Pain in low back and hips

[Deleted]

I'll start this out honestly and say I think I hurt myself doing dead lifts with imperfect form.  But that's how things are and now I'm dealing with it.

I've taken a little over a week off at this point and I'm still in a decent amount of pain.  I'm super stiff in the morning, as in my right hip is so tight I have trouble bending over to shave my legs.  My back pain is right above my tailbone and it starts out bad.  By the end of the day it works its way out some but still bothers me after long periods of sitting (which I do every day of course, I have an office job).

Has anyone else dealt with a low back injury?  I'm planning on doubling up on my chiro visits for a while and I'm avoiding painkillers so I can tell if it's getting better at all.  If anyone has stretches they recommend for opening at all up please let me know.  I want to get back to working out.  I'm never dead lifting again though.

[woowoo]

I am still dealing with an old injury (not from dead lifts) in this same area. Honestly, acupuncture and Airrosti massage are the only things that helped me, along with two simple yoga stretches (downward dog and cobra). Acupuncture might help tremendously!

I do want to encourage you to keep deadlifting once you feel up to it. It's the BEST way to strengthen those areas to prevent further injury!

[finallykrisb]

I had a lower back strain not long ago and downward dog and cobra helped tremendously. Pigeon pose is great for your hip flexors and there are a couple more stretches I can't recall the name of. Let me check my Pinterest and I'll post them.

Eta: delicious-knowledge.com/running-week-11-reflection-post-workout-stretches/

This post has my favorites.

[wambam]

I lay on the foam roller and that seems to help.

[enfuego23]

Laying the foam roller and and slowly rolling your back out helps. I also agree that pigeon pose is a great stretch for the low back and hips.

[Deleted]

Thanks guys! I did pigeon this morning. Don't know why I didn't think of cobra and down dog instead of child's pose.

I'll have to look in to a foam roller.

I know ultimately that dead lifting with proper form will help to prevent this kind of thing, but right now I'm scared. I'm also using this as an excuse to book a massage for Friday. So, upside?

[ebeth]

don't ignore your hamstrings! low back pain is often due to or exacerbated by tight hamstrings. I surprised your chiro didn't mention that. that seems like the kind of thing they'd be all over.

[finallykrisb]

Aug 28, 2013 10:01:53 GMT -5 ebeth said:

don't ignore your hamstrings! low back pain is often due to or exacerbated by tight hamstrings. I surprised your chiro didn't mention that. that seems like the kind of thing they'd be all over.

Mention this to your LMT. They can strip them and it will help.

[Deleted]

Aug 28, 2013 10:01:53 GMT -5 ebeth said:

don't ignore your hamstrings! low back pain is often due to or exacerbated by tight hamstrings. I surprised your chiro didn't mention that. that seems like the kind of thing they'd be all over.

He did start stretching them for me recently.  Especially when I went in and he noticed that my pelvis is way out of alignment.

I guess I should do that on my own thought too, huh?