When I train hard swimming, or add a lot of fly to my workouts, I usually end up overtaxing the lower back muscles where they anchor into the pelvis. I have pushed pretty hard this week and swam the last 3 days, so am experiencing this problem now.
If I don't stretch this area effectively, within 24 hours the muscles will lock up and I will develop a nasty low back spasm.
The best way I have found to stretch this area, (if I can't get to my chrio) is hanging from a chin up bar, and trying to relax my back, swing my legs gently pivoting my hips. Usually that helps a lot. Problem is there is not always a chin up bar handy.
Has anyone else experienced this type of muscle spasm? Have any other types of stretching been effective for you?
I don't seem, to get a good enough stretch (like a static stretch) without putting a lot of traction on the area, but it would be really helpful to find some alternatives. Thanks in advance for any suggestions.
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Results 1 to 6 of 6
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12-23-2007, 11:27 AM #1Lean Bulking
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What are some good low back & upper pelvis stretches?
I'm going to take the Sc0liosis curve out of my back and eliminate my nerve pain
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12-23-2007, 04:27 PM #2stretching blows
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some years ago, when faced with recurring lower back pain, my orthopede recommended this book:
http://www.amazon.com/Stretching-20t...8455760&sr=1-2
i recall it being very helpful. wish i could find it.
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12-23-2007, 04:54 PM #3Going for strong and lean
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Look here: http://www.exrx.net/Lists/Directory.html
For every muscle an exercise and a stretch is given.Joel
“Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”
My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
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12-23-2007, 05:13 PM #4Shoot first then ask
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I am prone to lower back spasm's so I may understand your issue. I often sit in a chair turning in the seat to the right until my knees are baced then I grab the back of the chair and use my arms to twist my torso to the right while concentrating on relaxing the back muscles. Hold for a ten count. repeat to the left.
Last edited by jawter; 12-23-2007 at 07:00 PM.
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12-23-2007, 06:26 PM #5Registered User
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You might talk to your chiro. I hurt my lower back last Spring and saw a chiro regularly for about 6 months. The first week he gave me a couple sheets with a dozen or so stretches for different areas of the spine. I still do about 10 minutes of stretches every morning for my lower back. I can tell after a few days when I start to skip them.
So...I say to a friend that I can't eat what she eats because "I eat funny". So she says "what does funny taste like?". So I say "Like rubber chicken".
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12-23-2007, 07:30 PM #6An 80's kind of guy.
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We have a machine at the gym that helps stretch the lower back area. When ever I get that pain right at the pelvis I spend a few minutes stretching with said machine -- which I would give you a link to but the Precor site is all flash
so damned them to hell because I wanted to also point out that my chiro dude has one of them.
To continue, I do stiff-legged dead lifts now to keep that area in shape. Light weights, bent knees, and slow. It's a maintenance exercise that helps me. I have fornicated my right lower back whence it connects to the pelvis before and I know it sucks, bad.
Good luck.
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