Super sore lower back

[bjjpepperz]

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?

 

[kevo1295]

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.

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

 

[ThunderL1ps]

Foam rollers are useless. Rumble roller? Also useless.

 

[TrueBias]

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.

 

[Liquid Smoke]

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.

 

[Based and White Pilled]

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.

 

[herra]

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?

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