Lower Back Tight

A_Sober_Paddy

Hey all just looking for some advice, I've had a little big of knee trouble as a result of a his issue, so not squated in a few weeks, so was planning to start back tonight but my lower feels a bit tight and seems to be rounding my lower Back(tailbone region), now I've only done it with a boom handle so not with weight on my back,

Just wondering if any one as exercises or stretches to loosen me up:-)

thegreatiam

Foam roll or tennis ball. Get you hips and glutes too.

A_Sober_Paddy

Just wondering how to roll your lower back, I've been doing my glutes, calves, It Band recently as part of my knee stuff

Alf Veedersane

A_Sober_Paddy wrote: »

Just wondering how to roll your lower back, I've been doing my glutes, calves, It Band recently as part of my knee stuff

A small ball like a lacrosse/tennis ball or sliotar. Don't use a roller.

siochain

Alf Veedersane wrote: »

A small ball like a lacrosse/tennis ball or sliotar. Don't use a roller.

what Alf said and work your hammers a lot of lower back stuff is due to tight hammers.

sit on a bench and place the lacrosse under your hammer and straighten your leg. Move the ball around until you've worked all your hammer you'll know when you've hit the sweet spots.

For the lower back directly - lye down with your legs over a bench with the ball at your lower back and move around with your legs supporting your weight again you'll know when you hit the sweet spot.

Alf Veedersane

You really need to get the ball in amongst the glutes and hips. A roller won't loosen them up like you need and if your hips aren't up to scratch, your knees and lower back will take some of the load. A lot of stretching of the hips as well as the ball in on the tight spots.

A_Sober_Paddy

Cheers guys, i have found the roller very good for my glutes especially this exercise(which if i understand correctly is normally done with a ball)

Alf Veedersane

A_Sober_Paddy wrote: »

Cheers guys, i have found the roller very good for my glutes especially this exercise(which if i understand correctly is normally done with a ball)

I do that myself but a roller won't hit the piriformis like a ball.

Or a physio's elbow...and you don't want that.

I like using the safety bars on a squat/power rack to get my hamstrings. Just sit up with your weight just on one hamstring and work your way down along it. Kinda looks like you're scratching your arse with the safety bar but it works!

thegreatiam

That whole section from calves to lower back is tricky to get to.
I've used everything from foam rollers. Massage balls. Hurling balls. Golf balls. Massage sticks. Elbows. Stairs. My cat. Chairs. Bar bells. Alfs hopes and dreams. Footballs. Sofas. Tin cans. Frozen bottles. Protein shakers. Rolling pins. Tv remotes And plain old fashioned hatred.
You just have to get creative and get in there with something.
Go easy on the back area make sure you're on soft tissue not bone.
The lower back is done the same way as the periformis exercise video just higher up. Turn slightly onto your side and roll it.

You can also tape 2 balls together to make a peanut and use it either side of your spine.

It's my elbows that are giving me gyp this week. And the lateral part of my delts. Normally it's my upper back and calves.

Alf Veedersane

thegreatiam wrote: »

That whole section from calves to lower back is tricky to get to.
I've used everything from foam rollers. Massage balls. Hurling balls. Golf balls. Massage sticks. Elbows. Stairs. My cat. Chairs. Bar bells. Alfs hopes and dreams. Footballs. Sofas. Tin cans. Frozen bottles. Protein shakers. Rolling pins. Tv remotes And plain old fashioned hatred.
You just have to get creative and get in there with something.
Go easy on the back area make sure you're on soft tissue not bone.
The lower back is done the same way as the periformis exercise video just higher up. Turn slightly onto your side and roll it.

You can also tape 2 balls together to make a peanut and use it either side of your spine.

It's my elbows that are giving me gyp this week. And the lateral part of my delts. Normally it's my upper back and calves.

The day my hopes and dreams involve massaging your glutes, duck...there'll be a squadron of flying pigs in the vicinity.

thegreatiam

Squadron leader pinky just put his goggles on.

Dathai

Personal favourite. There's an mwod of it somewhere, but it's pretty self explanatory. Just gradually increase the straightness of your leg to the wall / door frame. Keep your arse as close to the wall as possible and back flat on the ground. I'd also throw in some of the glute work suggested above.

Alf Veedersane

Dathai wrote: »

Keep your arse as close to the wall as possible

Amen brother.

thegreatiam is in the room.

Rough Sleeper

siochain wrote: »

hammers hammers. hammer hammer

Someone's learned a ghastly new slang term today.

Frank Bullitt

I had a smilier issue OP and the physio recommended to stretch the glutes a lot, I have been doing that for sometime now and I find the difference night and day.

He mentioned that its not usually your lower back that is the issue, but the muscles around it which then pull on the lower back muscles, giving you that tight feeling.

So maybe try some glute specific stretches and see how you get on.

porter shark

Over a month ago I got a crippling pain in my lower back. I was just doing my usual daily jobs, nothing unusually sressful. Spent a few days lying down first. After a few days I was able to bear the pain and work through it. I don't know what it is, maybe somebody can give an opinion?
From the day it happened the pain is eased to almost nothing once I lie down.
It seems to be worse earlier in the day than in the evening.
a long journey driving the car is the most painful job, I'd prefer to spend a day shovelling sand than driving car.
The pain never moved from the lower back and I can't pinpoint anything that actually happened to it.

A_Sober_Paddy

Cheers for all the replies guys have really upt my foam rolling and stretching, got chatting to a lad in the gym about my issue and he asked me a strange question, to flex my quads, my right quad is certainly more defined and developed compared to my left, he said I bet it's your right side of your lower Back glute, which it is.
He said I must not have been engaging my right glute enough when squatting and it's the underlying cause. Could he be correct?

thegreatiam

porter shark wrote: »

Over a month ago I got a crippling pain in my lower back. I was just doing my usual daily jobs, nothing unusually sressful. Spent a few days lying down first. After a few days I was able to bear the pain and work through it. I don't know what it is, maybe somebody can give an opinion?
From the day it happened the pain is eased to almost nothing once I lie down.
It seems to be worse earlier in the day than in the evening.
a long journey driving the car is the most painful job, I'd prefer to spend a day shovelling sand than driving car.
The pain never moved from the lower back and I can't pinpoint anything that actually happened to it.

Could be anything go to a physio or gp. It could be a symptom of something serious

A_Sober_Paddy wrote: »

Cheers for all the replies guys have really upt my foam rolling and stretching, got chatting to a lad in the gym about my issue and he asked me a strange question, to flex my quads, my right quad is certainly more defined and developed compared to my left, he said I bet it's your right side of your lower Back glute, which it is.
He said I must not have been engaging my right glute enough when squatting and it's the underlying cause. Could he be correct?

It could be. Often pain and tightness localises far from the source. Work on the whole body when you are working on mobility.

It is entirely possible you quad is compensating for your weak glutes but also for tight ankles and weak lats. The whole lot fro the soles of your feet to the top of your head is connected. A tight or weak muscle in one place causes problems elsewhere