbalanced load work (extended in front of me and to the sides) is definitely a good idea based upon what seems to cause me issues.
Posted on 2/17/20 at 11:28 am to Tigerstark
Use a glute ham raise
Start doing dead bugs and variations
Start doing dead bugs and variations
Posted on 2/17/20 at 1:46 pm to LSUfan20005
quote:
Start doing dead bugs and variations
Those look like they will help and easy to do from home. Thanks!
Posted on 2/19/20 at 6:42 am to Tigerstark
One other easy suggestion I would say would be to stretch your hip flexors too without compensating and going into lumbar extension
But all of this is pretty good advice
But all of this is pretty good advice
Posted on 2/19/20 at 7:09 am to Tigerstark
You doing something wrong
Posted on 2/19/20 at 12:56 pm to Tigerstark
Do a web search for the McGill Big 3 exercises. They are low risk, low impact exercises that will help build endurance and teach bracing of the core. Bird-dog is one of them. Hope that helps.
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