Lower Back Problems

[ThatsABalk]

i've had lower back problems for years, since pinching a nerve there as a kid...nothing really major, just a littel soreness that would radiate down my left leg, usually after standing for prolonged periods...

so last month i'm off with a ladyfriend at a classy resort and i'm getting a massage and i tell the massuese (sic?) that a littel more attention to my back would be nice and he said "you know, your hamstrings have a considerable impact on your lower back, i'll work that too"...i filed that bit of info away for future reference...

i get home to vegas and i retreive that info and ask a personal trainer i know about it and he completely agreed with the masseusse...he explained why, but i am too dumb to remember the technical explanation he gave me...

there are really only two ways to strengthen the hamstring, running and those leg curl machines you find in gyms...so after hitting the bike i've been doing a couple of sets of leg curls at a moderate weight and the results have been immediate...

NOW, I AM NOT DOCTOR, NOR DO I PLAY ONE ON TV, but if you have lower back pain, consider your hamstrings...

TAB

[BT_Blue]

great idea TAB. Ive been running into some back pain myself.

TAB,

I think what the masseur & personal trainer communicated to you is that the hamstrings are a group of 3 muscles that work synergistically (meaning, they each help the other ones to function as against functioning alone)
The origin point of each of these bands of muscle is at the base of the gluteus maximus (buttock) the insertion point is just above and behind the knee. The nerve that runs right through these bands of muscle is the sciatic nerve (runs from achilles tendon all the way up the back of the leg then up your back to the lower extremity of your upper back muscle, one nerve on each side)
The sciatic nerve most commonly is pinched in the lower back between discs L4 & L5 (also the most common place for a bulging (NOT slipped) disc in the lower back) which is what causes the lower back pain in 99% of cases.
The masseur & p/t were both correct in telling you to work the hammies to strengthen them and take the pressure off your lower back, but you should also work your ads! The abs are the core muscles of the torso and also work to relieve the stress put on the intervertebral discs in the lower back.
So as well as using the hamstring curl machine in the gym, you need to strengthen the abs and also do the stretching exercises for the hamstrings (most common is to cross one leg over the other then lean forward from the waist and let your arms hang. 2nd most common stretch is to life your leg so it's parallel to the ground and at 90 deg to the other leg, rest the foot on something (ie a bench, table or chair) then lean gradually forward until you feel the muscle begin to stretch. DO NOT bounce (known as ballistic stretching) this will do more harm than good! Hold the stretch position for 10 secs then relax and repeat, stretching the muscles a little more the next time

I hope this helps. I'm also not a MD but 20+ years of involvement in sports medicine as an athletic trainer has taught Me a thing or three ;)


Rod

[ThatsABalk]

rod, thank you...that was very informative and helpful...

i workout daily and ab work is, of course, part of it...the only leg work i had been doing tho was interval training on the bike...

rod, do you have any advice for putting hair on the top of my head??/

thanx
TAB

[lindaleump]

I've suffered with a bad back all my adult life and I'm now 52 years old. I do not want to take advantage of this wonderful learning site for rules and mechaincs but if you are interested in what I found that worked for me, you can send me a personal message and I will email you info on has worked for me.

The main cure for just about any ailment that has not gone too far, i.e. requiring surgery to repair is proper diet, exercise, rest and water. When used in proper combination those four elements will help just about anyone overcome just about anything that is NOT life threatening or as I said, gone too far.

Not trying to use this site for personal advertising, just hope to pass along to others what has worked for me. thanks

[Russ_Lorenzini]

STRETCH...ALWAYS.

rod, do you have any advice for putting hair on the top of my head??/

thanx
TAB

Try doing less U-turns under the sheets! :)

[SoCalUmp]

Almighty TAB or Rod, got any remedies for the more then occasional shin splints? I wear two pairs of heavily padded socks and have good insoles in my plate and base shoes. It probally doesnt help i run and walk heel heavy so I am looking for ways to reduce the pain in my shins with out having to develop a new running style! :P

Almighty TAB or Rod, got any remedies for the more then occasional shin splints? I wear two pairs of heavily padded socks and have good insoles in my plate and base shoes. It probally doesnt help i run and walk heel heavy so I am looking for ways to reduce the pain in my shins with out having to develop a new running style! :P

It's been my experience over the years that if the shin splints are occuring on a regular or semi regular basis rather than just after the first couple of pre season training sessions after having a lay off in the off season, that what you most probably need is a trip to a foot doctor, ie an ortho surgeon and perhaps have othotic insoles made to measure for your plate and/or running shoes. Hope this helps :)

[ThatsABalk]

SoCal, i am no help there...i have never had any experience with shin splints....

tab

[SoCalUmp]

Is it sad that at 21 I have shin splints? :oops: Had them for most of umpire school in 2002 and now they are starting to come back. I will look into the foot doctor and see what they have to say I guess.