Sorry to bore you all but I have had a lower back pain for around 4months now, its prevented me from weight training, running as well as my main focus, rugby. Ive seen a physio she said it may be down to muscle imbalance (weak back and strong core) but I have been also been told its tight hips.
Lets cut the crap, this is what im asking:
1.Can you guys send me some stretches to help improve hip mobility.
2.Should I train my back to prevent the muscle imbalance, while in pain or keep waiting for it to fix itself.
First off, the back is part of your core, so i find it hard to beleive you have a strong core wiothout a strong back? At lead the lower back anyways. COre movements that would benifit you are more the pilates type, working on contracting the entirety of the core to support your back.
Secondly, do the back hip stretches and go read the article that was just written on stretching and mobilizing the hips…
Lastly, train the fuck out of your back, core, legs. USe movements that decrease or elimate compressive forces like split squats, cable rows, supported db rows, pulldowns, glute ham raises, lunges, one leg legpresses.
Stay away from squats, deadlifts, bent over rows, other things where you bend over and have to hold weight, also NO FUCKING SITUPS!
if you want i can get more in detail about the core movements and other back pain causes as ive delt with the whole shabang.
First off, the back is part of your core, so i find it hard to beleive you have a strong core wiothout a strong back? At lead the lower back anyways. COre movements that would benifit you are more the pilates type, working on contracting the entirety of the core to support your back.
Secondly, do the back hip stretches and go read the article that was just written on stretching and mobilizing the hips…
Lastly, train the fuck out of your back, core, legs. USe movements that decrease or elimate compressive forces like split squats, cable rows, supported db rows, pulldowns, glute ham raises, lunges, one leg legpresses.
Stay away from squats, deadlifts, bent over rows, other things where you bend over and have to hold weight, also NO FUCKING SITUPS!
if you want i can get more in detail about the core movements and other back pain causes as ive delt with the whole shabang.
I doubt you have back pain because you have a weak core. There is no evidence that weakness leads to LBP. Tight hips, MAYBE could lead to LBP but even then I don’t know. It is hard to help without any information especially over the internet without being able to give you a physical exam and even then I’m just a DPT student so I don’t have all the answers…See a better physio is my advice.
Was this pain brought on by sudden injury or has it occured over time? If its not from a specific injury or accident then…
Get a really good massage therapist to work on your Glutes, Lats, Hip Flexors and see if its just balled up muscle. Or if you want to do it on the cheap a foam roller and tennis ball + google search for trigger points of said muscles.
I have had really bad back pain before and been to a chiro. No issues at the spine so its all myofascial. Biggest thing for me was Glute Trigger Points. These flare up from time to time but are easily rolled out and kill the lower back pain.
[quote]JT4Rugby wrote:
Sorry to bore you all but I have had a lower back pain for around 4months now, its prevented me from weight training, running as well as my main focus, rugby. Ive seen a physio she said it may be down to muscle imbalance (weak back and strong core) but I have been also been told its tight hips.
Lets cut the crap, this is what im asking:
1.Can you guys send me some stretches to help improve hip mobility.
2.Should I train my back to prevent the muscle imbalance, while in pain or keep waiting for it to fix itself.
Always train your back. That’s, in my opinion and a lot of respected bodybuilders and powerlifters, the most important muscle group. Do some deadlifting, DB rows, pull-ups or lat pull downs, things of those nature. Don’t “wait” for it to get better, because in most cases, it just gets worse.
some people think that when an area gets injured that means that the injured area is weak and needs to be strengthened (sounds like your physio is down with that).
other people think that when an area gets injured that means that some OTHER area is weak and not doing its job properly so the injured area was picking up the slack and got overuse injury.
i think the second theory is true from my experience.
in my experience i get overuse injury of my lumbar spine when my abdominals aren’t activating properly (when i hang off my spine with my erectors rather than using my abs to properly help brace) and / or when my hips get tight so my short flexors are pulling my lumbar spine (e.g., loss of lumbar arch in the bottom of a squat).