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econley · 11-29-2007, 06:45 PM

I have been battling muscle knotting in my lower back. I use heat to break them up but they return. Went to a PT who fine tuned my stretching which I have been religous about, also using foam roll, but they just keep returning.

Anyone else have a similar problem which they have had success with? The most stubborn one is in my lower left sidejust to the left of my spine.

kylie · 11-29-2007, 09:11 PM

My shoulders get really bad (I work at a computer and commute all day). I do a regular massage and chiro stuff to help posture and alignment and the muscles themselves, and it's been helping a lot. I've also started with some yoga which helps, and always stretching after runs.

It was just a matter of time for me -- get in the habit, and let it really become part of my life and then I starting seeing benefits.

krazyfranco · 11-29-2007, 09:31 PM

My lower back sometimes gets tight, and I was told its because my hamstrings are tight and somehow put extra stress on the lower back. Do you stretch out those hammies well? Its helped me a lot, don't know if you're having the same problem.

CarlyBoy · 11-30-2007, 07:46 AM

Tight hams is the problem for me. People may not make the association since the hams aren't what hurts. I'll get a sore lower back or even sore calves. Lots of stretching throughout the day is the only thing that helps me.

vanjames · 11-30-2007, 08:01 AM

Lower back pain is sometimes associated with tight iliopsoas (hipflexors) - I had a similar pain in my back and my PT addressed it with this stretch and adding some glute bridges and now no more pain - I do this stretch for 3min a side after every run now.

http://www.exrx.net/Stretches/HipFle...HipFlexor.html

tri-ac · 11-30-2007, 08:28 AM

i'm in for tight hamstrings, too. those babies need stretching for good back health...

big 3 · 11-30-2007, 10:25 AM

I had this problem for years. Then I started running. Now I seem to only have this problem if I'm not active enough. (like the other week when I was sick).
I'm guessing running helped strengthen all muscle groups the other's mentioned and forced me to keep them stretched too.
If it's bad enough that walking/running isn't an option. Chiropractor and some Physical Therapy can get you there. (been there, done that).
Also check out "Triangle Pose" a yoga stretch. I find that really helps keep the lower vertebrae from locking up and maintain range of motion for lower back.
Lastly, try to make sure you are stretching them out once you are warmed up. Much more effective.

Good Luck

psychosyd · 11-30-2007, 12:00 PM

I would suggest a trip to the chiropractor. It sounds like something is out of whack down there!

11-29-2007, 06:45 PM	#1
econley New Member Join Date: Nov 2007 Posts: 4	Knots in lower back I have been battling muscle knotting in my lower back. I use heat to break them up but they return. Went to a PT who fine tuned my stretching which I have been religous about, also using foam roll, but they just keep returning. Anyone else have a similar problem which they have had success with? The most stubborn one is in my lower left sidejust to the left of my spine.

11-29-2007, 09:11 PM	#2
kylie HyperActive Trifueler Skill Level: geek Primary Distance: Ironman Endurance Level: 4,6,8 Join Date: Jun 2004 Location: Monrovia, CA Posts: 3,208	My shoulders get really bad (I work at a computer and commute all day). I do a regular massage and chiro stuff to help posture and alignment and the muscles themselves, and it's been helping a lot. I've also started with some yoga which helps, and always stretching after runs. It was just a matter of time for me -- get in the habit, and let it really become part of my life and then I starting seeing benefits. __________________ You'll never walk normally again...Your back will be straighter, your head held higher and you'll walk six inches off the ground forever... (Anton) I have THE POWER!

11-30-2007, 08:01 AM	#5
vanjames Trifuel Regular Skill Level: IMC 05, IM OZ 07, IMC 07 finisher Primary Distance: Ironman Endurance Level: 7,7,7 Join Date: Feb 2005 Location: North Vancouver Posts: 499	Lower back pain is sometimes associated with tight iliopsoas (hipflexors) - I had a similar pain in my back and my PT addressed it with this stretch and adding some glute bridges and now no more pain - I do this stretch for 3min a side after every run now. http://www.exrx.net/Stretches/HipFle...HipFlexor.html __________________ Only those who risk going too far can possibly find out how far one can go. (T.S Eliot)

11-30-2007, 08:28 AM	#6
tri-ac Trifuel Regular Skill Level: Experienced beginner Primary Distance: Half Ironman Endurance Level: 5,5,3 Join Date: Dec 2005 Location: Portland, OR Posts: 840	i'm in for tight hamstrings, too. those babies need stretching for good back health... __________________ Adam tri-ac

11-30-2007, 12:00 PM	#8
psychosyd Member Skill Level: Intermediate-Advanced Primary Distance: Ironman Endurance Level: 10,8,7 Join Date: Sep 2007 Location: Port Perry, Ontario Posts: 103	I would suggest a trip to the chiropractor. It sounds like something is out of whack down there! __________________ Syd Admin. at Canadian Triathletes www.canadiantriathletes.com www.canadiantriathlete.blogspot.com

11-29-2007, 09:31 PM	#3
krazyfranco Member Skill Level: Intermediate Primary Distance: Half Ironman Endurance Level: 3,7,7 Join Date: May 2007 Location: St. Louis Posts: 76	My lower back sometimes gets tight, and I was told its because my hamstrings are tight and somehow put extra stress on the lower back. Do you stretch out those hammies well? Its helped me a lot, don't know if you're having the same problem.

11-30-2007, 07:46 AM	#4
CarlyBoy Member Skill Level: Intermediate Endurance Level: 4,8,5 Join Date: Jun 2007 Posts: 57	Tight hams is the problem for me. People may not make the association since the hams aren't what hurts. I'll get a sore lower back or even sore calves. Lots of stretching throughout the day is the only thing that helps me.

11-30-2007, 10:25 AM	#7
big 3 Member Join Date: Jun 2007 Posts: 50	I had this problem for years. Then I started running. Now I seem to only have this problem if I'm not active enough. (like the other week when I was sick). I'm guessing running helped strengthen all muscle groups the other's mentioned and forced me to keep them stretched too. If it's bad enough that walking/running isn't an option. Chiropractor and some Physical Therapy can get you there. (been there, done that). Also check out "Triangle Pose" a yoga stretch. I find that really helps keep the lower vertebrae from locking up and maintain range of motion for lower back. Lastly, try to make sure you are stretching them out once you are warmed up. Much more effective. Good Luck

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