lower back pain

[SugarBlue27]

Is it best to refrain from your normal excersize routine when experiencing persistent lower back pain, or should you go about your routine as usual? I cant decide if it would be good to work those hurt muscles (i think i strained it) or to let them rest a few days...My work outs arent too strenuous as it is, and I'm a big fan of yoga but I dont know if those twisting poses would be good for teh back...

[karenlovessnow]

I do better when I rest 2-3 days...then gradually build back up...lots of gentle stretching. It really depends on the degree of pain. If it's not really bad I can still exercise, just maybe not as vigorous..as long as you are sure it's just a strained muscle and that you didn't do anything more serious to it.

[Sunny]

If it is a strained muscle, I would take an anti-inflammatory, like ibuprofen, to reduce swelling as well as alleviate some of the pain.

Apply ice wrapped in a towel for the first 48 hour for no longer than 20 minutes at a time, 3-4 times a day. After 48 hours, switch to a moist heat using the same method as with the ice.

As Karen suggested, when the pain has subsided, do some gentle stretching for a couple of days before getting back into your normal routine.


ETA: I am not a practitioner. I suffer from persistent back/neck/shoulder pain and have found that the above methods help me. However, they may not be right for you.

In any case, if the pain persists for more than a few days, I would suggest seeing your doctor.

[Parth]

Not an expert, but from a training standpoint, just back off for a few days. If you still have pain for a week, then go see a doctor, it could be more than you think. Better be safe.

[Adil]

Have you thought about seeing a Chiropracter?

Whenever my back flares up, I go see my chiropracter for an adjustment, and it always works.

[zoebird]

twisting, as well as back and forward bends should be fine for your back--from a yoga perspective--but you should really do it gently and carefully.

follow your body's lead and only go as far as your body can handle.

and, taking rest is never a bad idea.

[Nonna]

I have a messed up back..I've done what everyone here reccomended..Great advice from all..

[Hebecarrot]

I get back spasms all the time ( Ok maybe like a few times a day) So I feel for you with the back problems. Mine I think are cause by stress cause they only happen when I am worried about stuff.

[nobodyreal]

Is it best to refrain from your normal excersize routine when experiencing persistent lower back pain, or should you go about your routine as usual? I cant decide if it would be good to work those hurt muscles (i think i strained it) or to let them rest a few days...My work outs arent too strenuous as it is, and I'm a big fan of yoga but I dont know if those twisting poses would be good for teh back...


I would do what everyone else said, just rest until it feels better than work your way back gradually. However, to prevent this happening in the future, you are going to need to strengthen your lower back muscles, and your core area in general. The best exercise I know for strengthening the lower back is the Neck-Bridge. It is really hard to do, but if you can work up to doing this, I can almost guarantee that your back will become flexible and strong. The two common areas of soreness are both dealt with in this exercise, and so this exercise is a great tool in prevention.

http://www.tacticalathlete.com/bridgearticle.htm

That is an article explaining how to do this great exercise. It works the neck as well. I hope you enjoy this. :)

Also, an exercise that I find works the core in a great way is the ab-wheel. You have seen these things, they are little wheels with handles. If you have lower back problems, I wouldn't suggest using the ab-wheel right away since it is very demanding to have proper form. But if you were to use these two exercises, maybe 3 times a week a total of 12 mins each workout, your back and core area in general would strengthen. Ab wheels are $10 at bodybuilding.com

Now, all of this information is me assuming that this is a muscular problem. If it is a spinal problem, these exercises may not fix it entirely.

Sry, posted wrong link for the Neck bridge. That is an exercise for the hip flexor, a stretch that is great. The neck bridge is here : http://www.tacticalathlete.com/bridge2.htm

Enjoy