Stiff lower back...discouraging...

[Jodi_Lane]

Hi ladies! I'm curious if any of you are having issues or had issues with stiffer joints and/or lower back stiffness? I'm planning on going to the chiropractor once my financial situation gets better but I'm curious if any of you have a good workout routine that you use for your stiff joints? Mine is particularly in my lower back. I've noticed a total decline in how my joints feel lately when I work out compared to when I was around 25. It's discouraging ;o( It doesn't feel like muscle pain or the good kind of pain either, it's not really "painful" either. I'm guessing it's early on arthritis or something, but I'm only 30. I do have a little routine that sort of helps, it's a lot like Shakira dancing (haha!) and just rolling the hips and what not, sort of warming up the lower back, hips, etc. Thanks in advance if you have any suggestions. XOXO--Jodi

[Squatticus]

foam/stretch roll your back/hamstrings/hips before working out. Whats your warmup look like?

[oregonchick76]

Oh yeah, my low back gets stiff a lot - primarily from deadlifts, but also from squats. I have lordosis so I think I may be prone to low back issues. Sometimes if I start to feel stiff, I have to take a little longer break in between deadlifting and squatting sessions, otherwise that inflammation response kicks up and each session just makes it worse. I have to give my body time to heal up and for the inflammation to go back down.

There are things that apparently make it better for some people, although time and ibuprofen has been my biggest help - good form, stretching, hip flexibility/strength, etc.

[EPolis13]

foam/stretch roll your back/hamstrings/hips before working out. Whats your warmup look like?

Agree here. Your warmup and all the preventative stuff like foam rolling/lax ball are imperative. I do it every.single.day.

[thepowerwithin]

foam/stretch roll your back/hamstrings/hips before working out. Whats your warmup look like?

I agree. I really have to "baby" my lower back. When I get lazy about warming up and/or hamstring stretching, I immediately start having tightness, stiffness, and become susceptible to injuring this area. Also, pay attention to form when lifting ANYTHING. The DB rack at my gym is set up awkwardly, and I pay dearly if I'm racking/unracking dumbbells (or any heavy items) without using a proper lifting technique.

ETA: I ignored a stiff neck for about a decade, lol. Turned out to be a herniated disk. Maybe see an ortho to rule out anything more significant.

[foresail]

Work on your flexibility. Gradually stretch tight/short muscles to relax/lengthen them. Foam rolling helps loosen tight fascia. Carve out 30-60 min 5-6 days/week (at least initially) for this. It doesn't need to be done in one block of time.

I prefer stretching right before lifting as already suggested. Others may prefer doing it afterwards or at both times. Those who don't do any at all typically end up stiff. As mentioned above warm-ups are important. What I found the most beneficial though in keeping my lower back very relaxed was simply wearing a weight belt. After stretching, I put it on with a loose fit for most lifts/exercises. It traps in body heat to help keep lower back muscles toasty warm and relaxed.

There is a mountain of info on the internet suggesting good stretches for whatever feels stiff. Alternatively, look around for someone (typically a woman) who is very limber and ask her/him for help. Those people have a stretching database stored in their heads. If your small joints (fingers, toes, elbows) feel chronically stiff go see your doctor (not a chiro) without waiting. It could be a sign of something like rheumatoid arthritis (though far more common in folks 40+) which needs to be treated as early as possible.

[Jessicafitbod]

I've had this problem before. A PT specialist alerted to me to the fact it was less about my back, more about tight hip flexors. There are stretches that help.

[Jessicafitbod]

Also, as suggested above, foam rolling works really well.

[Jodi_Lane]

You all are SO awesome. Thank you so much for the tips! I'm definitely getting me a foam roller! I've got some work to do ;o). XOXO

[womanoid]

This isn't directly helpful, but... at one point I couldn't bend my lower back forward or even arch it and a chiropractor completely changed my world. Do what you can now, but if it's still troubling when you get the money, definitely seek out a qualified one.

[Cara0915]

Yes my lower back has always been a trouble spot for me (upper back/shoulder area worse though). Going to the Chiro, regular massage and the couple times i tried acupuncture helps a ton. I can't recommend foam rolling enough though, easiest and cheapest way to relieve some of that pain/pressure/tightness

Oh yeah, my low back gets stiff a lot - primarily from deadlifts, but also from squats. I have lordosis so I think I may be prone to low back issues. Sometimes if I start to feel stiff, I have to take a little longer break in between deadlifting and squatting sessions, otherwise that inflammation response kicks up and each session just makes it worse. I have to give my body time to heal up and for the inflammation to go back down.

There are things that apparently make it better for some people, although time and ibuprofen has been my biggest help - good form, stretching, hip flexibility/strength, etc.

I think some of your (and my) low back issues has to do with the abdominal damage due to pregnancy. Ever since I had my daughter my low back has been horrible. My dr said a lot of it probably had to do with having such a weak/damaged core. Another lovely lasting affect of pregnancy lol
I can't wait to see how my core issues are after I'm all healed.

[terralfirma]

Look up Rebecca Starr or "We Fly" on ******** or youtube. She posts videos regularly on how to increase flexibility (August or Sept was her "back flex" month) so there are a good number of videos.

For less intense stretching I would suggest finding a beginner "vinyasa" (yoga movements linked together) to help with some dynamic stretching. Also try to remember to stretch the muscle in opposition of the one you're stretching (in this case, abdominal.)