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Old 04-21-2009, 07:52 PM   #1
Brian Collins
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Lower left back pain

Hey all,
I'm pretty new to CrossFit. I started doing the WODs with one of my buddies here in the sandbox and its been a great way to relieve stress and keep our minds occupied. My problem is this: Starting probably four to five months ago, I've had pain in my lower back that can be felt primarily when I raise back up from a bent over position. Its not an incredibly sharp pain, I'd say about a 4 out of 10 as far as how intense. It hasn't been a huge nuisance when I'm working out as I can only really feel it when doing back extensions and squats. And it only hurts on the left side somewhat close to my spine and below any surface muscles I can touch or massage.
I dont really know how it originated and as I'm an infantryman in the Army, there are probably quite a few things I could have done to get it out of whack. I mainly want to figure out if it is something I can stretch and exercise away or if is something thats just not going to go away. I have recieved no formal training on heavy lifts but I try to follow as closely as possible the correct form as demonstrated in the videos and discussed in the CFJ. Any help would be greatly appreciated.
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Old 04-22-2009, 05:30 PM   #2
Brian Collins
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Re: Lower left back pain

Well until yesterday morning I didn't realize that the Battalion Surgeon located on our JSS was a specialist on Sports Medicine and Back Pain. But I figured it out and he was able to adjust my back (well actually my sacroiliac joint) back into the correct position. He gave me some relatively light pain medication that I dont really need and some isometric exercises to strengthen both sides so that one side isn't doing all the work like it was. Hope this can be helpful to anyone dealing with the same kind of pain.
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Old 04-22-2009, 06:29 PM   #3
Jordan Wright
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Re: Lower left back pain

TIGHT HAMS'T trust me on this one I had the same issue. Hamstrings are really bad for this. PNF stretching. Check out Kelly's Video's on PNF stretching on hamstrings. Made a world of difference for me.


http://journal.crossfit.com/2009/02/...7-pnf-demo.tpl

Hope this helps bro.
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Old 04-22-2009, 09:09 PM   #4
Brian Collins
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Re: Lower left back pain

Well I appreciate the help, unfortunately I dont have a good enough internet connection to be able to watch the video. But I had a feeling it was partially tied into hamstrings so I've started attempting to stretch those out as I am very inflexible there. Thanks for the help.

Brian
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Old 04-23-2009, 12:17 PM   #5
Jordan Wright
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Re: Lower left back pain

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Originally Posted by Brian Collins View Post
Well I appreciate the help, unfortunately I dont have a good enough internet connection to be able to watch the video. But I had a feeling it was partially tied into hamstrings so I've started attempting to stretch those out as I am very inflexible there. Thanks for the help.

Brian
http://www.sport-fitness-advisor.com/pnfstretching.html

Try this link on PNF stretching. Kelly refers to it a lot in the video's. I use it and it honestly works. Sucks to do but works.
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Old 04-23-2009, 07:54 PM   #6
Brian Collins
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Re: Lower left back pain

I appreciate the link. Good description of how to do PNF stretching. I will definitely have to try that. Thanks again for the help.

Brian
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Old 04-26-2009, 07:27 PM   #7
Steven Low
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Re: Lower left back pain

Locate your iliac crest.

If it's below the iliac crest, NOT on a muscle, and to the side of the spine (which it sounds like from your description) then you may have some SI joint issues such as a possible slippage.

I'd see a physical therapist about that.


edit: oh... oops didn't read your second post. Looks like that was it.

Yeah, keep your muscles loose, and stress proper technique over heavier weights. Try not to do anything high impact either while your body adjusts back so it doesn't slip again.
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Old 04-27-2009, 07:26 AM   #8
Sean Murray
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Re: Lower left back pain

I suffer from a similar problem on the same side. Just above the pelvis bone. It gets really achey after heavy deadlifts/ heavy front squats/Kettle bell swings. It's interesting as I had an assessment from a personal trainer who is trained in some of the Gary Gray principles (if that means anything to people). He looked at my mechanics and found some issues with tightness in my left hip area and the left glute not engaging correctly. He's given me some very strange warm up movements that have on the whole relieved my symptoms. However, I'm wondering if the hamstrings are another dimension that need addressing. I will admit my left hamstring is a lot tighter than my right!! Any thoughts?
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Old 04-27-2009, 07:00 PM   #9
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Re: Lower left back pain

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Originally Posted by Sean Murray View Post
I suffer from a similar problem on the same side. Just above the pelvis bone. It gets really achey after heavy deadlifts/ heavy front squats/Kettle bell swings. It's interesting as I had an assessment from a personal trainer who is trained in some of the Gary Gray principles (if that means anything to people). He looked at my mechanics and found some issues with tightness in my left hip area and the left glute not engaging correctly. He's given me some very strange warm up movements that have on the whole relieved my symptoms. However, I'm wondering if the hamstrings are another dimension that need addressing. I will admit my left hamstring is a lot tighter than my right!! Any thoughts?
Stretch it out and foam roll it...

Massage too if necessary.
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Old 06-03-2009, 09:31 AM   #10
Greg D Hamilton
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Re: Lower left back pain

How long does it typically take to recover from something like this? The SI joint (lower left back pain)? What's a good period to rest it before getting back into CF?
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