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Tigerstark
LSU Fan
Parts unknown
Member since Aug 2011
4819 posts

Pulled lower back muscle three times in the last 12 months
So for the third time I have pulled/strained a muscle in my lower back. This one is not nearly as bad as the last two, but obviously these things are not fun and the first two greatly limited me physically for a week or two.

My hamstrings are definitely tight (and have been for years) and I have recently begun a daily program to stretch my hamstrings and lower back better, as well as build strength in my lower back.

Anyone with any suggestions on specific stretches or exercises, or a story on what has helped them in similar situations?


Huey Lewis
LSU Fan
BR
Member since Oct 2013
3201 posts

re: Pulled lower back muscle three times in the last 12 months
Do you do reverse hypers?


Tigerstark
LSU Fan
Parts unknown
Member since Aug 2011
4819 posts

re: Pulled lower back muscle three times in the last 12 months
Do you do reverse hypers?

I do not - I'm pretty much using body weight at home, and some bands for stretching. I'll see if I can figure out a way to make this work with what I got.


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225Tyga
LSU Fan
Member since Oct 2013
8020 posts

re: Pulled lower back muscle three times in the last 12 months
quote:

Pulled lower back muscle three times in the last 12 months


your form is shit

your doing too much weight

you arent stretching your legs and back enough

you dont work out your core enough


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57
Salmon
USA Fan
On the trails
Member since Feb 2008
70061 posts

re: Pulled lower back muscle three times in the last 12 months
quote:

as well as build strength in my lower back.


this is the most important thing when combating this

I also had this issue for a long then really focused on strengthening my lower back and glutes and haven't had an issue since

reverse hypers, bridges, banded thrusts are all great starters before getting back into squats and DLs



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Rep520
Arizona Fan
Member since Mar 2018
7958 posts
 Online 

re: Pulled lower back muscle three times in the last 12 months
What are you doing for breathing and bracing during lifts?

That will make a big difference in stability and injury rate during lifting.

Beyond that, you're on the right track with stretching and strengthening.


Tigerstark
LSU Fan
Parts unknown
Member since Aug 2011
4819 posts

re: Pulled lower back muscle three times in the last 12 months
Maybe I should point out - none of the injuries have occured during a workout.

All in doing unusual things (such as helping someone move and put my body into slightly awkward position with weight)


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Rep520
Arizona Fan
Member since Mar 2018
7958 posts
 Online 

re: Pulled lower back muscle three times in the last 12 months
quote:

All in doing unusual things (such as helping someone move and put my body into slightly awkward position with weight)


Ok, that's a different thing. I'd still say focus on learning how to brace, bc it's a no lose proposition.

In terms of the strengthening, if you're having issues in awkwardly loaded situations, try exercises that load only one side. Suitcase deadlifts are a great option.

If you develop a capacity to handle an unbalanced load, that might offset the issue.


Tigerstark
LSU Fan
Parts unknown
Member since Aug 2011
4819 posts

re: Pulled lower back muscle three times in the last 12 months
Thanks for your thoughts to everyone. Going to add a few exercises. Unbalanced load work (extended in front of me and to the sides) is definitely a good idea based upon what seems to cause me issues.


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LSUfan20005
LSU Fan
Member since Sep 2012
6156 posts

re: Pulled lower back muscle three times in the last 12 months
Use a glute ham raise

Start doing dead bugs and variations


Tigerstark
LSU Fan
Parts unknown
Member since Aug 2011
4819 posts

re: Pulled lower back muscle three times in the last 12 months
quote:

Start doing dead bugs and variations



Those look like they will help and easy to do from home. Thanks!


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TheZaba
McNeese State Fan
NC
Member since Oct 2008
5594 posts

re: Pulled lower back muscle three times in the last 12 months
One other easy suggestion I would say would be to stretch your hip flexors too without compensating and going into lumbar extension

But all of this is pretty good advice


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Hamma1122
Member since Sep 2016
8787 posts

re: Pulled lower back muscle three times in the last 12 months
You doing something wrong


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
46 posts

re: Pulled lower back muscle three times in the last 12 months
Do a web search for the McGill Big 3 exercises. They are low risk, low impact exercises that will help build endurance and teach bracing of the core. Bird-dog is one of them. Hope that helps.


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