Hello all, last week I was doing a back workout and I felt a bit of pain in my lower left back region. I stopped the deadlifts and continued my workout without too much discomfort. Upon getting home the pain started to increase and the following morning I couldn't put on my socks. I took 4 days off from work and rested. So, today I went back to the gym(which I probably should not have) to do a leg workout. I was doing squats, the barbell was on my upper back, shoes off, and I had air in my lungs. At the lowest point of the movement I started to come up and felt multiple clicks in my lower left back region. I could hardly walk so I collected my things and headed home. The pain is terrible and I seem to laugh and moan on the verge of crying when I move. If I lay on my back or stomach it is bearable. I can walk but I am still in pain and it takes me about 5 minutes to get to my feet. On my back I have tried raising my knees to my chest but it is excruciating. The pain is more severe when I pull my right knee up. I iced my back when I arrived home too. Any help to what this could be would be helpful. Should I try to push through the pain and stretch or is it best to lay down and rest. Is it a slipped disk? I have had injuries in the past but this is by far the worst pain I have been in. The pain is best described as sharp. It is generally isolated to the lower left back however in certain positions it shoots up due to the movements I try. When i walked I did feel some in my groin but it wasn't too bad and it is not there all the time. Could be because the pain in the lower left back is making me walk differently. Thank you to all.
This site just erased 10 minutes of my typing so I am going to rewrite but be brief.
* You have damaged your discs because of poor muscle usage and bad posture.
* You do not want to round forwards or bring up your legs to your chest as this increases pressure on the disc. (Disc bulge towards the rear)
* Your hips are off and this is also causing back issues.
To relax you lower back muscles:
1a) "Static extension on elbows" (Do a Google search)
To put the curve back into your lower back:
2a) "Static extension on elbows" (Do a Google search)
- To get your shoulders pulled back as well, pinch your shoulders together.
--- or ---
2b) "Static back 90-90 position" (Do a Google search)
- Put a rolled up towel of 2 soft foam balls under your lower back just below your beltline.
With D-L's you need to pull yourself down with your hips flexors. Yours are weak and you are substituting abs to pull your self down instead.
3) "SEATED ABDUCTOR PRESS" Part I
a) Sit at the edge of a low step so your thighs are parallel to the ground.
b) Wrap a belt or Yoga strap around your thighs just ABOVE your knees.
c) Press outwards against the strap for 2 seconds. Repeat 20 times.
- Let your abs relax and your hips rotate forwards, putting an arch into your lower back.
- Do NOT let your feet roll in. Keep weight on the outer edges of your feet and off the balls of your feet.
It is VERY IMPORTANT for you to let your abs relax. Let your hips do the work instead.
While you are still sitting - WITH ABS RELAXED -
4) Seated leg lifts.
- Lift your heals off the ground, toes stay on the floor. Use your hip flexors, not abs.
- As you get stronger, lift the whole leg. One leg at a time.
It is important to note that your psoas muscle is the ONLY MUSCLE that works when your thigh is bent more than 90 degrees to your torso. So to really work that muscle, start sitting with your thighs horizontal to the ground and then lift the leg.
Keep your lower back arched and don't use your abs.
5) Do full sit-ups with your feet hooked under something. Come all the way up and let your lower back arch some. This will also strengthen your psoas muscle.