Addressing Lower Back Pain

Since I’ve been running more, I’m having issues with lower back pain after longer runs – ie. so much that I’m crippled and can’t roll out or anything else my back will spasm.  After talking to folks, I think it is my posterior chain (back, butt, hamstrings plus tight pecs that pull me over).  So I’m working mobility plus a few posture changes.

  • I have a 2 hour commute so while driving, I put a lacrosse ball behind my upper shoulders.  This makes me think about pushing on it, which changes a bent over car posture into one upright.  I am hoping 2 hours a day without slumping will matter!
  • I got a second pair of progressive glasses especially for working at my computer.  I was constantly taking mine off and hunching over to see the screen.  LOVE THEM.  Compromises of middle age!

This is me in my car…

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Exercises and massage work:  I am trying to go weekly to see Steph Bedaw at Crossfit Nashua to help me.  She worked on my pecs and upper back and the next day, I did an air squat and felt like I could almost do it upright for the first time in my life.  It was amazing and has given me hope.

On my own, I’m doing a ton of work with lacrosse balls and posterior chain stretches.

  • Hips and butt and back just working the ball everywhere – leaning on it against a wall with leg nearest wall loose and moving.
  • Sometimes just lying on it on lower back and raising arm from side to overhead works it.
  • I work pecs against a crossfit rig lifting my arms up from side in front to overhead.

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Frog pose, seated couch stretch (or against wall) and the third which has no name.

 

Also, firelog seated post below, which my husband did with me yesterday – if this is too hard, put a folded blanket under your butt.  The first is a woman from the internet and the second is me so happy I could finally do it with my legs pretty flat earlier this year – it took awhile to get there.

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I did 7.3 miles yesterday in the snow and slush and was NOT crippled, so i take this as progress and will blog at another time about how important it is to trial run all the bad things that can happen so you can always mentally say, “no big deal, I’ve done this before.”  If only we had been taught mobility 30 yrs ago when I was working out in Golds Gym in Chicago alongside the ex Mr Olympia Sergio Oliva!!!  I encourage all young folks to not forget your rotator cuff exercises (ie. use Crossfit Symmetry) and to work mobility after/before every workout.

BTW:  A great resource for stretching is a book called “Becoming a Supple Leopard” by Dr. Kelly Starrett which is focused on resolving pain, preventing injury and optimizing athletic performance.

Clean eating, honest reporting and en route to badass,

Laura

 

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