Lower Back Pain
A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced by the most sedentary of people as well as the most active. A lot of times, pain in your lower back isn’t even due to your lower back. It can be the effect of tight hips, tight hamstrings, or lack of core strength.
For us CrossFitters, lower back pain is caused by “any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements that produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.”
Ever run out of class before stretching? Get to class a few minutes late and miss the warm up? Sometimes a workout strains your body more than others. This may require extra stretching afterwards and even the next day. Do you ignore it and go about your day? Here are a few simple stretches for you. Twenty minutes of your day will relieve your back pain as well has put you in a healthy and safe place for future workouts.
Stretch Your Hamstrings:
- Lay on your back with one leg straight out in front of you and the other propped up on an upright. If you are really flexible, use a band to pull back your top leg. Hold for 30-60 seconds on each side. Repeat 2-3 times.
- Sitting up with your legs straight out in front of you, reach for your toes. If you can only reach mid-calf, stop there. Hold for 1-2 minutes. You should feel yourself slowly falling lower into position. Repeat 2-3 times.
Stretch Your Hips:
- Pigeon Stretch: My personal favorite. Bring one leg between your hands with your knee at a 90-degree angle. Your other leg should be straight out behind you. Do your best to keep your front shin parallel to your hips. If you are really flexible, lower your chest to the floor. Hold this position for 1-2 minutes on each side.
- Couch Stretch: Up against the wall (or couch, or door…) prop one knee on the floor, use an ab-mat or pillow to support the knee, with the front of your foot on the wall. Your supporting foot will prop you up on the floor. Keep your hips as straight as possible as to not throw your hips out of whack. Hold for 1 minute on each side. Repeat 2-3 times.
Release the Pressure:
- Lay on your back with your butt up against a wall. Legs should be up against the wall at a 90-degree angle to your body, feet facing the ceiling. Not only will this help with blood flow but will help relax the muscles of the lower back. Hold this position for 5-10 minutes at a time.
- Keep your core engaged. All the time. As you walk around, when sitting at your desk, during your workouts, wherever – whenever. Simply keeping your core engaged as much as possible will take pressure off your back and strengthen your core.
You don’t have to do all of these everyday. If you only have 10 minutes, choose 1 or 2 stretches to complete. The best part, you can do these anywhere; at the gym, at home, even in your office!