Back Problem

[ReIdY]

ello, ive had a problem with my back for a while now, its at the bottom left of my back, it hurts when i twist it and walk sometimes. im not sure how i done it, probly throguh bad technique but it got worse so i decided to rest it. the pain went so i started training again but it cums bak again, i recently had about 2 months off training and i can feel it coming back again. i dont strecth much before and after training, especially my back, so i thort thats y it was hurting. Can anyone show me sum back stretches or ne other infromation on how 2 get rid of the pain? thanks.

[Slacker]

You know what it is most likely, you must've fallen or something and then you started walking a certain way that just completely ruins the alignment of your posterior chain and back. Thats what's happened to me, you should try stretching your hamstrings, hip flexors, and strengthening the back. I hope this helped I can only speak from personal experiences. If this doesn't help you should consult a doctor and they'll probably recommend you to a physical therapist and they'll tell you whats wrong with your back.

[Killerqueen]

I have a double hernia in the lowest part of my back. It used to hurt a lot, but I hardly have trouble with it now. When I feel it coming up again I do the excersises as told underneath. They are put down in excersise order Oh, and the groundexcersises i always do after training when done with the abs. But first some groundrules in dealing with your back:

1) make sure, that when you start training again, that you are training with the right technique. Make sure someone keeps an eye on that for a few months. To make sure you don't fall back in bad habits.
2) in the beginning, when the hurt is just gone for a little while, do stretch!!! The hurting spot is stil weak, so help it
3) do ab training. Good, strong abs support your back.
4) make sure you do enough cooling down. Not only for your back but for your whole body. It helps tremendiously in recovery from training. And prevents muscle-ache al together!
5) you indicate your problem is in the lower back. In that case it is usually not wise to do excersises that focusses on hollowing your back. It usually makes it worse. Only do bulging excersises.

Here are some simple but effective excersises (most of them we all do at the gym, so you won't look foolish doing them :
Remember, with excersises like these, to do them fully controllable, so no rushing!

lol, i've added some poor paint to hopefully make the excersises understandable

figure 1: twisting your pelvis
stand straight, with your feet a bit apart, slightly outside your body. Put your hands on both sides of your pelvis, thumbs pointing forwards.
Now without taking weight of your legs, kinda 'push' your pelvis to the left and back, and then to the right and back.
Repeat this about 10 times for both sides.

figure 2: stretching the side of your back
Stand the same as with twisting your pelvis, but now just let your arms hang.
Now turn your head to the left and bring your left hand to your left knee (still on the side of your body): lower your left shoulder as much as you can, following by bending your side.
Repeat this about 3 times for both sides.

figure 3: twisting stretch
stand the same as streching the side of your back.
THis excersise should be done slowely!!! now you have to do two things at the same time: you go slowely, inch by inch, go to your knee with both hands, while meanwhile your back turns and bends along. hold your position for a few seconds (it is ok if you feel a little strain (a slight comfortable strain so to speak) in your legs and / or back, but it may not hurt), and slowely go back to the starting postion. Wait one sec, and then to the other side. Repeat this about 5 times for both sides.

figure 4: bending over
stand in base position, both legs a little outside your body. If your not lithe stand wider. Now slowely bend forward. It is NOT nessesary to reach the ground!!! When your at your lowest without costing effort, try to focus on your back, and focus on letting the muscles there relax. You will notice you suddenly drop an few centimeters more! Hold this positioin a few seconds and slowely go back up. Do this about 2 times.

[img width=700 height=437]http://xs206.xs.to/xs206/06366/backexcersisesstanding.png[/img]

Ground excersises:
figure 1: pushing your pelvis
lay down on the ground. now push down your pelvis, so the lower part of your back comes flat on the floor. your knees may come up from the groud a little.
Repeat this about 5 times for both sides.

figure 2: bending your knees
lay in base position. Now bring one knee to your chest, hold it with both your hands, pull it a bit more to your chest, just enough so you slightly feel your back (again just at most a comfortable strain). Hold it for a few seconds and then slowely let it go. Then do the other knee.
Repeat this about 5 times for both sides.

figure 3: pushing your pelvis
lay down in base position. now WITHOUT moving your uppertorso/shoulders/arms push down one side of your pelvis, by lenghtening your leg. Push as far as possible. Then go back in base position and do the other side. Repeat this about 5 times for both sides.

figure 4: twisting your pelvis
lay down in base position. now at the same time do these 3 things:
- turn your head to the left
- pull in your knees and turn them to the right
- bring both arms to the left

When in position: Your knee closest to the ground, must touch the ground! The other knee must touch the 'groundknee' And just relax your arms. Repeat this for about 2 times for every side.

[img width=700 height=437]http://xs206.xs.to/xs206/06366/ligoefeningen.png[/img]

hope to have helped you!

[Scrap]

Sciatica is probably what you have if its affecting your legs. Its probably been brought on by bad body maintainance. Your problem is more common than you think and most cases are brought on by different body mechanics being faulty. It can be long standing ankle, knee, or hip problems. One of the overriding cause is tight hamstrings, stretch the hamstrings, but do it while laying on your back, also the glutes using the same technique as it stabalises the back while doing it. Ill put a few up for you , give me a few days Im busy weve only got 24 hours to save the world

[md]

Hi Reidy.

Lie on your right side with your left leg bent in front. Get someone to push your left shoulder down so your left shoulder blade is on the floor, at the same time push you left knee down so you twist and stretch your lumbar. You might hear a few clicks. Hold the stretch for 40 secs.

[Scrap]

Here is one I promised you

YouTube - Leg Stretch

[ReIdY]

scrap that video didnt work, said it may have been deleted or somthin but cheers anyway and thanks for the drawings killerqueen lol they helped, i will do them excersizes cheers.

[AdamGB]

fixed it

[ReIdY]

oh cheers

[Von Milash]

Scrap, is that your voice blabbering over the video?

[Scrap]

No theirs a canteen at the side, Im a death Mute

[Scrap]

Reidy for your back 3,5. 6, 7, 9, have a look then get back to me for technique on how to do them. Number 7 is great for lower back and groin but its the technique, how its done

[Boxerjl]

Killerqueen Great Help Cc For That And cc For The Rest Of YOU 2