Dogg Crap stretching for lower back
- 03-15-2012, 07:45 AM
- 03-15-2012, 10:56 AM
stretching the back is asking for problems. research from the top 2 guys in spinal biomechanics, mcgill & mckenzie, has shown that a stiff spine is a stable strong spine. a flexible spine is an injured spine.
if you are really having an issue go see a chiro.you can call me "ozzie" for short.
03-15-2012, 11:03 AM
Take a look at this article. Lots of useful tips for lifters in here in regards to lower back. I gave this article to my chiro, it's much easier for him to send this link out for how to deal with lower back pain/lordosis.
03-15-2012, 02:18 PM
I've never heard of this before. Do you have any links you could direct me to to read more about this?Originally Posted by asooneyeonig
Chiropractors aren't covered under my insurance unfortunately, so that's not a fiscally responsible option right now.
And I just started at my job so MRI isn't an option til health benefits kick in... And that'll be awhile.
I just wanted some exercises to stretch my **** out so this pinching feeling would subside, cause it hasn't gone away for weeks!
03-15-2012, 03:16 PM
here is some info on mcgill:
here are 170+ research articles that had mcgill doing at least part of the research:
you may be able to find abstracts on google scholar.
you can call me "ozzie" for short.
03-15-2012, 03:19 PM
It's one of the easiest things to deal with. Check the link I sent. It's not about stretching the lower back itself. It's about stretching the major muscles that attach to it (HIPS, HAMS). The hip flexors, and the area where the muscle attaches at the top of the quad by your groin on each side, need to be stretched multiple times daily to resolve the problem. The capsule at the top of the quad by the hip is best treated with a lacrosse ball and weight on top, to help release it. Or you can use a barbell to roll back and forth over the area on each side.
Basically, you want to make sure you're able to remain in a neutral position during your core lifts, not hyperextended (as is the problem with a lot of people). It's about mobility.
03-15-2012, 06:54 PM
While I and a few others have definitely found DC stretches to be helpful in alleviating DOMS from workouts, remember that DC stretches are supposed to place such a hard load on your body that your body actually responds by growing from the stretches. What I'm saying is DC stretches are too stressful on the body to be used as a way of treating nerve pain. I would definitely do whatever you can to see a chiro. I forgot how, but often times insurances will allow you to see one for a limited number of visits if you have sustained an injury that they would be helpful in treating. I cited knee pain and extreme headaches, and I was allowed to see one. If that doesn't work, I don't know what to tell you ...but I would definitely seek help from a specialist. I know my mom currently sees a chiro in El Salvador for free. Maybe a trip to a 3rd world country is in order? Lol
03-16-2012, 02:25 PM
Haha I'm in Virginia - if I was in Texas I'd hop the border and get my **** cracked up ASAP.
I did however spend about 20 minutes in this stretching cage in the corner of the gym and used all the recommended hip stretch movements...
Holy $&@! does my back feel great!!! If the pain comes back I might end up going back here just to stretch a bit. Let's hope it doesn't do this every couple hours... Haha.
But man, this is amazing. I feel awesome. Hips though? Damn... SMH
GOOD LOOK Y'ALL!
03-16-2012, 02:28 PM
Glad it's working for you! You can try stretching your hips a few times a day for a few weeks, with only maintenance afterwards, and I bet your lower back troubles will be a thing of the past.
03-16-2012, 02:37 PM
If that's the case, ima have to figure out how to pay you back for this advice. This is epic ish over here, you just don't understand (or maybe you do)...
I haven't been able to escape this **** for weeks... Not even for a minute - except for sleep and it still woke me up sometimes. Now I'm not feeling it... Almost like i move around to see if I can feel it with a certain movement or two. Craziness.
03-16-2012, 02:43 PM
try running/jogging. i had the same thing about a decade ago.. for a few months couldn't get comfortable sitting or laying down and the pain shot from the middle to lower of my back down to my foot. a few weeks of a running routine and the pain subsided.. there were no stretches that helped what i had
03-16-2012, 02:46 PM
Was scheming on starting the Couch 2 5K program soon but stayed away because of my back. Ironic huh?
03-16-2012, 03:00 PM
oh and i don't mean that the stretches you're now doing wouldn't have helped.. i didn't know about them at the time, and the doc i saw didn't tell me about them
03-16-2012, 03:04 PM
03-16-2012, 05:01 PM
I've gone through the same thing myself in the past.
I bet you work a desk job or sit a lot? The HIP flexors shorten from too much sitting, gotta keep those hips open and mobile! It's all about keeping a neutral spine. I used to think (way back) that a hyperextended back offered more load support, so I never thought it was something to fix. Very wrong. Gotta stay neutral! Dude I was at the point that just walking caused it to hurt endlessly. Years and years of lower back pain, for nothing.
05-10-2012, 07:27 AM
No, I work manual labor installing gas services and mains.Originally Posted by Gutterpump
I've been working on form with tighter everything and it's done wonders.
Appreciate the support and insight my dude.
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