Back stretches

[GyM RaT 03]

Hey bros whats up. My back is killing me today. Yesterday i took some muscle relaxers and they didnt do much. ANyway I think i pulled a muscle doing stiff leg deads. BUt what I wanted to know is some stretches to stretch out my lower back because it is so dam tight. I was just wondering because I cant really hit it with the ones i am doing. THanks alot



GR03

 

[md2b]

One of my favorites for lower back is to get on a roman chair like you're going to do hyperextensions. Rather than doing those, grab the metal support that you're looking at. Pull your upper body into this. Depending on your flexibility, you may have to slightly move your head to the side to avoid hitting the metal structure, but you'll get the idea when you try it.

Another decent one is to sit on a flat bench with both of your legs in front of you resting on the bench. Now perform a hamstring stretch, grabbing either your legs or the sides of the bench. Try to put most of the emphasis on the lower back rather than the hams (pull your head more towards your feet rather than your knees).

If these seem vague, I apologize, but it's harder than I thought it would be to verbalize these. Hope this helps.

 

[MikeS]

Another decent one is to sit on a flat bench with both of your legs in front of you resting on the bench. Now perform a hamstring stretch, grabbing either your legs or the sides of the bench. Try to put most of the emphasis on the lower back rather than the hams (pull your head more towards your feet rather than your knees).

THe best way to keep the stretch on the low back and not the hams, is to keep the legsknees BENT while stretching. You can do this in a chair or anything seated, anytime of day when the back seems tight.

 

[GyM RaT 03]

THanks guys. I just tried that and it felt really good. I think i worked my lower back to hard becasue i havnt worked it good in like 2 months and on friday i went really hard on it and i think i just got a spasm or it got tight. In the next few days i am going to go get acupuncture and if that doesnt help I will go to the chiropractor. THanks alot. Also has anyone tried actupuncture for something liek this just wondering if it helps, because my friends father will do it for me for free. THanks alot


GR03

 

[md2b]

THe best way to keep the stretch on the low back and not the hams, is to keep the legsknees BENT while stretching. You can do this in a chair or anything seated, anytime of day when the back seems tight.

Yeah, forgot that knees bent part. It's a MODIFIED ham stretch. Thanks for clarifying that part for me.

 

[GyM RaT 03]

What about the accupuncture you think that would help for this


GR03

 

[immortal]

You colud try and use a foam roller next time. That's what I have my clients use when their backs get "tight". I got mine from http://www.performbetter.com/ It's a bio-foam roller -
6" Round, 3' Long

It's just an idea.

Immortal

 

[md2b]

What about the accupuncture you think that would help for this


GR03

Sorry, bro. Personally I know nothing about accupuncture or it's effectiveness.

 

[LATS]

just remember that a muscle that is in spasm or contracted can be further irritated by forcing it to stretch which in turn can make it lock up even harder.. you might want to wait until you get it limbered up a little.. if a nerve is pinched/imflamed it can cause spasm ect.. take some anti imflams and use alternating heat and ice.. once it starts to ease up then start gentle stretches..

 

[GyM RaT 03]

Thanks alot bros. My back is now all loosened up and back to 100%. It must have been a spasm. IT lasted in total about 3 or 4 days. Anyway thanks alot. OH and I am going to get one of those foam rollers they sound good.


GR03

 

[mzright72]

low back pain

like that can be caused by the Quadratus Lumborum muscles as well.. in otherwords.. the muscle you would feel stretch when you do side bends.. if they get too tight or out of balance... you can send your low back into spasm...