Super sore lower back

Discussion in 'Strength & Conditioning Discussion' started by bjjpepperz, Jan 7, 2018.

  1. bjjpepperz

    bjjpepperz White Belt

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    I came back to class after a month off and my lower back (upper pelvis area) was insanely sore...

    I was walking like a hunchback the first night and took about 7 days to progressively get better.

    My hamstrings have always been insanely tight... but that day I could actually FEEL them (hamstrings) pulling against my lower back while I was rolling.

    Can anyone recommend a stretching routine that will help here?
     
  2. kevo1295

    kevo1295 Brown Belt

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    Get yourself a foam roller or lacrosse ball and do this. This will loosen up your piriformis muscle which is deep in your glutes and can sometimes compress your sciatic nerve and cause lower back pain. Also, roll out your hamstrings if they are insanely tight. I would suggest getting a rumble roller.

    [​IMG] upload_2018-1-7_14-16-57.jpeg

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
     
  3. ThunderL1ps

    ThunderL1ps Black Belt

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    Foam rollers are useless. Rumble roller? Also useless.
     
    Demogoblin likes this.
  4. TrueBias

    TrueBias Red Belt

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    Rollers on lower backs arent ideal.

    Stretches (Google them, theyre quite common)
    Thera cane. I got a cheaper version of one called a LiBa. Had it for over a year now and its amazing. Never could massage my quadratus luborum until this.
     
    Demogoblin likes this.
  5. Liquid Smoke

    Liquid Smoke Great artists steal™

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    Not sure about your specific problem but for me, movement is the best cure for soreness. I'd try some back extensions and moderate cardio on the elliptical or stationary bike. Light cable pulls might be good also.
     
    Canned Tuna likes this.
  6. Canned Tuna

    Canned Tuna Red Belt

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    Just a plain old sit and reach stretch worked wonders for be when I was tight and my sciatic nerve was hurting. The one where you roll backwards onto your shoulders and stretch your lower back helped too.

    I did something to really get the sciatic nerve hurting to the point that I couldn't sleep because laying down made it hurt worse. Popping ibuprofen every six hours and doing those stretches had me good to go in 3 or 4 days.
     
  7. herra

    herra Green Belt

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    Sounds like sciatic nerve pain. To add to the previous posters you should workout your gluteus minimus by doing single leg exercises like pistol squats, side leg lifts, clam shells...etc
     

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