Sore Lower Back from Sitting/Inactivity?

[d'Anconia]

So recently my lower back has been getting incredibly sore and I'm trying to figure out exactly why. While doing deadlifts and squats certainly doesn't help with the soreness, I don't think that's the main thing causing it.

The soreness/pain is essentially what I've gotten before when driving a car all day which I assume is caused by the fact that I was sitting in the car seat pretty much all day long. Well now I'm having to study for school and I don't really have much of a choice but to sit down on my butt for hours at end.

Is there any way to combat this? Maybe find an ergonomic seat or something? It almost feels like a nerve-oriented pain rather than a muscle pain. Anyone else ever gotten this before?

[geordie1986]

I get this all the time and it sucks, I cant sit down for more than 20 mins without gettin pain in my back. If its realy bothering your best bet is to see a Dr or chiropractor, but I find sitting with correct posture to help especially when at a computer make sure your not humped over and that the computer is at eye level. Also every 15-30 mins make sure to get up and walk around just so that your back is not in the same poisition for too long. Hope this helps.

[radioheadhead]

sit up straight with your feet flat on the floor while at a desk, etc., it's hard not to slouch but it will help. take frequent breaks and walk around, stretch, etc.

[Daniel Roberts]

Not enough time to go into great detail here, but this is something I've suffered with for most of my adult life UNTIL I started working on improving hip mobility (through working on hip flexor flexibility),glute function, tissue quality and unilateral leg work (not exclusively).

Check out some youtube Joe DeFranco warm-ups, anything by Eric Cressey and Mike Robertson and Nick Tumminello - in fact most of the drills you'll need, leg swings, glute bridges etc, can be found on youtube.

I have been pain free for the last 4 years and only through some recent inactivity through sickness have my glutes atrophied somewhat and the weird nerve like pain in my left side just above the glute is now back.

Some quick drills and the pain's gone again.

Hope that helps.

[Clifford Gillmore]

Not enough time to go into great detail here, but this is something I've suffered with for most of my adult life UNTIL I started working on improving hip mobility (through working on hip flexor flexibility),glute function, tissue quality and unilateral leg work (not exclusively).

Check out some youtube Joe DeFranco warm-ups, anything by Eric Cressey and Mike Robertson and Nick Tumminello - in fact most of the drills you'll need, leg swings, glute bridges etc, can be found on youtube.

I have been pain free for the last 4 years and only through some recent inactivity through sickness have my glutes atrophied somewhat and the weird nerve like pain in my left side just above the glute is now back.

Some quick drills and the pain's gone again.

Hope that helps.


I started doing mobility work and Dynamic warmups around 3 months ago now, and I cannot sing the praises enough! The single greatest drill I have done has been Dick Hartzell's band work for hips, every day before and after training I'll do this;


xoBQjvxew5U


Also pick up a copy of magnicient mobility;

http://atlargenutrition.com/nutrition_detail.php?products_id=44

Sam Aicken, WA's strongest strongman and I have been doing these when we train and have GREAT sucess.

[Sensei]

Good suggestions throughout. Those JumpStretch Band movements are great - sitting in a 'seiza' position w. the bands like that is great medicine as well. if you are a very big or very small person however, it will be difficult to make them work.

[Clifford Gillmore]

Good suggestions throughout. Those JumpStretch Band movements are great - sitting in a 'seiza' position w. the bands like that is great medicine as well. if you are a very big or very small person however, it will be difficult to make them work.

Like Dick states, if your a little larger you can use 2-3 mini bands too. Dicks only a small guy and he could use the strong bands with some assistance.

[d'Anconia]

Thanks a ton guys. Kinda sounds like I should do a bit more stretching and make sure I'm never hunched over or sitting in a weird position for very long.

[galileo]

Stretching is a good portion of it. I have persistent back issues because my natural sleep position is very poor (on top of all else). I'd also get a foam roller and do myofascial release whenever possible.

[YoJimbo]

I have suffered from soreness in my back. Soreness not pain.
I think that the intorwebs make people a little bit paranoid about back problems. What i mean by that is any soreness in the back makes people freak out - due to the horror stories that people relate about back injuries.
rightly so don't get me wrong - i have been scared into good form - but i think there are some basics to check on outside of the gym:

Posture whilst sitting causing soreness - bad chairs for your bodytype / size
Posture whilst sleeping - old or crappy mattress design or pillows.
Not resting your back enough after injury.

If your back is really annoying you... begin by resting it for a couple of weeks. And take a look at where your sitting and what your sleeping on.

I switched by chair to a proper one with lumbar support. I was using a crappy stool. If your in the car all day look at how your seat is positioned or if it needs replacing with an aftermarket one that's more comfortable.
Switched my mattress to a memory foam one. My bed was to soft and I had to many pillows stacked on top of each other making my neck strain.
Rested my back for 2 weeks from heavy deadlifts and squats.

No more soreness since! Touch wood!