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I’ve been dealing with some ongoing low back/sacrum/part-time glute issues over the past few months. I’ll try to be as brief as possible with what has happened and what I’ve done:
– Late-February: I’m a runner, was finishing up an 8 week aerobic conditioning stretch. On a run I intentionally tried to brace my core – squeezing glutes and contracting core/TA – this quickly tweaking my low back. Next day the LB was tender and spasmed when, say, bending over a low sink in a bathroom. Later that week I hit my tailbone hard sledding – yup – and it was definitely tender for a while (1-2 weeks) on a sit up or even lying down.
– Went to Chrio, got an adjustment and had quite a bit of compression. Generally felt okay, but had to go back ~2 weeks later.
– Early March – Was continuing with stretching, and remember noticing some PSIS “pain”, almost a burning or intense sensation, after laying down in bed after a long forward fold. Felt fine overall
– Mid-march: Longer runs, 2+ hrs, 13+ miles on the weekends. Started to have glute pain close to sacrum at beginning of runs, very noticeable on L side. This pain started to crop up at night/in the morning.
– Continued running through mid-April, with hip stiffness or even pain in early morning hours. Eventually, morning pain radiated around my illiac crest, glutes, and low back – impossible to lay down in any position and would have to get out of bed. Went to chiro twice after that. Last real run was 4/15.
– It took 1.5-2 weeks for pain to really subside. First week, without running, pain was quite bad at night. Forward folds eventually helped alleviate some pain.
– Since then, I still struggle with early morning pain, which has become more isolated to the very low back/upper sacrum area – almost exactly between and just below the PSIS.
I’ve tried a variety of things such as: glute strengthening, mcgill big 3, lots of rolling on glutes, upper back, low back, hamstrings, quads. I’ve dabbled in a variety of mobility items from TRS and old MWOD vids. All of this said, I still get some stiffness and even pain early morning, and walking even less than a mile often triggers a L glute/piriformis “pain” – or really just noticing it.
I would greatly appreciate any thoughts this community might have about the cause, treatment, etc. of this issue. It’s very confounding to me, and while the chiro is unconcerned about a herniation or other significant spinal issue, I still don’t feel like I have a good direction.
Thank you very much!
Have you seen any improve with what you have been working on?
Have you done hip work?
Is your psoas stiff?
Is your piriformis stiff?
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