Regularly pulling lower back muscle

[CopperBolt]

I m 62, retired and spend too much time sitting I know.

I do a regular mobility routine every morning and try to walk a few miles 3 or 4 times a week.

It s not enough. Today I had the temerity to load the washing machine and pulled muscle again. Seems to happen every few months.

The pain is the worst when trying to go from sitting to standing.

I need something that warms these muscles up daily to try and prevent these occurrences.

Wondering if a physio, sports massage or something could offer advice for exercises.

Anyone here any thoughts or advice?

Also any tips to speed up healing now welcomed.

Thanks all.

[ozzuk]

CopperBolt said:

I m 62, retired and spend too much time sitting I know.

I do a regular mobility routine every morning and try to walk a few miles 3 or 4 times a week.

It s not enough. Today I had the temerity to load the washing machine and pulled muscle again. Seems to happen every few months.

The pain is the worst when trying to go from sitting to standing.

I need something that warms these muscles up daily to try and prevent these occurrences.

Wondering if a physio, sports massage or something could offer advice for exercises.

Anyone here any thoughts or advice?

Also any tips to speed up healing now welcomed.

Thanks all.

I've suffered with this all my life up until prob 2 years ago. Sports massage helped massively to understand why problems were happening and what stretches to do to help. I also same time added band assisted pulls up to my workouts, since then I've not had any back issues.

[XJSJohn]

are you sure its not sciatica? Do you feel it pulling . hurting down one leg when it happens?

edit - tips for healing / preventing (what i do based on Sciatica)

when it happens, some sort of pain relief (for me personally, cocodamol) to stop the spasm then rest for as long as necessary so that its no longer spasming.

to prevent - finding the right weight for your frame and keeping to / below that.

Talk to a sports physio about the right simple exercise routine to help build strength around the problem. Ask how the routine can be adapted to be done at home rather than going to the gym so that you have a chance of regularly doing it.

Edited by XJSJohn on Wednesday 28th January 16:28

[CopperBolt]

XJSJohn said:

are you sure its not sciatica? Do you feel it pulling . hurting down one leg when it happens?

edit - tips for healing / preventing (what i do based on Sciatica)

when it happens, some sort of pain relief (for me personally, cocodamol) to stop the spasm then rest for as long as necessary so that its no longer spasming.

to prevent - finding the right weight for your frame and keeping to / below that.

Talk to a sports physio about the right simple exercise routine to help build strength around the problem. Ask how the routine can be adapted to be done at home rather than going to the gym so that you have a chance of regularly doing it.

Thanks.

Pretty sure it’s not sciatica, no leg pain or spasms.

I just feel something ‘go’ in my back and then the pain comes at certain states of back angle.

[CopperBolt]

ozzuk said:

I've suffered with this all my life up until prob 2 years ago. Sports massage helped massively to understand why problems were happening and what stretches to do to help. I also same time added band assisted pulls up to my workouts, since then I've not had any back issues.

Thanks.
May try and find a local reputable massager then.

[MDUBZ]

Im sure disreputable ones are also available but they might not help with stiffness..

It's most likely systemic: A combo of lack of core strength, hypermobile or immobile joints, muscle imbalances, poor technique which overload weak muscles e.g. bending and twisting simultaniously rather then maintaining bent knees straight back.

I suspect the advice will be both some mobility of the back e.g. cat,camel type exercises and some core strength development: doesnt need to be planks it can be just through breathing to start with e.g. inhale into the belly, tense your core and keep muscles contracted while breathing e.g. count of 4 on out, 4 hold, 4 in and repeat.

[CopperBolt]

MDUBZ said:

Im sure disreputable ones are also available but they might not help

I suspect the advice will be both some mobility of the back e.g. cat,camel type exercises and some core strength development: doesnt need to be planks it can be just through breathing to start with e.g. inhale into the belly, tense your core and keep muscles contracted while breathing e.g. count of 4 on out, 4 hold, 4 in and repeat.

Thanks

This is what my morning 5 minute routine is really(not the breathing, the movements). Need more input from a professional I guess.

[spikeyhead]

CopperBolt said:

Thanks.
May try and find a local reputable massager then.

Where abouts are you, someone may be able to recommend someone

[Bill]

Massage might help with symptoms, but isn't a fix. Go see a physio.

[PomBstard]

As others have already suggested, sports physio would be a good place to start. My lower back went into spasm about 17-18 years ago and a colleague pointed me towards the physio they used.

Have not looked back, always first place to call on if anything musculo-skeletal doesn’t feel physically right. Current physio practice I use is the same as attends to the local rugby and netball teams, so they’re getting practice too!

Then integrating the stretching into everyday life, and it gets a lot easier. Can’t help with UK recommendations, good luck!

[Slagathore]

As always - start with a physio assessment.

I would also say to try and find a physio qualified Pilates instructor and then give Pilates a go.

[Digga]

Agree with everyone who says physio (or osteo).

You don’t only need massage and the combination of that and some targeted exercises and advice is worth paying for.

[BlindedByTheLights]

Osteopath would be first call, they don’t just treat the symptoms they look for causes. I badly pulled my lower back a couple of years ago, just about walked into the osteopaths office and walked out with some exercises, it’s very very important to follow these!

[Wills2]

Osteopath and or Physio is a good place to start I'd also look to whether you are as mobile as you should be and whether any weight and strength ratios need addressing and any imbalances, glutes and core can be the issue it's important that we keep those active.

I always think a good test of lower body mobility is can you do a deep Asian squat should be able to sit in that for 30 seconds and then stand up.

[Badda]

Shakti mat. Insanely effective.

[Steve Campbell]

Another vote for Osteopath. Preferably someone recommended by someone local.

[Huzzah]

I use an osteo, but what helps massively is a weekly pilates class. Since starting 5 yrs ago I've hardly taken any cocodamol.

[DaveGrohl]

I found that once I had a hip done my back problems almost cleared up entirely.

Hips affect the back in ways you simply aren’t aware of.

Maybe not the case with you at all, but worth considering as a small possibility?

[Noise Allowed]

I am with Huzzah here. I suffered for years with lower back problems but since attending a weekly pilates class I have not had any more problems.

[smifffymoto2]

I thought I had muscular problems,turned out to be 2 herniated discs.
When my back ‘went’ I was incapacitated and in real pain.