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Lower Back Pain

Old 07-22-14, 12:55 PM
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Lower Back Pain

I've been experiencing some lower back pain over the last few weeks. The last two days have been severe enough as to actually debilitate me; I had to cancel a planned gym session yesterday and tempo ride this morning. I have a chiro appointment schedules for tomorrow morning, but have decided to post here so I can get any comments and advice from forum members regarding the diagnosis or prognosis of my condition.

Symtpoms:
Lower-back pain, offset to the right side. It definitely lies on the more "dull" constant pain rather than "sharp" pain, but really what it feels is stiff and sore. It worsens if I have been sitting for a while, and seems to be relieved by light walking, foam rolling and stretching.

Background:
Pain started around three weeks ago, right around the time when I upped my deadlift weight significantly. I cannot trace the injury to an acute lift, but rather it developed around the time that I started deadlifting and squatting heavier weight. As I have mentioned here before, I started to lift again a few months ago for the first time since college. Additionally, I have gone on two backpacking trips in this time period, with a less than perfect fitting pack, that have contributed to my symptoms.

So I am currently suspending any serious bike or gym workouts until I get this figured out, which is of course driving me crazy. I am foam rolling/stretching as needed, and am starting to get worried as the pain has been dull and constant for a few weeks, but quite bad over the last two days. Again, I have a chiropractor appointment tomorrow, but I have never been to a chiro, so I'm not sure what to expect.

Any advice/experience/comments are appreciated! I'm ready to get serious about recovery so I can (eventually) start training again.
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Old 07-22-14, 01:05 PM
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is it lumbar region? where your belt would go or between there and your tailbone?

i've had lower back issues from time to time, for me, causation was mostly from tight hamstrings, itb, and the lower back itself. cure was ice (not heat), stretch hamstrings/ITB without stressing the back, making sure I get up and walk around more rather than stay in a seated position all the time, sit properly with good posture, rest, ibuprofen, and if necessary some muscle relaxers.

also, stretch lower back. on stomach on the floor, flat, push up with arms and hold; lay on floor on back, bring knees to chest and hold, stuff like that.
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Old 07-22-14, 01:06 PM
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Is it a generalized pain, or concentrated in one spot?? I had some serious (I didn't leave the couch) back pain a few months ago that was diagnosed as an SI joint issue. Chiro did more than physio (although physio got me moving, it didn't fully make it better).

Sounds like you are doing the right thing by taking it easy & seeing a professional.

I spent 6 weeks doing nothing (minimal walking/housework/etc), before gradually easing back into things.
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Old 07-22-14, 01:10 PM
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Um, let's see... take some time off from strenuous exercise... heat/ice as needed... light to moderate exercise but only as comfort allows (don't push the pain). Light massage / stretching... If it doesn't get better after a couple weeks, have a real doctor look at it.

Did I really need to type this out?
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Old 07-22-14, 01:28 PM
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Chiropractor?
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Old 07-22-14, 01:32 PM
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Unfortunately there could be a gazillion different reasons for lower back pain all caused by different things. I always seem to get different stuff everytime mine is irritated. The Chiro should help a lot or at least have an idea of where the issue is stimming from. I've gone in there with pain before and come out feeling freaking amazing (at least for a little while). Unfortunately rest seems to be the cure for the most part. Sucks man being away from everything, I'm actually in the same boat right now because of IT band issue.

Good luck!
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Old 07-22-14, 01:47 PM
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Originally Posted by Creakyknees
Um, let's see... take some time off from strenuous exercise... heat/ice as needed... light to moderate exercise but only as comfort allows (don't push the pain). Light massage / stretching... If it doesn't get better after a couple weeks, have a real doctor look at it.

Did I really need to type this out?
My real doctor gave me some pain pills that didn't help & told me to see someone else (physio/massage etc).
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Old 07-22-14, 02:18 PM
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Go see PT, might be a disk issue. If you can request an MRI.
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Old 07-22-14, 03:02 PM
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Originally Posted by MDcatV
is it lumbar region? where your belt would go or between there and your tailbone?
It's in the lumbar region, for sure.

Also, as I can't trace this to a single event that caused my pain, I'm thinking that chronic tightness of hamstrings/ITB could be a significant factor. I had gotten lazy about my stretching/rolling routine prior to this issue.

Originally Posted by edbikebabe
Is it a generalized pain, or concentrated in one spot??
It's concentrated in one spot.

Originally Posted by Creatre
Unfortunately there could be a gazillion different reasons for lower back pain all caused by different things. I always seem to get different stuff everytime mine is irritated. The Chiro should help a lot or at least have an idea of where the issue is stimming from. I've gone in there with pain before and come out feeling freaking amazing (at least for a little while). Unfortunately rest seems to be the cure for the most part. Sucks man being away from everything, I'm actually in the same boat right now because of IT band issue.

Good luck!
Ya, not being able to ride due to chronic injuries is super frustrating! I've dealt with knee/tendon issues a couple times myself. I'll be spending a fair portion of the time I WOULD be spending working out at home stretching and relieving my back... Thanks for the good luck comment, and I hope your IT band heals up quickly.
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Old 07-22-14, 03:12 PM
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Originally Posted by TMonk
It's in the lumbar region, for sure.

Also, as I can't trace this to a single event that caused my pain, I'm thinking that chronic tightness of hamstrings/ITB could be a significant factor. I had gotten lazy about my stretching/rolling routine prior to this issue.
I used to be on my feet all day. Waiting tables, then as a bell hop. I wore heeled shoes, not huge, but like 1/2" and had crippling back pain often in that same spot. I switched to barefoot shoes and life improved rapidly. I still, if I sleep wrong, get a knot right there on the side of my spine. Laying on a tennis or softball and pressing it out helps, stretching hamstrings helps. YMWV!

Good luck!
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Old 07-22-14, 03:54 PM
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Ya I'm starting to feel that tight hammies are a big culprit.

Thanks guise!
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Old 07-22-14, 04:48 PM
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I've also noticed that it seems to be worst during the late AM hours.

Could sleeping position play a role?
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Old 07-22-14, 05:07 PM
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Originally Posted by TMonk
I've also noticed that it seems to be worst during the late AM hours.

Could sleeping position play a role?
I don't know about you, but it does for me. I sleep on my stomach or side. If on my stomach all night, bad back pain for sure.
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Old 07-22-14, 07:07 PM
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Another vote for hamstrings. Stretch those babies and then stretch them some more!
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Old 07-22-14, 07:41 PM
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Originally Posted by TMonk
Ya I'm starting to feel that tight hammies are a big culprit.

Thanks guise!
I have found this book really helpful

The Wharton's Back Book: End Back Pain--Now and Forever--With This Simple, Revolutionary Program: Jim Wharton, Phil Wharton: 9781579547035: Amazon.com: Books
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Old 07-22-14, 09:22 PM
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hip flexors too. if they are too tight (like mine) they will give you pelvic anterior tilt which puts extra stress on the lower back.
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Old 07-23-14, 06:32 AM
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I fix..

Originally Posted by Ygduf
I used to be on my feet all day. Waiting tables, then as a bell hop. I wore heeled shoes, huge,
You mean these ? I could see they may result in some back discomfort..

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Old 07-23-14, 06:55 AM
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In all seriousness, I can think of a couple possibilities but the one that seems the most pressing would be.

(1) Sleeping condition. Are you sleeping on a softer mattress, one where there is a dipping deformation in your hip area ? If so that will twist angle your spine, cause pressure on what sounds like an overtraining cause and effect. Weight training or more specifically resistance training is great but it has to be carefully monitored to ad strength without unnecessary bulk. A fine distinction especially in cycling where it can be easy to offset the optimal form. Mattress should be firm, pillow should only elevate your head to a restful position, one that doesn't strain the neck in.

(2) Concerning stretching, if you are using a roller then you are pulling and straining, if the resultant injury is from minor tear in your lower back muscles, a stretching routine that requires straining is only putting more strain on the injury, which dramatically lengthens the recovery time if it doesn't adversely affect the torn muscle tissue.
Stretching should be to the point where you feel a bit of strain, then you ease up a bit. eventually the range that you can stretch increases as your body adapts. Many people incorrectly believe that stretching needs to be painful to work. Nothing could be further from the truth.

(3) As far as Chiropractors, I have 2 in opposite ends of my family, One I wouldn't let her get anywhere near me as I think she is a quack and 2 years of schooling is definitely not what I consider viable qualifications. The other he had 10 years of medical school, certified as an Ostheopath, Chiropractor, attended university in Switzerland. The european certification requirements are much more stringent than in the US. One of the reasons why I have little confidence in many of the so called homeopathic medical personel that advertise. Be sure you vet this chiro thoroughly.

(4) You also may need to just " STOP ". No weight training, no cycling or at the very most very easy spinning. Torn musculature or/and connective tissues require full rest and recuperation to heal. Yep, your season could be over and not putting a stop to any strenuous workout brings the risk that you will seriously and debilitavely injure yourself even further.

Last edited by Moyene Corniche; 07-23-14 at 06:59 AM.
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Old 07-23-14, 08:18 AM
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Originally Posted by Moyene Corniche
(3) As far as Chiropractors, I have 2 in opposite ends of my family, One I wouldn't let her get anywhere near me as I think she is a quack and 2 years of schooling is definitely not what I consider viable qualifications. The other he had 10 years of medical school, certified as an Ostheopath, Chiropractor, attended university in Switzerland. The european certification requirements are much more stringent than in the US. One of the reasons why I have little confidence in many of the so called homeopathic medical personel that advertise. Be sure you vet this chiro thoroughly.
I agree. Finding the right chiropractor is just as important as finding the right bike. Just because one is bad or good does not mean they all are. I have been very fortunate with mine. Both doctors have worked with many athletes and the rest of us pretending to be athletes.
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Old 07-23-14, 09:53 AM
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Originally Posted by Moyene Corniche
In all seriousness, I can think of a couple possibilities but the one that seems the most pressing would be.

(1) Sleeping condition. Are you sleeping on a softer mattress, one where there is a dipping deformation in your hip area ? If so that will twist angle your spine, cause pressure on what sounds like an overtraining cause and effect. Weight training or more specifically resistance training is great but it has to be carefully monitored to ad strength without unnecessary bulk. A fine distinction especially in cycling where it can be easy to offset the optimal form. Mattress should be firm, pillow should only elevate your head to a restful position, one that doesn't strain the neck in.

(2) Concerning stretching, if you are using a roller then you are pulling and straining, if the resultant injury is from minor tear in your lower back muscles, a stretching routine that requires straining is only putting more strain on the injury, which dramatically lengthens the recovery time if it doesn't adversely affect the torn muscle tissue.
Stretching should be to the point where you feel a bit of strain, then you ease up a bit. eventually the range that you can stretch increases as your body adapts. Many people incorrectly believe that stretching needs to be painful to work. Nothing could be further from the truth.

(3) As far as Chiropractors, I have 2 in opposite ends of my family, One I wouldn't let her get anywhere near me as I think she is a quack and 2 years of schooling is definitely not what I consider viable qualifications. The other he had 10 years of medical school, certified as an Ostheopath, Chiropractor, attended university in Switzerland. The european certification requirements are much more stringent than in the US. One of the reasons why I have little confidence in many of the so called homeopathic medical personel that advertise. Be sure you vet this chiro thoroughly.

(4) You also may need to just " STOP ". No weight training, no cycling or at the very most very easy spinning. Torn musculature or/and connective tissues require full rest and recuperation to heal. Yep, your season could be over and not putting a stop to any strenuous workout brings the risk that you will seriously and debilitavely injure yourself even further.
Good points.

I have no experience with chiro (appointment today), so I'm skeptical. I have dealt with PT for knee issues (running and cycling) in the past so I know that I work well with PT. FWIW, the chiro has a lot of experience and gets good reviews on yelp, but I will decide for myself if it is something I wish to continue pursuing.
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Old 07-23-14, 10:48 AM
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The Chiro that I saw this time was nothing like the one I saw as a teenager. Much more into muscle manipulation & 'gentler' manipulation than bone-cracking.

She made me pain free - I can't argue with that.
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Old 07-23-14, 10:50 AM
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It is a very different experience than a medical doctor. simply put a chiro searches to realign your joints, of which many of us are misaligned due to bad posture, work conditions which are less than healthy etc... etc...
There will be some discomfort but if you sense pain and this chiro says it's normal just bear with it then I would halt the session immediately and seek other venues.
Just ask for his qualifications and where he attend dUniversity, if he feels insulted by that question, there's the 1st reason to head for the door.

Bear in mind also that we are often misaligned due to a conflicting muscle imbalance such as weak abdominals versus lower back muscles or vice versa. Since sour bodies are basically two similar halves, unequal strength on one side pulls and pushes your skeletal system offline.

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Old 07-23-14, 01:30 PM
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Well I just got back from the Chiro's office, which was nearly a complete waste of time and money IMO. She tried to re-schedule me for another adjustment, without attempting to aid my understanding of the situation, or offering a formal diagnosis or prognosis.

My issue is pain in the muscle/soft tissue of the right side on my lumbar region. The chiro's approach to treatment is more skeletal, where PT (in my experience) has been more about muscles/tendons, which is the approach that I prefer. Of course she explained to me that my issue is due to spine alignment, pulling on the muscles and creating the pain. I explained to her that muscle tightness/imbalance is also a viable explanation as to why my spine was mis-aligned, and that there seemed (to me) to be a chicken and egg relationship between the two. She could see that I wasn't going to just blindly come in and pay for periodic adjustments, as I realize there are other routes to treat my symptoms.

What I would really prefer, based upon my experiences, is PT. I have had success with PT before for knee issues (due to cycling and running), and prefer the more clinical setting and "feel" that PT has to it, relative to chiropracty. Additionally, I feel intuitively that the way to fix my body is by correcting muscle balance and tightness, not adjusting my back.
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Old 07-23-14, 02:18 PM
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If it's muscular ask about a Rx for cyclobenzaprine. You will feel better and it aids healing.

Time to recovery in patients with acute painful mus... [Adv Ther. 2011] - PubMed - NCBI
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Old 07-23-14, 02:49 PM
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Originally Posted by TMonk
Well I just got back from the Chiro's office, which was nearly a complete waste of time and money IMO. She tried to re-schedule me for another adjustment, without attempting to aid my understanding of the situation, or offering a formal diagnosis or prognosis.

My issue is pain in the muscle/soft tissue of the right side on my lumbar region. The chiro's approach to treatment is more skeletal, where PT (in my experience) has been more about muscles/tendons, which is the approach that I prefer. Of course she explained to me that my issue is due to spine alignment, pulling on the muscles and creating the pain. I explained to her that muscle tightness/imbalance is also a viable explanation as to why my spine was mis-aligned, and that there seemed (to me) to be a chicken and egg relationship between the two. She could see that I wasn't going to just blindly come in and pay for periodic adjustments, as I realize there are other routes to treat my symptoms.

What I would really prefer, based upon my experiences, is PT. I have had success with PT before for knee issues (due to cycling and running), and prefer the more clinical setting and "feel" that PT has to it, relative to chiropracty. Additionally, I feel intuitively that the way to fix my body is by correcting muscle balance and tightness, not adjusting my back.
Muscle tension and spinal adjustments go hand in hand. PT is good but will only address the symptoms rather the cause. But I can see that you would not be a good fit for chiropractic adjustments.
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