Lower back tightness/pain

[confuzzl3don3]

Ok so if you read my earlier post you'll know that i hurt my lower back/glute squatting my last set last monday. The glute pain has surely gone, and i thought it was on the road of recovery but today when i woke up my lower back (middle/left side) was really tight and painful performing some motions (significant degree of hip flexion and leaning to the right). I don't know if this means anything, or if it's some vertebrae related injury so now i'm really worried as to what to do.....

[mcsquared]

If you were feeling better and you just woke up with the pain, maybe you slept on it wrong? I sometimes wake up with back pain based on how I was sleeping. I'm no doc, I sure can't diagnose an injury.

[blowdpanis]

Time for a vicious massage.

[cjangelo]

If you really injured it, I have no advice.

But I frequently have lower back tightness/soreness/pain, and have to deal with it somehow so I can train. If you just are getting beat-up by weight training, then try what I do.

1. Foam roll the shit out of it. Flat back on the foam roller, then each side on it for extra pressure. Use a tennis ball if you need to. I use a baseball on my glutes. This should all hurt like a bitch.

2. Stretch the hamstrings like this: Set up on the back extension bench/thingie. Arch your lower back hard. lower yourself slowly. Curl your toes UP so your heels are digging into the foot-holder thing. Pause for a count of 10seconds at the bottom position, holding your arch (arch hard!). Slowly ascend to the top. Rest. Do it again.

IF you are legitimately injured, though, these will undoubtedly not be enough.

[confuzzl3don3]

Hmm thanks. Hopefully it was just a one off thing. I'll try that tennis ball thing (ain't got a baseball or a foam roller). So you basically just roll up and down on the floor with a tennis ball under your back?

[cjangelo]

Hmm thanks. Hopefully it was just a one off thing. I'll try that tennis ball thing (ain't got a baseball or a foam roller). So you basically just roll up and down on the floor with a tennis ball under your back?

Everyone should have a foam roller.
http://asp.elitefts.com/qa/default.a...on%20Exercises

You'll see a list of videos demonstrating how to foam roll your shit. You could always buy a foam roller from elitefts.com.

If that doesn't appeal to you, freeze a water bottle. Throw down a towel. Put the bottle on there. Do the same thing.

I use a tennis ball for my traps and upper back.

I use a baseball for my glutes. I'd use a lacrosse ball if I had one, but lacrosse is for douchebags.

This stuff hurts, by the way. When you find a trigger point, you'll know.

Once you get some money, look to get a little ART by a professional. It is spectacularly painful and it works like magic.