Pulled back muscles

[Austin]

Gents, I occasionally pull my lower back muscles when I exercise. I usually try to warm up by stretching prior to exercise for about 5 minutes. My daily regimen includes about one hour on the recumbent bike, 40 sit ups and 50 repetitions on barbells. I admit that I do push myself. I happen to be competitive even with myself.

Any suggestions? My muscle strains lasts about a week and find myself having to use a cane until it goes away. I also stop exercising until I recover.

 

[bradyarz]

i'm afraid i can't offer much other than to say you should paint flames on your cane like House.

 

[Go West Young Man]

You need to strengthen your core - and situps aren't particularly good at that. Only doing situps is like only doing bicep curls and wondering why your chest isn't growing.

Even if your form is perfect, you're only working a few of the frontal ab muscles with situps and ignoring all your lower back, obliques and the deeper ab muscles. In any case, most people DON'T perform them properly, and just end up straining with their neck and hip flexors. If you have On-Demand on your TV there are a whole bunch of quick core workouts you can try. Yoga would help too.

 

[dunworl]

Sounds more like a spasm than a pulled muscle. GENTLE stretching a few times a day will help the spasm subside. If you Google around you will find instructions and pictures of the most helpful stretches. To help prevent future flare ups you should focus on strengthening your core. Stretching after you exercise will actually be more beneficial than stretching before exercise.

Good luck. Lower back issues are always annoying.

+1 for flames on the cane.

 

[Troggie]

I recently went through PT for lower back strain after driving 8 hours straight without stopping .

***Warning - I am not licensed or qualified to teacher this but is from my experience only.. please consult a physician to create a plan that works for you ***


What really worked for me besides standard core exercises (crunches and other standard abdominal exercises) were called "supermans" where you get a balance ball and put your feet against the floor/wall to stabilize yourself and the ball positions where the pressure is at the waist. Keep your entire body aligned and arms to your side to start out with. As you get to where you can stay longer extend the arms in front. I believe if you get a balance ball with dvd combo they have this as part of the work out. The other thing was to lay on the ground with you knees bent feet on the floor and lift your hips and hold for 15 secs.

 

[The Nid Hog]

You need to strengthen your core - and situps aren't particularly good at that.

+1

If this is a persistent problem, I'd look for a recommendation for a reputable trainer to help you get a good routine to address this. There are lots of different options--from Crossfit to Pilates--that would take care of this. I think that it's important to find one that you like and that's appropriate for you. I'm sure you have a good network of physicians to check for references, but I'd also talk to any local coaches or athletes that you might know.

 

[Jim]

I hope you feel better Austin!

 

[azmark]

You need to strengthen your core - and situps aren't particularly good at that. Only doing situps is like only doing bicep curls and wondering why your chest isn't growing.

Excellent point.

I'll add that doing specific lower back exercises is important from now on. I've had lumbar problems since high school (bull riding) and the only way I was able to continue in running and triathlons was to target the lower back by not necessarily strengthening but stretching more than anything.

Pelvic Lift

Back Extensions

Arm Lifts

These are the exercises I did/do and help comfort my back for any reason I may feel any pain. There are other exercises there as well but I've never tried them.

I hope you feel better. Lower back injuries are something that I look at as a sprain, it will never be 100% IMO.

 

[DavyRay]

I am not an expert, but will parrot those who are.

Stretching before exercise is a bad idea. Don't stretch.

If you booger up your muscles, it is likely to be a muscle spasm. The best cure I have found is walking. This is repetitive motion, gracefully executed, and gentle. If you can put one foot in front of the other, slowly if necessary, you can hobble your way to back health. Something about the energizing of the alternate leg-lifting muscles relaxes the opposing muscle groups. Go slow. Go easy. Don't take the dog (so you don't have off-center pulling).

I have also had good results from those gym showers which are basically a very warm firehose which you can direct across your lower back. Those things pound your lower back muscles into jelly. That's a good thing when you have muscle spasms.

 

[commanderkeen]

I have found with my back problems that stretching is really the only thing that helps it. I stretch at night, right before bed. I tend to do this more when I feel my back start tightening up, but before it becomes a problem. Long, slow stretches, anywhere from 30 seconds to several minutes, and then I usually get around to do a 2nd round of the same stretches. Most people don't realize that back problems are actually not problems that originate in the back, but usually in the muscles of the upper legs and hips.

 

[Doc4]

stretching prior to exercise for about 5 minutes.

You should spend more time on stretching than that, and increase your flexibility.

You should also switch from sit-ups to other core/abs exercises that are not so hard on the lower back (crunches, air-bicycles, planks and such). Also, watch your form on the bicep curls ... it probably goes all to heck near the end (which is bad.)

 

[TheChefs]

I recommend squats and deadlifts...

 

[Sullybob]

I hope you feel better soon Austin, and I agree with bradyarz, and all the guys who said you need to strengthen your core.

 

[urkel]

austin, i'm not an expert but have been an athlete for several decades. riding a recumbant can be hard on your back if stretching too far to make a perfect circle pedaling. it's ironic, people with bad backs ride them and then don't get them fitted properly. my back is my weak link and stretching regularly seems to work. stay healthy

 

[Obsessed]

Stretching before exercise is a bad idea. Don't stretch.

+1

You should warm up before stretching, or stretch after exercising. You don't want to stretch a cold muscle.

Most people don't realize that back problems are actually not problems that originate in the back, but usually in the muscles of the upper legs and hips.

Good point. I found that loosening up my hamstrings helped when I was having some back pain.

Yoga also might help. Here are examples of some DVDs:

http://www.amazon.com/Backcare-Yoga-Beginners-BACK-CARE/dp/B00018WNHE/ref=pd_sim_v_3

http://www.amazon.com/Back-Care-Yoga-Rodney-Yee/dp/B000069HPZ

 

[Pebcak]

I recommend squats and deadlifts...

An excellent suggestion. Seriously. Through in some gentle stretching and foam rolling as well.

 

[urkel]

just came back to see how the back was doing and saw the suggestion to use a foam roller. these things work, seriously. i can crawl across one and move the whole back structure. love using it for my it bands as well. can not recommend them more. best wishes

 

[Austin]

Thanks for asking. I am back to normal. I have taken your suggestions to heart. I spoke to a personal trainer and she suggested some of the same exercises. She brought an exercise ball to my house and showed me how to use it. She has a knock out body. I will work with her some more.

 

[urkel]

helps to have a pro show the moves with a ball. i find them exceptional for extensions. also while using my home computer i use a ball instead of a chair to get some movement and balance for the lower back muscles.

 

[azmark]

Thanks for asking. I am back to normal. I have taken your suggestions to heart. I spoke to a personal trainer and she suggested some of the same exercises. She brought an exercise ball to my house and showed me how to use it. She has a knock out body. I will work with her some more.