Tight hamstrings, lower back pain

[Taita]

Hi guys,

I am aiming to get an appointment with physio / massage bod (recommendations near Wirral?) to look at this at some point however wondered if there is anything I can be getting on with.

I have very tight hamstrings, with the left being slightly tighter. I struggle to do floor wipes (see 300 workout video) and leg raises with legs straight. Also can't touch toes etc.

When running I get a pain quite deep in my lower back, just to both sides of my spine, slightly more on the left. Not on the spine, but the muscles next to it. Means I have to stop and bend around for a little bit to sort it.

I am doing these stretches 3 times daily - is this too much? Before or after exercise? http://physicaltherapy.about.com/od/flexibilityexe...

Need to get this sorted as it is affecting my running and I join the Army in 5 weeks! Don't seem to get it when training with them really though. I try and use the warmup they taught me. How long till I see an improvement?

Thanks!

Edited by Taita on Tuesday 30th March 08:47

[roboxm3]

Are you sure that the problem is caused by tight hamstrings?

I've suffered with my lower back to some extent for years and I always assumed that it was due to tight hamstrings, so focussed most of my stretching time (which was admittedly not nearly long enough) on this area.

That was until I went to see a physio last week; he did a full body review whilst asking a lot of questions about what sports and activities I've done over the years, including any injuries and pains, before concluding that the route cause of my problem was exactly the opposite of what I'd previously thought.

My lower back pain was caused by my tight quads and hip flexor muscles, pulling on and rotating my pelvis forward.

I'm not suggesting that your problems have the same causes; simply that your self diagnosis (like mine) could be way off the mark and the sooner you get in to see the physio for some proffessional advise the better.

ETA. Hope you manage to get it sorted ASAP.

Edited by roboxm3 on Tuesday 30th March 09:07

[samdale]

try these, carefully

[Taita]

roboxm3 said:

Are you sure that the problem is caused by tight hamstrings?

I've suffered with my lower back to some extent for years and I always assumed that it was due to tight hamstrings, so focussed most of my stretching time (which was admittedly not nearly long enough) on this area.

That was until I went to see a physio last week; he did a full body review whilst asking a lot of questions about what sports and activities I've done over the years, including any injuries and pains, before concluding that the route cause of my problem was exactly the opposite of what I'd previously thought.

My lower back pain was caused by my tight quads and hip flexor muscles, pulling on and rotating my pelvis forward.

I'm not suggesting that your problems have the same causes; simply that your self diagnosis (like mine) could be way off the mark and the sooner you get in to see the physio for some proffessional advise the better.

ETA. Hope you manage to get it sorted ASAP.

Edited by roboxm3 on Tuesday 30th March 09:07

I'm not really 100% - so I think I could do with a visit to someone. Not sure who to go to however, do I go through doctor? No idea about this sort of thing.

My mate who attends physio for shin splits mentioned it to her, she said it is quite often hamstrings which ties in with Google saying people in office jobs suffer from it.

I do quite a lot of situps (not crunches) so my hip flexors and abs could be overdeveloped? Might start doing some back exercises.

[bales]

samdale said:

try these, carefully

What!!! If he has a sore lower back already doing RDL's will kill him!!

They are renowned for serious DOMS, you can do plenty of core work using bodyweight exercises, I would probably stick with them initially if you do have a lower back strength issue. However I would go to a physio first and get it checked out before doing anything really - other than lots of stretching obviously.

[SteA]

You definitely need a good assessment, in your area I would go and see Amanda at ACL Rehab in Speke, she really is excellent, very hands on and also looks after a lot of discerning top flight athletes. This is my professional area so it's not a random recommendation see:

http://www.aclrehabltd.com/

[FamilyGuy]

Could your running style be contributing? I managed to give myself lower back pain and so did some research. A known cause is not running upright, i.e. leaning forward so your back muscles are having to support the weight of your upper body hanging out over the front. Once I'd read this I made an effort to keep upright with a straight back and the problem vanished.

I also have tight hamstrings - I can't get within 9" of my toes but it's never caused me any problems. HTH.

[Taita]

SteA said:

You definitely need a good assessment, in your area I would go and see Amanda at ACL Rehab in Speke, she really is excellent, very hands on and also looks after a lot of discerning top flight athletes. This is my professional area so it's not a random recommendation see:

http://www.aclrehabltd.com/

Excellent, I will give them a bell.

FamilyGuy said:

Could your running style be contributing? I managed to give myself lower back pain and so did some research. A known cause is not running upright, i.e. leaning forward so your back muscles are having to support the weight of your upper body hanging out over the front. Once I'd read this I made an effort to keep upright with a straight back and the problem vanished.

I also have tight hamstrings - I can't get within 9" of my toes but it's never caused me any problems. HTH.

I think she might be able to put me on a treadmill and have a look?

[samdale]

bales said:

samdale said:

try these, carefully

What!!! If he has a sore lower back already doing RDL's will kill him!!

They are renowned for serious DOMS, you can do plenty of core work using bodyweight exercises, I would probably stick with them initially if you do have a lower back strength issue. However I would go to a physio first and get it checked out before doing anything really - other than lots of stretching obviously.

[/sarcasm]
maybe i should add a few more of these for you

[Taita]

I think I run like this (looks quite gay actually in that pic )

[Pkh72]

Taita said:

I think I run like this (looks quite gay actually in that pic )

Why have you got butterflys on your feet?

[bales]

Taita said:

I think I run like this (looks quite gay actually in that pic )

Do the butterflys on your feet help you to run faster?

[bales]

FamilyGuy said:

Could your running style be contributing? I managed to give myself lower back pain and so did some research. A known cause is not running upright, i.e. leaning forward so your back muscles are having to support the weight of your upper body hanging out over the front. Once I'd read this I made an effort to keep upright with a straight back and the problem vanished.

I also have tight hamstrings - I can't get within 9" of my toes but it's never caused me any problems. HTH.

As per the amusing drawing its all linked anyway, having a posterior or anterior pelvic tilt (i.e what the picture shows) is very common and is also what can cause overpronation which in turn can give pain anywhere. Its usually down to weak/tight hips/glutes and the deep muscles that hold you in an upright position so its not just a matter of trying to run differently.

I know people bang on about it, especially physios but so many things come down to core strength and being able to hold your posture correctly.

[FamilyGuy]

Taita said:

FamilyGuy said:

Could your running style be contributing?

I think she might be able to put me on a treadmill and have a look?

I guess so but I could sort of see it for myself I could tell I was leaning forward and not "running tall" - from your pic your stance looks fine though. It's a common problem with runners who are trying hard and are either leaning into the run or are fatigued and the upper body has drooped. I'm not saying you're doing either though, just making suggestions

Another style issue that can cause pain is running with your arms going across your chest from side to side which repeatedly twists your back - the arms should be to the side and moving like you're pretending to be a steam train There are lots of running sites with people far more knowledgeable than me on these matters and whole sections on pain and their causes/remedies, for example Cool Running

[Digger]

Pilates may be an option, although I wouldn't know as I haven't been to a class yet, but intend to this week. I could do with a stronger core and greater flexibility. May be an option for the OP?

Anyone done any Pilates?

Edited by Digger on Tuesday 30th March 11:43

[Taita]

http://www.wirralsportsmedicine.com/about_us.html

What do we think to these bunch? These are the ones my friend goes to.

I have an appointment with ACL mentioned but this one is quite a bit closer.

[BliarOut]

Measure your legs, the fact that one side is tighter than the other may mean they're a different length.

[Taita]

WARNING: MAMMOTH POST ALERT

Gents,

Went to ACL Rehab last week. Apparently the issue is a wonky pelvis.

The left hand side is rotated forwards - causing the bit below it to be strained causing the pain.

The right hand side is rotated backwards - caused by a tight arse cheek apparently .

I have been given the following exercises which I am doing 2 - 3 times a day. A type of clinical pilates apparently.

1: Lie on front on bench with legs dangling off to left side of bench. Bring left foot towards floor with leg straight. Bend left knee. Bring (keeping bent) up until thigh parallel to ground. Straighten left and lower back down. 3 x 12.

2: Pull on one of those rubber bands, with left foot behind front. Don't have one of those yet, so am not doing that. Using milk bottles as substitute for now. Chariot something I think it is called.

3: Stretch right glute by putting right ankle on left bent knee and pulling. 3 x 12. She did find a big knot in my arse also

4: Lie on back, pull left knee into chest.

Tried to find youtube videos but didn't know what to search for!

I went the day after the OP and have been doing them religiously 3 times a day. Just had to stop a run as was in proper pain. Cycling is no problems. Strangely doing the stretches and exercise 1 do help. And indeed straight after doing the exercises, I can touch my toes further down than previously.

Am I expecting results too quick? Worth seeing a massagey type as Physio isn't back off hols until Monday.