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Old 11-25-2008, 09:50 AM   #1
Rick West
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Self Help for Low Back Problems

I have as many low back problems as most over 50s. I get tired of asking someone to dig into my L5-S1 reigon w/elbow for some relief.
The other day I saw my baseball and thought about the rollers some people use to stretch tight areas.
I put the baseball under my damaged back and rolled around to get it into the tight spots. Then I did a sort of modified crunch/squirming to work it into the injury. I can't tell you how much this helped. This isn't a substitute for proper therapy, but it helps when you are alone and in pain.
I hope this works for you like it did for me.

Ricisan
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Old 11-25-2008, 10:08 AM   #2
Brett Dartt
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Re: Self Help for Low Back Problems

a couple of others. put two tennis balls in a pantyhose as tight as you can and roll you back along them does wonders. and i cant even begin to describe how well a foam roller works for my back. especially when i work the IT bands with it
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Old 11-25-2008, 10:46 AM   #3
Bryan Gates
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Re: Self Help for Low Back Problems

Sometimes source of pain is not where the issue truely is. Trigger points in the glute med/min can cause referred pain in the lower back. Tight hamstrings and glute max can cuase pain in the lower back. If constant massage of the back is giving only fleeting relief then the problem is most likely elsewhere.
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Old 11-25-2008, 10:59 AM   #4
Rick West
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Re: Self Help for Low Back Problems

Bryan: You are right about tension in other areas. I do inversion daily and rotate my ankles daily. Sometimes I still get tight in the booty.
My problem comes from years as a roofer twisted up while laying shingles.
That is why my injury is on just one side of my L5-S1.
Finding the best method to treat our injuries is at best time consuming.
I hope this will help others w/similar problems.

Ricisan
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Old 11-26-2008, 02:37 PM   #5
Blair Robert Lowe
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Re: Self Help for Low Back Problems

I find doing leg swings can loosen up some stuff in the lower back besides the hip.

Hang from rings or a bar and swing in your hips. You have to completely relax in your shoulder ( so get those shoulders into your ear ) to let the load focus on the lower back ).

Foam roller work. I love mine. My roommates have made many a comment that my pleasure out of a foam roller should need a room.
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Old 11-27-2008, 08:18 PM   #6
Stephen Solano
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Re: Self Help for Low Back Problems

I have found that a little yoga goes a long way. I picked up 'Real men do yoga' and was quite surprised at the results. Bryan is correct, when my hamstrings are tight I tend to feel it in my lower back.

Good luck,
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Old 11-27-2008, 09:19 PM   #7
John Crocker
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Re: Self Help for Low Back Problems

Good suggestion with the baseball. I'll have to try it out. I've heard of other people doing similar things but mostly with the upper back.
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Old 11-27-2008, 10:33 PM   #8
Blair Robert Lowe
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Re: Self Help for Low Back Problems

Do a google on yoga and snaking your back to better health. It'll look you're a dog humping the floor but it can help loosen your back as well.
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Old 11-28-2008, 07:18 AM   #9
Wade Smith
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Re: Self Help for Low Back Problems

I pay my teenage son $20 to dig into my back/lats/shoulders with his elbows for 40 minutes. Win/win situation. He gets money to spend with his teenage buds and I get myofascial relief.

That plus foam roller plus lacrosse ball(s) and stretches.
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Old 11-28-2008, 12:00 PM   #10
Blair Robert Lowe
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Re: Self Help for Low Back Problems

I had my little brother walk on my back for about 5 minutes and felt pretty good but wouldn't pop my back as I thought. I have used small gym kids to do this as well ( they work cheap for snacks ) so long as the lil buggers don't try jumping on your back.
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