Lower Back Pain

[Josephine]

Any ideas how to get rid of it?

It started in the beginning of December after I started p90x for the 3rd time. I wasn't out of shape when I started and I didn't go at it full-force for the first few weeks. But once it started, it hasn't left me. Not when I quit p90. Not when I tried massage. Not when I tried acupuncture. Not when I didn't carry my back pack for a month.

Any ideas would be greatly appreciated.

[agdenm2]

One of the best things I ever did for my body was going through the entire "X stretch" dvd every day. I swear by it

[dustonian]

strengthen your core.

[toad857]

lots of water, and long routine stretches

and it's hard to be patient enough to warm up properly

[tpowell]

I had the same problem over the summer, lifting boxes for the evil corporation known as GFS. My dad used to have really bad lower back pain and he gave me a booklet that showed me what to do. Essentially it says that lower back pain can be caused by an imbalance of core strength to back strength. Since people like to admire themselves in the mirror they have really strong cores but a very weak back, which leads to shearing forces between back muscles and core muscles (or something complicated like that). This is what causes the lower back pain. So I started doing exercises that build lower back strength along with daily stretching and I'm fine now. Start of with supermans and similar exercises that utilize body weight, and then move into using weights if the problem persists. I don't use weights but apparently if you want a mad strong back, that's the way to do it. Stretching is also fantastic. The prayer stretch, the cat stretch, and hugging your knees to your chest work great.

[Josephine]

ok - i get that there's a strength imbalance between back and core - but which do I need to strengthen? how do I figure it out? i did 5 weeks of p90 (over the past 12 weeks (took more rest days due to illness and then injury) so I thought that would work on both back and core. i admit though - i did skip out on several ab rippers so maybe my core is my problem. i also know right now that the "in and outs" and "crunch frogs" are too painful for me to attempt.

tpowell - do you know what the name of the book is?

at this point i'm game to try anything as long as this constant ache goes away!

[tpowell]

It wasn't a book, it was more of a packet that he got from his physical therapist way back in the 90's. In any case, it worked for me. I've never done p90x, so I'm not sure where your imbalance may lie. However, when my back was giving me problems in and outs killed for me too. Once I started stretching and exercising my back it started getting a lot better. A quick google search brought me to this

http://www.mayoclinic.com/health/back-p ... _D&slide=3

These are essentially the same stretches that I did. In addition to the stretches, I worked on trying to keep better posture. Before I started climbing I weighed about 125 and now i weigh in at about 165. This weight gain has wreaked havoc on my posture, and I noticed that I slouched when I sat and stood. So I started sitting and standing with a straighter back which I think has helped strengthen my back considerably. I don't know if you have the same issue, but it's another possibility to take into account. Also, stretch your hammies. That proved to be the quickest pain reliever for me. Just stretch them for about 5 to 10 minutes before you warm up and it'll help wonders.

[kdelap]

Before you do any of that...

Check out this book: http://www.amazon.com/Foundation-Redefi ... 1609611004

If you get it in iBooks in is interactive.

I know of many pro athletes as well as mountain guides who are doing this and have prevented surgeries

[kdelap]

Oh yea, and I use it...

I have had a bulging disk between L4 and L5.

[Saxman]

Before you do any of that...

Check out this book: http://www.amazon.com/Foundation-Redefi ... 1609611004

If you get it in iBooks in is interactive.

I know of many pro athletes as well as mountain guides who are doing this and have prevented surgeries

Think I am going to pick this one up. Thanks.