back ache after bending/work
Discussion
Is it the lower back you feel stiff in?
Look for lumbar stretches online, there's hundreds that help. Also look for back and core strengthening exercises, such as the plank, side plank etc. A quick google will throw up loads of info.
Also try and make sure if you are lifting in the garden, that you're lifting correctly with your legs.
Look for lumbar stretches online, there's hundreds that help. Also look for back and core strengthening exercises, such as the plank, side plank etc. A quick google will throw up loads of info.
Also try and make sure if you are lifting in the garden, that you're lifting correctly with your legs.
Watching this one with interest as I seem to have the same issue, have done for years.
Can sit in an office all day everyday all week , no issues.
Spend a few hours at the weekend washing the cars, or doing a bit of gardening, and the bending/leaning over required means that my back starts to stiffen up and then, if I keep going, starts to spasm and gets increasingly painful. By the end of an active day or weekend I'm struggling to get off the sofa. It's not the sitting down, or the being stood up that's painful, it's the transition between the two positions, or being half leant over like when working under a bonnet for example.
Can sit in an office all day everyday all week , no issues.
Spend a few hours at the weekend washing the cars, or doing a bit of gardening, and the bending/leaning over required means that my back starts to stiffen up and then, if I keep going, starts to spasm and gets increasingly painful. By the end of an active day or weekend I'm struggling to get off the sofa. It's not the sitting down, or the being stood up that's painful, it's the transition between the two positions, or being half leant over like when working under a bonnet for example.
steveo3002 said:
been doing alot of manual work in the garden and on the car , lots of bending /stooping etc
my back is very painfull /stiff for the rest of the day /next day , is there any stretching /help i can do to relive it after working , any exercises strengthen it ?
The uncomplicated nature of your symptoms, and the rapid resolution of your pain points to a short term muscular spasm. You're not saying it's unilateral (one-sided) and not complaining of pain in other areas, so (notwithstanding key back pain 'red flags', Google if interested) it sounds a lot like a spasm in the erector muscles of the lumbar spine. my back is very painfull /stiff for the rest of the day /next day , is there any stretching /help i can do to relive it after working , any exercises strengthen it ?
This is a really common problem, and it's mostly due to poor movement habits.
We are far less active as a population than we were years ago, and this has affected the ways in which we move. One of the key ways this happens is through the hip flexor muscles chronically tightening, and through the butt muscles under-activating. This is particularly common with those who sit a lot in their work, but can affect anyone who isn't actively working to correct it; even young, fit people of normal BMI.
You are probably a. not using your glutes enough and b. not hinging at the hip. Your descriptions of bending and stooping are consistent with this picture. This creates a rounded, 'kyphotic' posture in which the lower back muscles take an awful lot of loading, while the far larger and stronger glute and hamstring muscles do relatively little.
To correct it I would suggest a couple of different activities, but these will not fix the problem on their own. Only paying conscious attention to posture will enable you to apply the increased strength and mobility from such rehab work. If your problem continues despite trying these activities, I recommend you get assessed by a reputable sports physio. If your problem worsens, and particularly if red flags emerge, see your GP without delay.
- Do this stretch twice daily, taking it very gently and increasing the stretch gradually:
https://www.youtube.com/watch?v=yMnamNJZMBk
This is like a magic bullet for the hips and spine. It works to correct the chronic shortening and tightening of the muscles and soft tissues involved in your problem, allowing the freedom of movement needed to begin strengthening work. It's a thoracic spine rotation stretch, which allows better posture by helping you to keep the chest up and scapulas back as you lift. It is also a hip flexor stretch, allowing the pelvis to go back into a neutral 'stacked' position supporting the lumbar spine. And finally it stretches the hip abductors, which like the spinal erectors are used as 'glute substitutes', only for walking in this instance rather than bending.
- Along with this do goblet squats. These are another magic bullet, allowing development of strength and mobility while ensuring creation of a healthy hip movement pattern. They are 'enough' on their own for healthy movement in daily life if you have no particular strength goals, and unlike deadlifts and barbell squats, they can be adequately self-coached. Load can also be gradually increased over time with a low risk of injury. Even experienced lifters find them beneficial. Do them specifically as outlined in the below link. Dan John knows human movement like few others:
https://www.t-nation.com/training/goblet-squats-10...
These two activities will help, but as above, you need to consciously correct your posture as you work. Firstly think of a stacked spine. Obviously the spine is highly dynamic, but don't force it to stoop when your hips are designed for hinging. Stick your butt back as you hinge, tighten your bum, and keep your lower back flat. The easiest way to do this is by keeping your chest up, and (when not working overhead) keeping your shoulder blades gently back and down, as if trying to put them in your back pocket. As you descend using your legs and bum muscles, it will feel strange. You'll probably find you quickly get a stretching sensation in your hamstrings. That's ok, it's a good sign you're in position, just keep the stretch light as you focus on your posture. Take regular breaks from your work so you can maintain good form throughout.
Hope that is of some help.
Luke
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