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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Lower back stiffnes
Tagged: lowback
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03/03/2014 at 12:34 pm #70826Paul BestermanParticipant
Hi everyone so about 6 months ago I tweaked my lower back after finishing my deadlifts, I was picking the bar up off the floor after racking the weights. I stayed off any exercise for about 5 week letting things heal back up. At the worst part of the back tweak the right side of my pelvis was tilted up it would slowly go away and loosen up each day.
Fast forward to today I have been back in the gym working on my mobility my hips are horribly tight and so were my hams and quads from squatting and deadlifting for so long with out doing any sort of stretching. About 2 weeks ago I upped the reps I was doing from 3 sets of 5 to 3 sets of 10 and I noticed that I have bad butt winking happening in my squats. The problem I am having now is that I feel like my lower back closer to the pelvis feels like is it stiff all the time except for when I lie down. Its not really painful but an uncomfortable feeling. Also some times I have noticed that I feel my sciatic nerve will start to tingle or have the burning sensation on my left glute. I have not gotten the sensation my feet or lower leg at all. I have stopped squatting so I don’t worsen things. I have been doing gut smashing do help with what I felt I had a pelvic tilt from sitting so much. I try and stand as much as I can at work but the stiffness in the lower back forces me to sit down through out the day for a little while. Just wanted to see what advice any one had on thoughts of how to move forward to help heal this.
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03/03/2014 at 1:39 pm #74235AnonymousGuest
Are you seeing improvements with your hips, hams, quads?
You want to get things figured out before there is pain.
Pro Episode #48 – Solving Low Back Problems with the Box Squat: Part 2
Pro Episode # 42 – Rounded Lumbar in the Squat? How’s your Hip Flexion?
Pro Episode # 27 – Butt Winking Is NOT ok. Ever. (So don’t you even think it.)
Episode 42: Creative Pain, Low Back Decompression, Hammies
Episode 128: The Pelvic Fault and Back Pain
Episode 168: Simple Recipes for Fighting Common Back Pain
The QL Is NOT a Bone…Even in THE Matt ChanAnother way to address the low back:
Jill Miller has some quick fixes here
A link for a free quick fix.
Addressing an area with more than one approach can help to hit the different aspects. -
03/03/2014 at 2:13 pm #74236Paul BestermanParticipant
Hi Kaitlin, thanks of all the links. I have seen improvement with the quads after I did the gut smashing but the hams and hips have been very slow. The hips have been a problem area for a long time for me I was taught to squat with feet out and walked with the duck feet and have been working on keeping things straight .
I have been doing the hip opener stretches from this MWOD but hasn’t helped to much yet.https://www.youtube.com/watch?v=JBHzXF-mVjY
When I did the gut smashing it really opened my hip flexors. I had been trying to do the couch stretch but I could not get my upper body to come up to straight because of the tightness, now it is much better.
With the gut smashing is it safe/ok to come across the spine or do I just want to smash on either side of the spine ?
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03/03/2014 at 9:16 pm #74237AnonymousGuest
Good to hear you are seeing improvements with your quads.
Have you looked up/down stream of the hips for impacting things?
Where its not a new issue it can take some time before seeing improvements. How often are you spending time on it? 2-3 times a day?
Some times you need to relook at a situation and take a different approach
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach.
Hamstrings
Pro Episode # 36 – Voodoo Floss Series # 3: The High Hamstring
Episode 58: Weird Hamstring Problems and Simple Neurodynmaics
Episode 82: Protect your scrotch or: Medial hamstring fun
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Super Sumo Groin Mob
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Episode 278: Tissue Flossing For Better Sliding Surfaces
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 265: 100 Episodes Left, Now Go Open Your Hips
Episode 184: Olympian Disco Pain Ball +Hamstrings
Episode 137: Best Hip Extensor (High Hammy) Mob and Better Jerk Shoulders
Episode 104: Hammer Your High Hammy
Seeing improvements with your feet& ankles?
Good to hear you are starting to see improvements with your gut.
Are you hitting your psoas? -
03/04/2014 at 4:37 pm #74242Paul BestermanParticipant
For the hips I have not looked up/downstream at all. I just watched the big engine webcast which explained a lot so I am just now getting a understanding of what could be causing some problems. Do you know if Kelly may be doing any more of the webcasts going into detail on other areas ?
For the hamstrings I have been trying to spend about 30-40 minutes every other day as well as the hips. I was focusing more on my psoas, iliacus, and ql to try and fix the back issue.
The feet I have been using a lacrosse ball, they are much better but still trying to work on the ankles they are pretty stiff. I cant seem to get dorsal flexion range. I loosened a lot of the tacked down skin on the achilles tendon which opened some range up but still not as much as I need. Not sure if the tight hamstrings are effecting this as well, I’m sure they are.
Question with the gut smashing is it safe/ok to come across the spine or do I just want to smash on either side of the spine ?
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03/05/2014 at 3:24 pm #74243AnonymousGuest
Good to hear the webinar helped improve your understanding of how things work and relate.
Yes, Kelly will be doing additional webinars when his schedule permits.
For the hips and hams I’d break the time into more than one session a day and hit it everyday.
This is important especially in the beginning for trouble areas that are not new. As with learning a new skill or element your muscles/tissue need the stimulus and resetting of the new position. You will hold the changed positioning longer and it will become your default positioning (as the other was) and you won’t have to think about it on a conscious level. You will create a new default (habit positioning), but this can take time. New neuropathways for the changed positioning to become default (habit) positioning.Is your back improving?
Good to hear your feet are improving.
For the ankle
Ankle Positional Fault Fix: Jill Miller Style
Episode 84: Calf Blaster Does Sound Cooler Than Dorsiflexion Blaster
Episode 25: Heel Cords of a Cheetah, Achilles Well Being
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Free Your Heel, Free Your Mind
Squat Quick Test: Is it your Ankles or Hips?
Episode 313: Improving Ankle Range, Super Friend Addition
Episode 303: Going Around The Ankle at MBSC
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 1
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 2
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Episode 167: Unglue That Heel Cord
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