Lower back pain!

[EL GAUCHO]

I've been suffering from really bad lower back pain for the last four weeks. I've tried dropping my weights right down: but its still there.
Can't think what's caused it.
Mainly when I'm sitting for too long.
Pain does not shoot down the leg: Doctor just gave me some pain killers.
Any tips of what I can do training wise?
I don't want to take time-out, as I did this 3 weeks ago.

 

[Tactile]

It's pretty hard to do anything with weights that doesn't affect your lower back. Even if you were to just bench press there's still the issue of loading the plates onto the bar. I know because over the years I've spent several periods of two weeks off while I try to straighten up again from my back going out.

With the lower back the problem is the degenerative effect. It doesn't usually go out right after deadlifting or something, it goes out when you bend down to pick up a quarter. I once needed to go on worker's comp for two weeks after putting my back out from twisting to the side while sweeping the floor at work. Should've seen the look on the boss's face when I told him that I threw my back out from sweeping the floor. He was not amused.

As much as it sucks to take the time off you really need to respect your body. I would strongly urge that you don't do any lifting until your back is feeling much better. You can still do some non-impact cardio. Eventually some seated shoulder work, or bench work. When you're feeling closer you can do some leg extensions or curls, and one arm db rows. Avoid squats, deadlifts, standing overhead presses, ab work, and bent over barbell rows.

 

[supreme]

IF your back hurts when sitting, it is probably a disc bulge that is aggrivated by your posture when sitting. If you do lots of deads and sit too long you can develop tight hip flexors which will rotate your pelvis forward increase the curve in your lower back allowing any bulging disc to be pushed backwards which will press on nerve roots and cause pain. When you stand the curve may be lessened so the pain is reduced. You should have your posture evaluated when sitting & standing and then make corrections from there.

S

 

[Royster]

do you have leg length discrepancies?

 

[anthrax]

do you have leg length discrepancies?

Could that lead to lower back pain ?

 

[Royster]

Could that lead to lower back pain ?

yes, especially when sitting down or putting pressure on the lower back (such as weightlifting or skating).

 

[anthrax]

yes, especially when sitting down or putting pressure on the lower back (such as weightlifting or skating).

So what should one do when you have 1 shorter leg ?

Soles ?

 

[wnt2bBeast]

try stretching every morning..also if you sit at a desk all day if possible try to get up and strecth the back of the body for a few mins..

 

[supreme]

make sure its a true leg length discrepency and not a tight quadratus lumborum or the doc will be making you waste $ on orthotics when all you need is stretching

S

 

[Debaser]

make sure its a true leg length discrepency and not a tight quadratus lumborum or the doc will be making you waste $ on orthotics when all you need is stretching

S

Yes, differing leg length is an incredibly rare deformity. I can almost guarantee no one on this entire board has it.

 

[EL GAUCHO]

No I don't have differing leg lengths. So I guess its the disk issue as Supreme said.
Will check this out.
My job at the gym has me lifting 15 and 20kg plates, and 40-60kg dumbells on to the racks from the floor regularly: I reckon this could be the cause. Its those mother f*&ckers who don't put their weights away after use! I never thought this could be it as it never causes me any problem at the time. Over time however......

 

[Royster]

Yes, differing leg length is an incredibly rare deformity. I can almost guarantee no one on this entire board has it.

very true. Although minimal leg length discrepancy (small enough to not require any procedure other than stretchning and adjusting) is very common.

 

[anthrax]

very true. Although minimal leg length discrepancy (small enough to not require any procedure other than stretchning and adjusting) is very common.

Less than 1 inch

But enough to be annoying for cycling for instance

 

[Debaser]

Less than 1 inch

But enough to be annoying for cycling for instance

Even minor discrepencies are incredibly rare. I'm talking about actual leg length, as in bone...not what fixable muscle imbalances cause the illusion of.

 

[EL GAUCHO]

What hints would you give to somebody training with big discrepancies in leg length (1-2 inches say): only I know someone who does: her left leg is WAY longer than the other!
She doesn't even wear special shoes for it either?

 

[Royster]

What hints would you give to somebody training with big discrepancies in leg length (1-2 inches say): only I know someone who does: her left leg is WAY longer than the other!
She doesn't even wear special shoes for it either?

bro, I would reccomend her to visit an ART, chiro or orthopedist practicioner as soon as possible. Such big leg discrepancies can lead to major problems, one of them being curvature of the spine. The ART or chiro would determine whether the problem can be solved with muscle adjustment (functional) or if indeed, its to do with bone (structural). If its bone, then we are talking about some serious stuff.

I can't understand, how someone knowing they have such a pathology, dont search medical advice.

 

[Debaser]

I can't understand, how someone knowing they have such a pathology, dont search medical advice.

Pathology would indicate disease, whereas this is muscular imbalance. Your friend needs to get this book

 

[supreme]

Egoscue's book is good but basic; great place for the average person to start but she really needs to evaluated by a PT, chiropractor or exercise specialist and the person should have a specialization in orthopedics or movement analysis.

if her condition goes untreated she is at risk for developing joint compensations and muscle imbalances throughout her body which will pre-dispose her to injuries especially during sports and in the gym. THE WORST thing she could do is a typical bodybuilding routine or some "fat ass Oprah" type workout and the average personal trainer will not be skilled enough to help her (sorry corrrective exercise and orthopedic analysis is not part of the ACE exam - I don' think ACE trainers could even spell the words) . Remember an exercise program is as only as good as the assessment and that the correct sequence for training is: corrective exercise, stability exercise, strength training and then power training anyone who trains differently is just setting themselves uip for injury - although that injury may never happen or may take years to develop.

S

 

[Royster]

Pathology would indicate disease, whereas this is muscular imbalance. Your friend needs to get this book

i was actually referring to bone length discrepancy, not to muscle imbalance, when I mentioned pathology, though it would too not fall under the pathology definition.
My bad.

 

[Bonkme2]

I've been suffering from really bad lower back pain for the last four weeks. I've tried dropping my weights right down: but its still there.
Can't think what's caused it.
Mainly when I'm sitting for too long.
Pain does not shoot down the leg: Doctor just gave me some pain killers.
Any tips of what I can do training wise?
I don't want to take time-out, as I did this 3 weeks ago.

How's your stomach? Strong? Do you train it often?
Could be a strength imbalance between your abs/core and your lower back.

If you don't already, give your back a rest and start doing some solid core/ab workouts.

 

[EL GAUCHO]

Hi bro,
Yeah I always make sure I train lower back: always as much as abs.
Its actually a lot better now: been stretching heaps and dropped the weights quite a bit.
Thanks to all for your advice.