|08-19-2007, 03:17 AM||#1|
| UmmmPain |
Experience: > 1 Year
Join Date: Jul 2007
Lower Back Pains
I've been having bad lower back pain, i've taken so many pain killers but it doesn't work, i wen't back on herbs wink wink. But i don't want to continue taking those things. Any ideas on which stretch is good for your lower back or what i can do? Thanks
|08-19-2007, 06:11 AM||#2|
| triqqey |
Experience: > 1 Year
Join Date: Sep 2005
Location: Podunk, USA
a good stretch is the "seal stretch" (don't know the real name of the stretch)
what you do is lie face-down on the ground, then place your hands on the ground somewhere around the sides of your abdomen. you simply push yourself up into an "J" shape position where your legs stay on the ground while your torso bends up and back as much as you can, like a seal on land
normally, this stretch is mainly for stretching out the abs, but I've found it to help with the lower back.
if all else fails, schedule a session with a chiropractic. their specialty is the spinal column, along with many of the muscles around there. maybe you just have something that needs to be popped into place? either that, or a back massage by a hot Swedish masseuse. I'm sure you'll forget about having lower back pains then
|08-22-2007, 12:46 PM||#4|
| EricT |
Experience: 7-10 Years
Join Date: Jul 2005
Yeah. Probably if you follow the "split" exercises toward the end you will take care of the most common lower body problems. Not everything necessarily....
But like I said it's the most common. It's a common fallacy that stetching a muscle is ALWAYS the answer. It may not be that muslce that is tight at all. It may be lose and weak instead.
Here is a short and simple overview of things to look for. They are not the be all and end all....there may be other things that should be worked but it gives a basis upon which to proceed and what muscles to consider may be tight.
Common Postural Distortions and Pain
FORWARD HEAD POSTURE
Forward head posture is a common postural distortion most often caused by poor body mechanics. Repetitive computer use has also become a leading contributor.
Visual signs: forward head, rounded shoulders, and protracted shoulder blades.
Palpatory signs: Hypertonic (tight) postural musculature including the posterior sub-occipital muscles, sternocleidomastoid, upper trapezius, pectoralis major and erector spinae in the neck region.
Pain is often felt in the head (headache), neck, and upper back regions. Numbness and tingling may be felt in the arms and hands due to nerve entrapment by the muscles in the neck and/or chest regions.
ANTERIOR PELVIC TILT
Another common postural distortion which often coincides with forward head posture is anterior pelvic tilt. Some of the contributors include poor body mechanics, pregnancy, and weight gain.
Visual signs: increased curvature of low back (lumbar)
Palpatory signs: Hypertonic (tight) postural musculature including the iliopsoas, erector spinae, quadratus lumborum and rectus femoris
Pain is often felt in the low back, pelvis, hips and thighs.
POSTERIOR PELVIC TILT
Most often caused by poor body mechanics when standing, or “slouching” when seated.
Visual signs: decreased curvature in low back (flat back), buttocks tilted down or “tucked under”
Palpatory signs: Hypertonic (tight) musculature including the abdominal muscles (rectus abdominis) and hamstrings
Pain is often felt in low back (lumbar) due to increased spinal compression, back of thighs, and abdomen.
LATERAL PELVIC TILT
Most often caused by poor body mechanics when sitting or standing unevenly.
Visual signs: one hip is higher than the other.
Palpatory signs: Hypertonic quadratus lumborum muscle, which is the primary lateral flexor of the low back.
Pain is felt on the side where the pelvis is higher, in the muscle belly and attachment sites.