I hate to just hop in here and ask you questions right off the bat, but if I recall correctly, you've struggled with back spasms before and I'm not sure if I have one now and I'd appreciate it if you could help.
My right lumbar erector near my pelvis hurts whenever I move it into a new position like when I arch my back or round it, but it only hurts for a while and then it seems to get "used" to the new position and feels comfortable there. The only exercise that seems to really bother me is squats, and only when unracking and reracking the bar, rarely during actual reps. Does this seem similar to what you have dealt with when you had back spasms?
Again, sorry to just jump in here with a question but I know you've dealt with these things before.
Hey man. No worries. Happy to help, when/if I can.
Well that does sound pretty similar to the pain I occasionally deal with.
When it flares up I just try to work in as much decompression as I can.
I start by lying with my hips as neutral as possible and my feet elevated. Either up against a wall or on a bench/box.
After a few minutes of that I do lay-overs with a progressively larger range of motion on both sides. Nothing fancy just pinning my shoulders to the deck, extending one leg, and laying the other over. I usually start with a bent knee, then extend the leg that's across and then sometimes work my way up to a bench.
Then, I do the upside down hang with bands. There's a video of... I think Andy Bolton or Donnie T. doing it but I can't seem to find it. This helps me the most.
Essentially you just take two heavy bands, I use blues, suspend them from a bar(top of the rack), step through the bands, sit down, and lay back. They should cradle your low back/upper glutes and come around in between your legs. I'll keep trying to find the video.
I hang like that for a good while in bursts. I'll keep the box I mounted the bands with nearby and periodically lift myself up so that my upper back is resting on there and the bands are only carrying some of my weight. In this position I like to relax on leg down at a time towards the ground and get a good hip/quad stretch. It's quite lovely.
Then after that I'll do a bunch of rolling/release/stretching on my hams. This seems to speed up the recovery process but it still takes 2-3 days for me to be at 100% again. Well... when in the hell have I been at "100% recently. You know what I mean.
People rag on him but K-Stars mobility site can be pretty useful. Just go there and type in lower back or lumbar in the upper right search box and you're bound to find something useful.
I believe the cause of mine is a bunch of junk built up in my hams and glutes. But... what do I know. I'm no doctor.
Hope that helps some mane.
