This morning, I got out of the shower, and at that instant, sprained my lower back. I tried lying down on the floor, applying heat etc, but not much help. I could hardly walk, after I parked my car, to work. Any suggestions, how I can relieve that, and I assume I cannot lift right?
From what I have Pavel Tsatsouline shows a pretty nifty stretch to relax the back .He calls it a spine decompression hang . It’s basicly hanging from a pull-up bar . Inhale deeply while tightening every muscle in your body , hold that breath and suddenly let it all out .Repeat that for a couple of times
Hey , it works for me . Please don’t force yourself into any uncomfortable position . It’s always best to contact a physician for some professional advice .
Crouching Tiger
I can’t give you many specifics given the limited information you gave and not being able to see (postural abnormality, compensation, listing)and touch your back (joint mobility or soft tissue mobility issues), but I would suggest you take it easy for a couple of days. It would probably be beneficial to avoid prolonged postures.
Hope that helps.
I would recommend sticking to ballistic exercises such as jump lunges, box jumps, and maybe explosive tempo good mornings.
No, seriously just rest up. Someone had a similar question a couple days ago. If it is serious enough that you think you need medical attention, by all means get it.
RIT Jared
I’m recovering from a severly bulging lumbar disc, and I know how you feel! The most important thing you can do is not ignore it. I did and ended up spending four days in the hospital on my vacation week!! Heat and stretch gently twice a day. Also Advil will help quiet some inflamation. Most importantly…if you don’t feel any better in a week…SEE A DOCTOR!
If you do start to feel better, don’t go nuts in the gym. Take it slowly!
Get better!!!
try Yoga for 20 mins daily. that will get rid of any back stiffness.
Do not put heat on it! Ice only for the first 72 hours. Heat will make an acute problem worse by increasing inflammation. Ice 15-20 minutes every couple hours. OTC NSAID’s like Advil or Aleve will help short term. If you could provide info regarding positions that either worsen or lessen your symptoms, then I could suggest different stretches etc. that may help to relieve your symptoms.
Take care.
Ryan
If you’re to the point where you can hardly walk go to a doctor. It could be as simple as a muscle spasm. I get them occasionally and I take 1 muscle relaxer and within 30 minutes I’ll go from not being able to stand up to feeling almost 100% (Actually had one hit in my sleep last night). On the bad side, it’s probably also a sign of some underlying muscle weakness/stability. Get a book on training the multifidus muscles and other “core” stabilizing muscles. Also, try lying on the floor with your lower legs resting on the seat of a couch or chair and sleep on your back with a coupla of pillows under your knees.
Good luck
Lee
See a qualified massage therapist who’s only happy ending is your back pain relief. If their assessment is muscular then follow their advice, if it’s joint related see a doctor if it doesn’t get better in a reasonable amount of time. Also, after the acute phase use heat and ice which will “pump” blood in and out of the area, speeding the healing process.
Thanks for all your responses. I lay down on the floor the entire afternoon yesterday, and watched the opening ceremonies. Unimaginable! Well, I slept on the couch, and was feeling better. By morning, I thoght it was gone. but it has started again. I cannot stretch my left leg easily, and the pain is on the left side of the lower back. I will try ice today. Any other suggestions?
Thx again
Amazing…It’s like I started this thread. I swear I was here to start one just like it. I have the exact same problem, down to it radiating down my left side. A few days ago, I was working out. Got done doing chest, then started my warmup set of dumbell presses with light 20lb dumbells. As soon as I dropped the weight, bam…I had to drop on the floor and lie on my back for a couple of minutes. It took all of my strength to get to my car and drive home. I literally could not walk the first day; the pain was that intense. This is the fourth day and I can finally walk around with only slight discomfort. I just stayed in bed, iced my lower back a few times a day, applied some alcohol and did some stretching exercises. Do a google search on lower back stretching exercises. I’ve had this problem on and off since I was a kid, but never this bad. Im convinced its weak core muscles. Ive never been able to squat effectively because ive always bent forward at the waist (although ive benched over 315 at 170lbs.) This time, its scared me enough to really start concentrating on strengthening my core muscles. Im actually thinking about taking up yoga. Rest up and take care. Good luck…
AllBiz Niz,
I really hope you get better soon. Surprising we have the same problem the same days. Its the fourth day, and I can walk. What exercises are you doing?
Abe
http://www.nismat.org/orthocor/programs/lowback/backex.html#Ex1
Check that out rock. I know theyre a little girlie, but id prance around in a pink tutu not to go through that agony again. This is the 6th day and I still have some discomfort, but nothing too bad. Im just gonna take a couple weeks away from the gym. Make sure you ice down the area and not apply heat! Heat can make the inflammation worse. Take care…