tight back

polishpaddy

what usually causes this?
pelvic tilt?
weak abs?
any ideas

jim o doom

it's a problem I get myself - have bad posture due to weak leg from an accident.. but I've been doing a lot of core strengthening exercises combined with full body stretching and it seems to be going away.. If it's happening you, maybe try work on the core & stretch out your back as well..

brianthebard

Can be a sign of an injury or issue, better to go to your doctor or a good physio.

jim o doom

brianthebard wrote: »

Can be a sign of an injury or issue, better to go to your doctor or a good physio.

yeah actually scratch my first reply - go see a physio about it

Reyman

polishpaddy wrote: »

what usually causes this?
pelvic tilt?
weak abs?
any ideas

How do you mean tight back ? What can you not do?

People often confuse a tight back with tight hamstrings.

polishpaddy

it's a problem I get myself - have bad posture due to weak leg from an accident.. but I've been doing a lot of core strengthening exercises combined with full body stretching and it seems to be going away.. If it's happening you, maybe try work on the core & stretch out your back as well..

Fair play for getting that sorted out.
I do squats deadlifts goodmornings every week.

Can be a sign of an injury or issue, better to go to your doctor or a good physio.

My back is strong i've never once hurt it.

How do you mean tight back ? What can you not do?

People often confuse a tight back with tight hamstrings.

If I have tight hamstrings how do I find out and what can I do?
Could my glutes be weak or something?

Hanley

What do you mean by your back is "tight"?

Until you tell us exactly what you mean, and when it happens, it could be literally anything.

polishpaddy

Here's a fairly good example.
If i'm sitting down sometimes and when i go to get up it's stiff and i have to walk for a few seconds with it bent.This
My hamstrings always get sore when i try stretch them.Are they weak, I dunno.

Reyman

polishpaddy wrote: »

Here's a fairly good example.
If i'm sitting down sometimes and when i go to get up it's stiff and i have to walk for a few seconds with it bent.This
My hamstrings always get sore when i try stretch them.Are they weak, I dunno.

Here's a few things to try: Warm up by jogging or similar then lie on you back with one leg flat on the ground. Lift your other leg dead straight from the ground. Can you get it to 90 degrees or close?

Sit on the ground with your feet dead straight out in front of you. Can you reach your toes? Or how near?

Transform

exactly what i would have asked and added another check of lying on your back can you pull one knee (other leg straight) across the body to touch the floor while keeping the shoulders on the floor? As shown below -

http://www.physioadvisor.com.au/assets/256/images/13004256(300x300).jpg

If not on all counts then its flexibility that needs more work and give the good mornings a break for a week or two until it gets better (what are you lifting on them?)

polishpaddy

I'm not doing anything today so I will add them into my weight lifting tomorrow and let you know.Cheers guys.

Transform

You do not need to add anything - just lie on the floor right now and check. simple really.

again what weights are you doing on good mornings and how often

polishpaddy

Here's a few things to try: Warm up by jogging or similar then lie on you back with one leg flat on the ground. Lift your other leg dead straight from the ground. Can you get it to 90 degrees or close?

Sit on the ground with your feet dead straight out in front of you. Can you reach your toes? Or how near?

Ok For the first one i can get my right leg just to 90 degrees and my left to about 70.
For the second one i can reach my toes fine.
And for the third one you suggested i can do it but it is really tough.
I only just added goodmornings as i thought my hamstrings might be weak so im lifting 27kgs 3x5 once a week,.

Drodan

Iv done this myself a few times where (my course is all active, coaching and weights crap like that) during the warm as i stretch my it just completely pulls on me, meaning while the class is doing deadlifts and loads of squats and stuff I can't do anything but stretch out my back. Could that be a symptom of a muslce weakness??

Sorry for slightly hi-jacking the thread btw, .

mushykeogh

polishpaddy wrote: »

Here's a fairly good example.
If i'm sitting down sometimes and when i go to get up it's stiff and i have to walk for a few seconds with it bent.This
My hamstrings always get sore when i try stretch them.Are they weak, I dunno.

Had a similar problem before and the main culprit was tight hip flexors and iliopsoas, hamstrings were tight and glutes were tight, needed a deep massage on the iliopsoas which was very uncomfortable but did the trick, and stretch, religiously! As said before tho, go see a reputable physio!

MoonDancer

I think I know what you're asking, I had to do physio on my back last year as my muscles were too tight and were compressing my nerves in my back causing pain & numbness in my whole body. After an evaluation the physio told me my back is too arched (18 years of gymnastics!) and the tight muscles were causing my pelvis to tilt, all I needed was some stretching excersises & some core strenghtening to sort it out. I did Iyengar yoga for a while & my back loosened up so quickly. It might just be flexability issues.
But as always get checked out by the pro's first.

Transform

mushykeogh wrote: »

Had a similar problem before and the main culprit was tight hip flexors and iliopsoas, hamstrings were tight and glutes were tight, needed a deep massage on the iliopsoas which was very uncomfortable but did the trick, and stretch, religiously! As said before tho, go see a reputable physio!

totally agree with this post.

Its very difficult to give a solid reply about any injury as there are no pics and no person to see face to face

Reyman

polishpaddy wrote: »

Ok For the first one i can get my right leg just to 90 degrees and my left to about 70.
For the second one i can reach my toes fine.
And for the third one you suggested i can do it but it is really tough.
I only just added goodmornings as i thought my hamstrings might be weak so im lifting 27kgs 3x5 once a week,.

It sounds to me like your flexibility is better than two thirds of the guys here. Obviously you need to do some work on the left leg. Other than that I don't see that you have any significant problem. You do say as well that you've never had any back difficulties so I wouldn't be too worried.

polishpaddy

Just an update.
I've been doing hip flexor streches and Supine Bridges after every session for the last few months.As I "think" i have a pelvic tilt issue. I tried out the



and it felt so bloody good it's not even funny.
The stretch felt "right", could i have been doing the wrong stretches all along? Could it be my glutes were the problem.If you lads knwo any other tests i could perform it would be a great help.

Reyman

polishpaddy wrote: »

Just an update.
I've been doing hip flexor streches and Supine Bridges after every session for the last few months.As I "think" i have a pelvic tilt issue. I tried out the



and it felt so bloody good it's not even funny.
The stretch felt "right", could i have been doing the wrong stretches all along? Could it be my glutes were the problem.If you lads knwo any other tests i could perform it would be a great help.

I'm not sure that's a glutes stretch. But over to you Transform !

polishpaddy

I'm not either but it felt brilliant.
I'll do that work on the left leg as you said.

cardio,shoot me

polishpaddy, do u happen to train in total fitness? i saw a guy doing these the other day

polishpaddy

Ireland is a big place where is this gym you speak of?

Transform

its not a glute stretch its for you lower back extensors.

Glute stretch i favour is below (ideally there should be a 90-degree angle in the front knee) and lean towards the front heel wroking to get your hip to push towards he heel.

http://www.physioadvisor.com.au/assets/256/images/12992256(300x300).jpg