During the past two months, I've suddenly developed really bad lower back pain. Specifically, when I go on a run, I can barely move around for the following four-ish hours. My assumption is that the extended sedentary time has been the cherry on top of years of bad sleeping and sitting posture. Smoking weed has helped but with work starting up, that's not a feasible idea anymore. Has anybody else experienced this and know of anything that has helped? Thanks.
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Yes. I suffer from back pain frequently. It's been so bad at times that I could barely walk. Now it's mostly fine, although it does get tight from time to time. Our bodies weren't meant to sit at desks hunched over 24/7. You need to remember to stretch from time to time. Do all the normal stretching + I really like the lunging hip flexor stretch. It has been the single biggest improvement for me. Do a simple google search to see what it looks like. I recommend placing your back leg on a chair or couch to get it a foot or two off the ground to really feel the stretch.
Gonna go out on a limb and assume you cant touch your toes standing up, correct? If not, your hamstrings are way too tight. This tension is pulling on your lower back creating the strain. Few years ago I almost ruptured the disks in L4/L5.. attributed to the tightness of my hamstrings coupled with heightened physical activity.
Best stretch I found for this was to lay on your back into a doorway. Prop one leg up into the frame, have the other stretched out flat, essentially making an L with your legs. With the inverted leg, try to push your heel to the ground, the more you push the more stretch you should feel in the hamstring. If you're really tight to start, bend the kneed with the leg on the floor to reduce the amount of tension in inverted hamstring. The closer you get your butt to the frame, the more intense the stretch will be, Do 3 sets on each leg twice a day. Additionally, do not forget to stretch after your workouts.. probably the last thing you'll want to do, but well worth it. Best of luck, back pain sucks.
yeah my physical therapist mentioned how important it is to stretch hamstrings to help alleviate lower back pain
This guy nailed it - best advice you will read on the internet. Hamstrings, hamstrings, hamstrings. Hanging from the pull up bar can also be a quick way to free up pressure and stretch out those muscles as well.
The other piece to add in is “freeing up the hips”. While laying on your back and pulling the knee to your chest (hamstring) work the hip joint and knee in a circular motion to increase/encourage mobility throughout the hips. This can get all sorts of jacked up with stomach sleepers.
The other angle would be to toss your current running shoes. Feet/arches/bone composition is always changing. Try to nail down where you do (and don’t) need support and buy the appropriate running shoes to absorb impact.
My lower back saving grace was cycling. intense hamstring stretching/strengthening, core strengthening to support the back via balance in the front, as well as zero impact from stomping on pavement. Plus, going 30+ mph on a 16 lb carbon race bike is way more fun than running...
Agree with the comments above. If financially possible also, I’d recommend a standing desk and an ergonomic chair as well. It’s possible to find some affordable ones. Stretching has helped me significantly as well.
Swimming has helped me a ton (pre-Covid). Can’t wait time get back in the water to let my back loosen up.
There could be a few things causing the issue - would you describe it as a sciatica type pain? Regardless, strengthening your core (planks/ side planks, etc) and correct sitting posture with perhaps a lumbar roll will certainly help.
Strengthening the core is key. I used to suffer from back pain, but I continually built up my core strength and stretched my hip flexors (I already had good hamstring mobility so it was really just the hips). Limited to minimal pain since doing these exercises regularly.
Maybe stop bending over?
do you having a shooting pain going down one of your legs? if so, could be a herniated/bulged disc. literally just had surgery for this on Monday, things like that need to be fixed ASAP.
Are you in college and did you play sports? I've had issues on and off since HS from riding though have avoided surgery and "glad" to see I'm not alone among the young folks on this site.
Guessing it was a laminectomy? Best of luck on recovery!
yep I’m a rising senior. I played sports throughout my youth with the main one being wrestling, so I’m sure that didn’t help. it was a discectomy because I herniated my L5-S1 disc. wasn’t a very serious surgery, and herniated discs are relatively common but still hurt like a bitch.
thank you for the well wishes!
I second the point about hamstrings being to tight, but will also add that you may be arched to far forward when you run and have a heavy impact on your feet when you run. I had this when running too. Standing up as straight as you can and hitting the ground with lighter feet helps
A ton of my friends from all age groups have the exact same issues.
Reason is lack of physical movements, a lot more time spent in our beds and on our chairs or sofas. Most people will also have gained weight.
I am also affected, have pain in my lower back, especially after waking up in the morning.
What helped me with similar issues in the past:
Take it relatively easy when working out until the pain fades but avoid going all sedentary
Stretch more, and not only your hamstrings, but more broadly your legs, hips and back (e.g. spinal twists, hip openers, ...)
Consider watching your form when running - minimize heel strike and find the right shoes for your running style
This - focus on staying light on your feet. Your feet should be "quiet" on the pavement. Consider doing shorter walk/run intervals where you focus on proper running technique for a shorter period, then active rest and repeat. When you get fatigued, bad habits appear and those could be leading to your back pain.
If you have access or when you do get access to a gym, try working in some reverse hyper extensions. Start with 4 sets of 15 reps at a low weight (20-25% of back squat max) or if the pain is really bad then just get through the movement using the same rep scheme and no weight.
Don't know what your background is but honestly I'd avoid this unless you know the specific type of back pain you have. This is a potential recipe for disaster...
Don’t listen to this guy. Do your research.
Good starting point here. https://blog.strength.com/2016/10/24/got-back-pain-try/
consider a theragun as well. just bought one for wfh and it’s great when I need to loosen up
Pilates definitely. There are videos on YouTube Ideally join a drop in class at a prof dance school the teachers there are used to working with and rehabilitating injuries. No yoga. it will make it worse. Also sleep on a firm hard mattress and if possible lie on your back on wooden hard floor as much as possible. Imagine your bones falling into the floor and stretch at least 20 mins daily.
What's the basis of this statement?
Not super knowledgeable on this topic, so legit am just wondering. I do yoga when I can and generally it helps a lot in just making me feel good and limber - surprised to see that it would not be a good solution to this kind of back pain.
https://www.health.harvard.edu/blog/yoga-and-back-pain-2018041413652
I agree yoga is amazing for flexibility, blood circulation and general well being but it is high risk for injuries. Pilates on the other hand is strengthening, gentle & rehabilitative which is why even ballet dancers/athletes continue to practice it when injured.
Even if you don't have neurological symptoms, I'd go to a PT for a few sessions spaced out in the next three months. They will assess your form and imbalances and give you a few important exercises and pointers that will guide your movement for the rest of your life, i.e. you'll eventually be able to be your own teacher. Generic advice like do planks/dead bugs, hamstring stretches, brace your core, and bend at your hips may very well work, but the cost of a few sessions is well worth it on an IBD salary.
Get ahead of this early, you'll need it for a career that has you on a chair 16 hours a day.
I have a ruptured L5 disc. Have had this situation for 20 years. Manageable with stretching every day. Hamstrings, butt. lower back. You can go online and read about specific stretches. I was shown a series of stretches during physical therapy way back when and still do them today. Takes about 20 minutes. Big difference when I miss a day. Don't be lazy. Do them. This is important for the rest of your life as lower back pain sucks and gets worse with age. Protect your back with stretching and build core strength.
WHY are you not consulting a PROFESSIONAL? There are people who fix bodies up for a living, and they are NOT on WSO. The fuck
Core + chiropractor. If Dr is concerned, may send for MRI (painless, easy). If when you start Dr wants to adjust you multiple times in a week for a couple weeks, this is normal. And very helpful. Ice after a run for inflammation, Icy Hot rub or CBD rub is soothing. Sounds like you've inflamed the area, and each run fires that up.
Chiropractor is what makes working out at a pretty high level for my age possible. Once you heal, you go for maintenance every 4-6 weeks and you're golden (unless you injure yourself). I totally never believed in it until I was desperate, and then it was totally lifesaving.
Flexibility is important, too. Yoga might sound lame but it is helpful. And you can consider anti-inflammatory supplements; chiro may recommend.
Hope you feel better -
what's your weekly mileage?
how many miles do your shoes have on them?
how often do you stretch your hamstrings, quads, hips, ankles, etc., after a run?
do you cross train? I know most of the country has no gym access, but are you doing other things aside from running?
my experience with lower back pain (some from injury, some environmental/mobility related) is that the back is rarely the issue itself, it's just where the issue presents. if you have poor hip mobility or tight hamstrings, you usually feel it in the back. running is something I've picked up in a big way and you absolutely positively must be diligent about stretching, ideally an hour or more after a run/later in the day after a run, but anything is better than nothing.
also, how's your ankle mobility? can you stand 6-8 inches away from a wall barefoot and touch your knee to the wall without your heel lifting up? if not, work on that. can you touch your toes? can you touch the floor without bending your knees (feet together)? work on that. is running your leg day? fix that, you should still be squatting, doing deadlifts, kettlebell swings, etc., and if your city has no gym, I'm betting you have a backpack and some books or a suitcase you can pack full of heavy shit for swings/single leg deadlifts/squats.
Aside from the activity and stretching tips, I would definitely look into electrostimulation therapy, it works miracles for sore muscles. Can get one OTC at a CVS or Walgreens but definitely check out Zynex Medical, they make prescription grade ones.
First off - go find a reputable sports injury place and have them diagnose you. I went to a chiropractic specialist (who also happened to work with a lot of pro sports teams) as I ended up with similar issues. I had really ramped up running again - and after a few months of that, intermittent lifting and some sports - suddenly my back just went to shit. Mine was pretty acute - ended up being SI joint issues where the solution is to aggressively strengthen my Core, hips, glutes, etc. to alleviate the pain, hold the joints in place and then relieve the issues. I'm still battling with it - but I can confidently say that by doing that it's improved. Back to the point where i can at least run again and workout pretty well.
Key is to at all costs continue to work out, focus on your core as well as ancillary muscles and keep moving. Just. Keep. Moving.
I'm not a doctor, but I play one on WSO. In all seriousness, talk to a chiropractor. Dealt with lower back/neck pain most of my life from a combination of contact sports and couple bad car crashes. Stretch - sit on your butt one leg out one tucked in and pull the tucked in foot up to your chest as you reach for the stretched out one. Hold them for 30 seconds. Consider getting into rowing/swimming/cycling - something that is easier shock wise on your lower back. I still will get stingers that will end a workout but much less often.
Look into kneeling chairs. Can take advantage while you continue to work from home. Depending on where you work (most places) could be weird to take into the office, but health first I say.
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