Lower Back Problems

[SikhSeeker]

WJKK WJKF

I've hurt my lower back and was wondering if anyone has any exercise or practices as to fix it please?

I was at the gym doing leg raises and it tightened up but was ok, the next day i was doing sandbag lifts and it just stiffened up. My spine hurts at the lower part of my back when I sit up or lie down.

Anyone got any suggestions?

Thanks

[Guest]

I could be just a muscle sprain.I would not risk it though.Just go to the doctors.

[chatanga]

mate, see a doctor, dont use forums for medical issues.

[SikhSeeker]

mate, see a doctor, dont use forums for medical issues.

lol i am dont worry, just thought u lot might have some desi remedies that you might have used in the past

[chatanga]

of course bro, but try and find out what exactly is the problem, by seeking professional medical advice, and then try the forums.

[Shamshere]

Yes see a doctor get some MRIs done if needed.

[luckysingh99]

The majority of back issues can be dealt with the appropriate stretches.

For lower back you should look at some kinesiology videos for the most suitable stretch.

Go to your GP as well and you will get some painkillers that will help but they won't 'cure' the reason, for this you need to take precautions next time when lifting and also with maintaining correct posture and stretches.

Most lower back, especially around the central spinal area can be helped by doing 'curving' stretches such as extending over a large yoga ball or doing a 'cat stretch'.

If you are doing sandbag lifts or anything slightly strenuous, then it is always important to be warmed up and stretched prior to beginning. Sounds like you were not warmed up wen doing the sandbag lifts or your posture/position was incorrect to the movement incorporated.

[Amarjodh Singh]

The key is to keep moving and doing your daily activities as much as the pain allows, bed rest simply makes it worse and it won't heal. Pain killers (to stop the spasm and tightening), activity, stretches,etc are what will help. A hot water bottle can help loosen it up.

GP will advise this too i'm sure.

[savinderpalsingh]

WahegruJiKaKhalsa!!WaheguruJiKiFateh!!

for lower back problems,

lay down on your chest on your bed

1)stretch and pull back your right arm and left leg as high and as long as you can

now do the same with oposite. left are and right leg

keep repeating , do not sprain your self

Note:- while doing this you must not support your body with other limbs that are not in excercise mode

2)keep laying down on chest

lift one of your legs to a 30 -45 degreee angle with your back. leg must be straight

stop it there in air and move paw of your foot front and back

repeat same with other leg .

3) walk more sit straight.

do proper warm up before working hard.

[luckysingh99]

1)stretch and pull back your right arm and left leg as high and as long as you can

now do the same with oposite. left are and right leg

keep repeating , do not sprain your self

Note:- while doing this you must not support your body with other limbs that are not in excercise mode

That is what they call the 'supermans' exercise !!

I have been taught to do this by just swinging up your left arm and right leg at the same time and stretching as far apart. The focus is not on the height lifted or the time you hold out for either. I was told to extend as far back as if there is a wall behind and infront of you and you are trying to touch it.

Then do this repeating every few seconds with right arm/left leg and then left arm/right leg again.

These supermans help build up and strengthen the CORE centre of body and back. They are very good for lower back compression pains that are caused by sitting for long periods of time.

To maintain the balance and to prevent yourself leaning onto the other limbs for support whilst doing this exercise, I find it much easier to do with a support like foam pad or heavy cushion under your forehead so that you keep your head flat down. This way your center of gravity gets maintained in the affected core area as well.