[Euro7r]

Past 2 weeks or so, started getting a stiff lower back (near tail bone area/area where the hips horizontally lines up) when I wake up from sleep and also from sitting at my desk for prolonged hours. When I wake up, right leg cramps up, likely getting poor blood circulation?

My problem with the stiff lower back is whenever it's stiff and I move around to loosen it up, particularly push the lower back/hips forward, it cracks once. I'm typically worried about it over long run if that'll create any issues down the road with the cracking. Never had this back cracking before like this.

To alleviate the lower back stiffness, I've been using a heat pad the past two nights on my lower back before I rest and placed a pillow under my thigh area, which has helped. Also sleeping on the side really helps.

Not sure if I need to have better diet and exercise tons more. I am 30.

Anyone experience something similar?

[320icar]

Just go to a chiro and get checked out. I ignored that same issue for years until it blew up. Turns out I have minor scoliosis (where the spine has a small S curve side to side. You should have seen the x Rays). It’s been a few years now with no real issues other than the occasional few days of pain.

I suggest a sports medicine chiro since they usually can often suggest a bit more in depth stretches and exercises to do. Also weight. Not sure if you’re thin or chubby. Over the last two years I’ve put weight on and I feel it in my back. No bueno :(

Edit. I’m almost 29, and back cracking is just fine.

[bcrdukes]

When I wake up, right leg cramps up, likely getting poor blood circulation?

Given that it is winter, and assuming your heater is running at night, it could be drying you out.

Try drinking more water throughout the day to ensure you are properly hydrated. If need be, invest in a humidifier. I find that it helps in the winter when the heater is running at night. Without sounding gross, the easiest way to know if you are hydrated or not is the colour if your urine. If yellow, you need to drink more water. If it's clear, you're good to go.

Additionally, ask yourself how old your mattress is. It may not be providing the support your body needs, for a number of reasons, such as a mattress being too old etc. I changed my mattress and it was a night and day difference.

[DragonChi]

Physiotherapy and yoga will help your lower back problems.

I threw out my back a few years ago and occasionally have lower back issues with shooting pains. Those two will usually fix them within a day or two.

[Euro7r]

Booked an appointment for this upcoming weekend to see a Chiro. Going to try this route first and see how it goes.

I've only been going to a massage therapy previously for upper body muscle tension buildup due to poor posture of my desk job.

Argh, feels like as one gets older have to sacrifice time from other things to allocate to healthier lifestyle. E.g. More time to health awareness / exercising.

[donk.]

You might have pelvic tilt / misaligned hips.

The same happened to me a few months ago. No idea how it happened, but thats what it was. My lower back was sore, legs would get really sore after driving to and from work. After doing some youtube stretches, it went away 90% in a few weeks.

[Hondaracer]

try these:

https://www.summitmedicalgroup.com/media/db/relayhealth-images/xsacroil_3.jpg

i've had a lot of problems with my lower back and it seems a lot of my problems relate to my hips and SI joints, i was pretty much done a few months ago, nothing helped, chiro, massage, etc. these stretches got me back going in a week or so

[SkinnyPupp]

try these:

https://www.summitmedicalgroup.com/media/db/relayhealth-images/xsacroil_3.jpg

i've had a lot of problems with my lower back and it seems a lot of my problems relate to my hips and SI joints, i was pretty much done a few months ago, nothing helped, chiro, massage, etc. these stretches got me back going in a week or so
Nice I sprained my SI attempting a deadlift PR 3 weeks ago, and it's STILL fucking sore. I'll be doing these every day now, hope it gets better soon so I can get back to it

[Euro7r]

Today, I've only cracked my lower back once. Gosh it felt so good to release the tension/buildup.....I tried not having the cracking habit until I figure out what's the issue.

Yeah, I've been trying to do some stretches today.

[320icar]

Yeah bit plays a big part of it. I have a slight flat foot on one side, which is fine if I don’t get lazy. Yesterday when snowshoeing on the side of a hill my left side was a good 3” lower than my right. Gave my hip a good amount of pain and my lower back is hurting

[radioman]

After my bike accident I found the biggest relief to my back/neck pain came from regular chiro visits every month or so and a weekly/bi-weekly hot yoga session.

I do believe the yoga has been the biggest benefit to my back recovery and reduced overall inflammation in other joints.

[spacemanrick]

I hurt my back 2 months ago working out with weights and not helping the matter is I sit at a desk for hours at a time. The stretches pictured above really helped me along with doing different variations of planks to strengthen my back muscles. I religiously did situps for years but doing the stretches and planks for just the past month I found it has really helped with my core strength, back mobility, and posture. I know many people that have had good results seeing a chiro but personally I did not see much benefit until I started doing all the stretching and planks.

[Euro7r]

Update. Issue is gone now mostly. I started doing stretches in the morning before I head to work and after work, definitely help relieve any tension buildup. As our bodies are designed to be mobile, it's recommended to keep moving around every here and then, rather than sit long hours straight.

[spacemanrick]

Update. Issue is gone now mostly. I started doing stretches in the morning before I head to work and after work, definitely help relieve any tension buildup. As our bodies are designed to be mobile, it's recommended to keep moving around every here and then, rather than sit long hours straight.

Definitely try the planks also because they will also condition your back to avoid future strain and injury. There are a ton of youtube videos but you can start with the basic on the elbow planks until you can do about a minute then try to add in some alternate side planks, spiderman planks, planks raising one arm and one leg, planks on an exercise ball, and go from there. I have been doing the planks for about 1 month every night and I love them :thumbsup:

[kross9]

as someone with AS (ankylosing spondylitis) i hear you, when i wake up i some times have that as well. or if i lay in bed to long... lean down to get pants and crack the stiffness is gone.. from the docs they say thats normal nothing to worry about the cracking tohu

One thing i know that helps when i sleep is to put a pillow underneath your knees and keep them bent close to 60 degrees or so? really helps take tension and pressure of the lower back

[gdoh]

stretch your hips

[kross9]

stretch your hips

mhmm not necessarily always the best thing to do.

Strengthening is sometimes better

[68style]

I have had on and off lower back issues for years, which culminated in a required visit to a chiropractor where, much to my surprise, he actually put pressure on one point of my hip for 30 minutes with his elbow and it was like I was a new man. Had nothing to do with my actual back, hip was pulling on the muscles.

Now, chiros are always a temporary fix... they alleviate the problem but the issue is present and will come back. I started fixing my own back because I remembered where he pushed and was able to get rid of the muscle pain whenever it seized up on me, but that's super annoying and the issue was coming up more and more often and I was in a lot of discomfort.

Wanting to improve my situation, starting a month ago, I started doing a set weights routine with a different body focus each day (working Mon/Tue, cardio Wed, working Thurs/Fri... Sat/Sun are also rest/stretch/cardio days depending on what kind of shape you're in) and there are some back-related exercises in that routine... and ever since I started doing this routine, my back is brand new, I have never felt better. It's all to do with strengthening your back muscles as far as I can figure (barring you having a herniated disc or something wrong with your bone structure that is).

I am a 9-5 office worker, slouchy sitter, pretty active and I am not overweight (6 feet, 180lbs) just for reference. If you're interested, this is the program I am doing.. note that there is a dedicated "back" day but also some back-related exercises on other days too the lower body days like the hyperextensions and cable woodchoppers especially... the first time I did this, it felt like someone had spent all night punching me in the kidneys, no mobility issues, just "bruised" feeling... but once my muscles acclimated, I was feeling 100x better almost immediately. This routine may seem like a lot, but you can bust each one out in half an hour if you're motivated. If you don't know what an exercise is, I recommend YouTube... Scott Herman Fitness is a good guy for proper posture and moving if you can deal with his constant shirtlessness EleGiggle

Also, FWIW, I crack my back all the time... I don't believe it has a negative effect on you. My back actually stops cracking if it does seize up, I always knew I was in for a solid week of pain if my back stopped cracking.

Monday – Back
Weighted pull ups: 4 sets of 4-6 reps
1-arm dumbbell row: 2 sets of 4-6 reps
Seated cable row (preferably with wide-grip): 3 sets of 6-8 reps
Lat pull down – 3 sets of 8-10 reps
Cable crunches – 3-4 sets of 10-12 reps

Tuesday – Chest
Incline press: 4 sets of 4-6 reps
Dumbbell bench press: 3 sets of 8 reps
Cable crossover – 2 sets of 10-12 reps
Face pulls- 3-4 sets of 8-10 reps

Wednesday – Rest
Rest. Stretch. Do some soft tissue work. Optional cardio.

Thursday – Lower body
Deadlift – 3 sets of 4-6 reps
Lunges – 2 sets of 6-8 reps per leg
Leg press – 3 sets of 10-12 reps
Calf raise (seated or standing) – 5 sets of 10-15 reps
Hyperextension – 3 sets of 10-12 reps
Cable woodchoppers – 3 sets of 10-15 reps per side

Friday – Upper body
Seated dumbbell press – 3 sets of 6-8 reps
Weighted pull-ups – 3 x 6-8 reps
Cable crossover – 3 sets of 10-12 reps
Side delt raises – 3 sets of 10-12 reps
Rear delt raises – 2 sets of 10-12 reps
Barbell curl – 3-4 sets of 8-10 reps
Overhead tricep rope extensions – 3-4 sets of 8-10 reps

[Ulic Qel-Droma]

inversion table might help

[Rallydrv]

-do downward dog on knees, stretch your lower back.
- if you sleep on the side, rise ur outside leg knee and use pillow under
- if u drive long distances, stretch, same goes when u sit for long time. knee raises

[m4k4v4li]

i have very tight hamstrings and glutes and limited flexibility, as a result, my lower back compensates and fires when I deadlift and squat due to limited ROM

my physiotherapist taught me how to engage my glutes and hamstrings instead of my lowerback (really have to be self concious and squeeze and engage your core)

1 - stretch !!!
2 - hip thrusts or (google any exercises that will strengthen your hamstrings and glutes) , make sure u feel the burn there and nothing in your lower back , form is very important

[hi-revs]

Whatever treatments u guys end up trying for pain, dont try the one in this article:
https://www.ctvnews.ca/mobile/health/man-hospitalized-in-dublin-after-injecting-himself-with-own-semen-to-cure-back-pain-1.4257677

[donjalapeno]

Planks + CBD oil. Helped me quite a bit.

[Hondaracer]

Imo strengthening and stretching are the only cure. This coming from somone who has had back issues for 10+ years now.

Also eating clean, garbage and refined carbs and sugars cause a lot of inflammation for me and I notice it within an hour of eating that pain is back.

[mk1freak]

tight glutes is a big factor for lower back as the glute criss crosses up into the lower back (right glute to left lower back and vice versa)
using a lacrosse ball to loosen tight muscles (works on other parts of the body especially the back up against the wall or on the floor) I find relieves lower back pain.
I use a lacrosse ball throughout my workout to release tension.

example of use here

better than foam rollers.

it's accupressure so you will feel some pain at first (especially if you haven't done it before) and as the tension releases it feels much better.
when i've used it on my back between shoulder blades, on my traps,calves etc. ive almost fallen asleep its that good.

[Hondaracer]

i find balls hard to hit bigger muscle groups though, but yea they are key in accupressure on those ligaments that tie your glutes together

what ive recently been doing which my trainer recommened is that when using a foam roller dont just go up and down the muscles but stop on a area and then work it side to side, ie twist your glutes/calves on the roller instead of up and down, works them in a different way and usually loosens them up really well

[jasonturbo]

Try the following:

1. Strengthen your glues and core

2. Foam roll your legs and glutes

3. Stretch out your posterior chain and hips, focus on the glutes, ham strings and calf muscles

Tale a good look at yourself in the mirror to see if you have significant anterior or posterior pelvic tilt, this will tell you a lot about what your muscles are doing.

Chiro is a waste of money IMO, they are nothing more than modern age charlatans. It takes weeks/months/years to develop the sort of muscular imbalances that often result in lower back pain, 15 minutes and a dozen pops later there won't be meaningful improvement.

[Traum]

I agree that chiro is a temporary fix, but I think I need a temporary fix for an upper back issue right now.

Would someone please recommend a good chiro in S.Van / south Bby / NW so that I can get some temp relief?

[320icar]

I’ve always been happy going to the oval in Richmond to lifemark. They focus on sports injury so they’re used detailed stretching routines and workouts to help you recover.

My old chiro left to work overseas, this is his replacement. Haven’t seen him yet but just booked my appointment for next Monday.

https://www.lifemark.ca/therapists/dr-matt/wentzell/2380634?cat=physio&gclid=EAIaIQobChMIvMS8h7T94AIVQxx9Ch3-4wSvEAAYASAAEgK2dvD_BwE

[SkinnyPupp]

My SI sprain went away (half my foot was numb for a while) after a while. The main exercised that helped was this:

https://youtu.be/9SKuFe2SERs?t=335

So I've been rehabbing my shoulder and my hip/right glute. I'm not sure if I posted about my shoulder here, but for the longest time whenever I would hit around 3 plates on bench, my shoulder would start to go out. Well this time it REALLY went out, like severe inflammation for the longest time. It left me unable to press vertically or horizontally for months. And of course I've talked about my glute issue here for months if not years.

I bought two things to help with both. 1) I bought this book on Kindle for $10

https://images-na.ssl-images-amazon.com/images/I/51Z-wNdQNqL.jpg

And started doing the exercises last month. And holy shit it's already working. Last month, I couldn't use my shoulder to do anything in certain positions.. Reaching for the lamp switch in bed, even taking off clothes was painful. The exercises in this book seem to be helpful, and I have started doing bench press again with the help of the second accessory, the Sling Shot. It really seems to help keep things in place, and I can really tell the difference between using it and not using it (during warmup sets). The difference is actually becoming less noticeable every week, so I think this along with the book is helping me learn to bench more safely for my shoulder.

The hip exercises are basically all about activating the glutes properly, something I have always had an issue with on squats and deads. I haven't pushed the weight up yet, but so far I am able to at least do squats twice a week without lower back pain. Usually I get a 'pop' as soon as I start squatting regularly. I haven't tested with heavy weight yet, I decided to take it really slow this time. This one feels even more risky than bench.

The main exercise that helped with my shoulders is this one:

https://www.youtube.com/watch?v=c4mvwP1r-P8

[Hondaracer]

That first video is literally the only thing that can get me back in motion if I aggravate the discs i have a problem with in my lower lumbar.

One thing he didn’t mention which is seemingly VERY important and was told to be by my chiropractor (the best Chiro I’ve ever worked with who never once cracked my back or even got me to return after only 2 appts) is that you do not want to engage anything when doing those stretches. It’s natural to want to engage your butt and glutes when arching like that but it’s completely counter-productive to do so, you want to stay completely loose.

Funny enough when I hurt my back last time I didn’t realize how fucking tight my ass and glutes were until I was laying on the floor unable to even stand up and I rolled around and grabbed my vaporizer. After a few hits and letting the high set in i was like...Jesus fucking Christ..my glutes and as are like I’m trying to hold a fucking marble in there to save my life..

Really helped me with the realization of disengaging then

[quasi]

My SI sprain went away (half my foot was numb for a while) after a while. The main exercised that helped was this:

https://youtu.be/9SKuFe2SERs?t=335



That stretch feels really good, so simple as well.

[320icar]

Just had my chiro appt. he said upper back is very very tight. He had difficulty cracking my left/right sides near the shoulder. Need to really focus on stretching

Edit: any favourite gym based stretching would be welcome. Google just shows basic ass office worker stretching

[SkinnyPupp]

Most trainers I follow say not to stretch... Except for muscles which are obviously very tight. Focus on mobility instead. Your chiro should tell you what to do!

[m4k4v4li]

what does focus on mobility mean
ive heard not to stretch prior working out but y not after

[320icar]

what does focus on mobility mean
ive heard not to stretch prior working out but y not after

It all depends on your school of thought and what kind of exercise routine you’ll do. Take this with a grain of salt from a fatty like me

If you’re doing heavy powerlifting / bodybuilding type sets it’s been found that stretching before a workout can fatigue the muscles early and leave a few pounds off your 1rm if that’s the goal.

If you’re into more calisthenics or body weight exercises, then stretching before you workout is a very good idea. A lot more fast movements with the body with larger angles and more bending.

It’s always good to stretch after a routine. Doesn’t mean you gotta go HAM on it. Think more of the opposite movement. If you’ve been chest day and a lot of cable flys that involve curing the chest/rolling the shoulders in, do a light weight/high rep exercise that will help open the chest back up to help neutralize the muscle.

Think of when you carry shopping bags home. After you put them down your hand is left looking like an eagle claw. You stretch it backwards to loosen it up. Your body’s no different

[SkinnyPupp]

Focus on mobility = work on strengthening joints and flexibility. Use tension and distractions in natural movement, rather than just ream your joints in the wrong direction to stretch a muscle

[instantneedles]

I work in exercise rehab for those who have motor vehicle accidents and workplace injuries.

There's been a lot of evidence to say light stretching throughout the workout can actually be effective at relaxing muscles. The goal of this type of stretching should simply be to tune down tense muscles, and NOT to increase flexibility.

THEN, after the workout would be a good time to actually work on getting flexible. This means pushing your threshold a little bit further to stretch the muscles.

Like Skinnypupp said, just don't go overly aggressive to the point where it hurts. Mild discomfort, but no pain

Alot of people stretch to the point where they get into really bad postures for their back and joints, which can actually increase inflammation