Repeated Low Back Strains
So for the second time in about 2 months I've strained my lower back to the point where it's pretty much painful to do everything and anything. Both times there was no "incident" that could be identified as the cause. Pretty much it was one minute I'm fine and then all of a sudden I notice the pain. The first time I tried ibuprofen and heat and eventually got some NSAIDs from my doctor and it went away. It just happened again, and I'll probably go the same route to treat and hope it heals fast.
My question is what the heck I can do to prevent this in the future. Could this be a deconditioned back or a inbalanced conditioning of my core, i.e. my front abdominals are much stronger than the back and causing the repeating strainings? FWIW, I have actually not been on my bike in many weeks, so it's not caused by riding or being in aero position. Advice and suggestions as to what to do to prevent a third time around would be appreciated!
Comments
jennifer:
here are a few recommendations:
-go see a medical doctor (orthospine, sports med, maybe neurosurg) when you have the symptoms. clinical and MRI imaging at this time can help pinpoint the cause. be aware that many of us have positive signs on MRI of disc pathology, but as long as they are not causing any problems, then they are fine. so, if they tell you there are signs of tears, then have them correlate the tears with your symptoms.
-once inflammation has subsided, definitely become a black belt in core balance and strength, in addition to flexibility. this is perhaps the most important thing you can do AND it not only helps prevent the strain, but also helps your sport performance.
-i would recommend against any manipulation of the area, other than sof tissue massage or accupuncture, until you are sure that there is no disk pathology.
it could be that you have a small tear(s) that occasionally gets inflammed enough that you irritate a nerve. if so, then if you can 'protect' that area from strain, with a strong core and even indirectly via accupuncture (i am educated in western medicine, but have positive personal experience (my dad) with accupuncture helping treat disk pathology). repair would only be indicated when the tear opens to the point where you have a full blown herniation AND it hits a nerve. your current symptoms don't indicate a need for surgical repair.
could also just be muscular, so important to get evaluated when you have the symptoms.
gh
Good stuff from Gilberto. I would just add that I have personally had wonderful results with acupuncture. Back in 2000, I had back surgery to repair a large ruptured disc (L4-L5), only to have it re-rupture 2 years later. They were eager to go back in with the knife, when a high school buddy of mine (who is now a neurosurgeon) thankfully told me, "No way. You cannot have 2 back surgeries before age 40. I make a living off guys like you."
He gave me the best advice ever: lose weight, start swimming (you're probably good with those), but to also start working on my core. Not just crunches, but all the muscles surrounding my spine. Basically, strengthen the muscles around your back, so your spine - and discs - aren't doing all the work.
Acupuncture saved me in 2002, from the acute pain, and continues to keep me healthy today. And, as a bonus, I take my best naps during treatment
Also, Mark Verstegen's book "Core Performance" changed my life back then (and now) with his emphasis on rotational and functional movement, "pre-hab" exercises, and recovery work. He has a new book, "Core Performance for Women".
Another fabulous functional movement and core training tool is the TRX Suspension Training system. If you've not seen it, check it out at www.trxtraining.com
Good luck with it!
Amen. The whole posterior chain - hamstrings, glutes, piriformis. If I don't keep up with hamstring stretches and that yummy pigeon pose, bad things happen
REALLY become religious with core and flexibility and it'll for sure do the trick.
in time, you should be placing palms on floor with straight knees and bending at the waist. placing forehead on shins from the same position, etc. Aim high, in other words.
be well.
GH