Was setting up my gear on the shore, gear bag on the ground, bend over to grab the ext. and bam feel a spasm in my lower back, perfect day and I am like f---! So took two Advil and actually was fine, then was sore the next day so laid around all day. Guess I was exercising a lot, foiling, swimming, indoor cycle workouts, BUT not stretching especially my lower back. Looked online and found some easy lower back stretches, but wondering what does everyone else do, what about just from a standing position bending over and trying to touch my toes?

What works for me is actually arching my back back. You can use fitness ball, a foam roll, I like to vary the diameters. Just lay on your back and try and lower your hips as much as possible.

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Manuel7 said..
What works for me is actually arching my back back. You can use fitness ball, a foam roll, I like to vary the diameters. Just lay on your back and try and lower your hips as much as possible.

I do that every day on a hard foam roller, do that more for upper back though but still roll down to my lower back, so I need to stretch lower back the other way too.

A simple straight stretch (pike towards the toes) such as you suggest can really do more harm than good. It's much safer in the long term to have a routine which strengthens the core, stretches hamstrings, abductors, adductors, psoas, mid-back, pectorals and really the whole complex because the whole thing is connected. I like the routine marketed as "Hyperbolic Stretching" but there are many other good protocols. Hyperbolic Stretching takes less than 20 minutes a day (as little as 8) and at the age of 66, with all kinds of injuries to my lower back, including a broken pelvis and moderate stenosis, I'm more flexible and less injury prone than I was in my 30s.

To stretch or not stretch before a workout??... My general sense is best is light movement working through the range of motion and getting some circulation going. Long holding stretched pushing the range of motion is questionable on cold muscles (ie. your back spasm??)

Manuel is probably onto something if you sit alot with poor posture. Throws the hip position out which I think can lead to low back pains.

I don't think low back spasm is necessarily the result of lack of stretching if your range of motion is good (when not in spasm). Back pain happens. Maybe more so if too much exercise (muscles were previous in a recovery state). Maybe weak muscles in certain areas. If it's pattern, then dig deeper to solution.

I like the foam roller and therapy balls (eg. lacrosse balls). I'm no expert on this but have heard best to keep the foam roller away from the lower back (floating ribs). Better to use therapy balls.

Best ever:
On back, knees bent at 90deg so heels are 18" (?) from your bum.
Roll both knees to side to touch ground and shoulders stay flat. Stretches whole back, usually get a little pop at pelvis level. Then slowly turn head the other way, you'll stretch arse to shoulders.


Learned the hard way:
Inside of thigh - the bit you feel when you "pull a groiny" actually attaches to opposite hip. Its a guy-wire stabilising sorta deal. So if you have tension inside of upper thigh for any length of time it is pulling your pelvis crooked and you will be fkd. It will ruin your whole back. Two yrs after surgery there, suddenly I was fkd and could not walk for weeks.
So while you're on your back doing the above one, do the knees apart stretch like ya giving birth (well but feet stay together)

I had back issues - now do those two in bed as soon as I wake - it takes 20sec. Problems reduced 90%.

I've had bad back pain but so far it was cured by doing zero weight good mornings, regular deadlifts, and popping my SI joint/doing SI releases. I was told not to squat or deadlift after getting a popping sensation in my lower back during a sailboat race and pulling hard on a sheet. Had constant lower back pain until I actually squatted and deadlifted again. Now it is quite rare and lasts a week at most.

However, that's me, and your pain may be entirely different.

There are lots of videos on SI joint release, worth trying maybe. I can sometimes give a very hard glute squeeze for a release, and there's associated pain and then relief. The first time is painful. Probably worth seeing a professional.

Also: something between the legs like a hard pillow or even two fists stacked. I squeeze knees together until it pops something. Don't over squeeze though.

I would also add that lower back pain/spasm is sometimes caused by leg muscle (hamstring/glute) tightness, and that gentle leg stretching can allow your hips to reposition correctly, relieving the pain.

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awg said..
I would also add that lower back pain/spasm is sometimes caused by leg muscle (hamstring/glute) tightness, and that gentle leg stretching can allow your hips to reposition correctly, relieving the pain.

Get a PSA test done, most common symptom is lower back pain

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Awalkspoiled said..
A simple straight stretch (pike towards the toes) such as you suggest can really do more harm than good. It's much safer in the long term to have a routine which strengthens the core, stretches hamstrings, abductors, adductors, psoas, mid-back, pectorals and really the whole complex because the whole thing is connected. I like the routine marketed as "Hyperbolic Stretching" but there are many other good protocols. Hyperbolic Stretching takes less than 20 minutes a day (as little as 8) and at the age of 66, with all kinds of injuries to my lower back, including a broken pelvis and moderate stenosis, I'm more flexible and less injury prone than I was in my 30s.

Dang, Awalkspoiled thank you!, that is why I was mentioning the bending over stretch because was not sure if it was good or not since all the lower back stretching diagrams I saw online did not include it.

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Loonie said..
To stretch or not stretch before a workout??... My general sense is best is light movement working through the range of motion and getting some circulation going. Long holding stretched pushing the range of motion is questionable on cold muscles (ie. your back spasm??)

Manuel is probably onto something if you sit alot with poor posture. Throws the hip position out which I think can lead to low back pains.

I don't think low back spasm is necessarily the result of lack of stretching if your range of motion is good (when not in spasm). Back pain happens. Maybe more so if too much exercise (muscles were previous in a recovery state). Maybe weak muscles in certain areas. If it's pattern, then dig deeper to solution.

I like the foam roller and therapy balls (eg. lacrosse balls). I'm no expert on this but have heard best to keep the foam roller away from the lower back (floating ribs). Better to use therapy balls.

Loonie, thanks, thought about what I did that morning, was sitting in a porch chair with thick cushions and sat sitting with my hips out so that lower back was not flat against the back cushion, noticed my lower back was not supported, but it felt fine then as I stretched my legs out.

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Mark _australia said..
Best ever:
On back, knees bent at 90deg so heels are 18" (?) from your bum.
Roll both knees to side to touch ground and shoulders stay flat. Stretches whole back, usually get a little pop at pelvis level. Then slowly turn head the other way, you'll stretch arse to shoulders.


Learned the hard way:
Inside of thigh - the bit you feel when you "pull a groiny" actually attaches to opposite hip. Its a guy-wire stabilising sorta deal. So if you have tension inside of upper thigh for any length of time it is pulling your pelvis crooked and you will be fkd. It will ruin your whole back. Two yrs after surgery there, suddenly I was fkd and could not walk for weeks.
So while you're on your back doing the above one, do the knees apart stretch like ya giving birth (well but feet stay together)

I had back issues - now do those two in bed as soon as I wake - it takes 20sec. Problems reduced 90%.

Mark, thank you, that sounds easy to do every day in AM, and will keep doing back roller in PM before bed.

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aeroegnr said..
I've had bad back pain but so far it was cured by doing zero weight good mornings, regular deadlifts, and popping my SI joint/doing SI releases. I was told not to squat or deadlift after getting a popping sensation in my lower back during a sailboat race and pulling hard on a sheet. Had constant lower back pain until I actually squatted and deadlifted again. Now it is quite rare and lasts a week at most.

However, that's me, and your pain may be entirely different.

There are lots of videos on SI joint release, worth trying maybe. I can sometimes give a very hard glute squeeze for a release, and there's associated pain and then relief. The first time is painful. Probably worth seeing a professional.

Also: something between the legs like a hard pillow or even two fists stacked. I squeeze knees together until it pops something. Don't over squeeze though.

aeroegnr, thank you, will give that a try too.

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choco said..

awg said..
I would also add that lower back pain/spasm is sometimes caused by leg muscle (hamstring/glute) tightness, and that gentle leg stretching can allow your hips to reposition correctly, relieving the pain.

Get a PSA test done, most common symptom is lower back pain

choco, thanks, Have had them regularly for years, all guys should, and that is not the issue for me fortunately. But know two guys who had their prostate removed, not fun before/during/after surgery.

awg, thanks too, will give that a try as well. Looking at going back to the yoga classes next week, never had back issues when I went to them once a week, but was back before covid.

Hi,
You don't want to stretch too much before a workout or activity such as surfing or windsurfing.
You are much better off doing a dynamic warm up to encourage blood flow into the muscles and areas which will be working for your given sport or activity.
You could do cat cow, or some squats making sure to activate the glutes etc for lower back specifically. Child's pose can is great gently mobilise the whole back.
Your way better off going for mobility and dynamic warm up to get your muscles and joints primed.
Foam roller, massage ball, stretching etc is for recovery.
Saying all the above you should see a professional, physio or osteo and they can determine what's wrong and prescribe the appropriate strengthening exercises. They would also be able to recommend a sport specific (windsurfing) warm up tailored to you and your problem areas.

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Bluefusionman said..
Hi,
You don't want to stretch too much before a workout or activity such as surfing or windsurfing.
You are much better off doing a dynamic warm up to encourage blood flow into the muscles and areas which will be working for your given sport or activity.
You could do cat cow, or some squats making sure to activate the glutes etc for lower back specifically. Child's pose can is great gently mobilise the whole back.
Your way better off going for mobility and dynamic warm up to get your muscles and joints primed.
Foam roller, massage ball, stretching etc is for recovery.
Saying all the above you should see a professional, physio or osteo and they can determine what's wrong and prescribe the appropriate strengthening exercises. They would also be able to recommend a sport specific (windsurfing) warm up tailored to you and your problem areas.

Blue thanks, will try doing some warm ups next time, just did Mark's stretches followed by a child's pose and the light sharp pains I had when bending or getting up from a recliner are now gone, still feel a dull ache so took some acetaminophen, see how I feel tomorrow in the AM. Though for the second day after a spasm I am actually feeling really good.

Lower back pain is just about gone!, so stretches for lower back now part of daily routine, always sit with lower back supported (no more slouching in the chair), and figure out a warm up routine pre foiling.

Just been doing the stretches Mark suggested, with holding the stretch both ways, lots of pops, and the child pose with leaning/stretching back into the lower back, 3x a day and have no more pain in back! Fastest recovery ever from that issue

I have also doing indoor cycling, with interval training every day (60 sec.seated/30 upright, back and forth for 10 min.), great cardio workout but that may have also tightened up my lower back, especially the 30 sec. standing up and pumping part.

Glad it is settling down for you. The surf strength coach app has great workouts and recovery strategies. It is aimed towards surfing but probably lots of crossover to windsurfing and loads of knowledge relating to strength training, recovery, self massage and staying in shape.
Also, I would be very cautious of nsaids such as Voltaren etc. They are one of the biggest disruptors of the gut microbiome and destroy your gut bacteria as well as being a major contributor to leaky gut. Basically, long term, they cause inflammation in the body and lead to a dependence on the drug. They are designed by the pharmaceutical companies to keep you buying them and other drugs etc.
Leaky gut is said to be the precursor of almost 100% of diseases and can be linked to all types of health issues from auto immune diseases, cancer, eAxma, inflammtion, joint pain, arthritis, dementia etc. So nsaids are extemely harmful to your long term health.
My go to for inflammation is a combination or vitamin D3, fish oil, a tumeric based anti inflammatory and garlic supplements. Take these when you have inflammation at higher than the recommended dose for 3 -7 days. Healthy proteins and fats after inflammation has receded will help the muscle rebuild and restore. As well as movement based exercise such as yoga.
The above combination was recommended by a trainer of Olympic athletes, slower then nsaids to relieve pain but still works just as well and benefits your body and gut rather than causing long term harm.
This is a good anti inflammatory below.
The same company has great omega 3 fish oil too.
www.fusionhealth.com.au/fusion-health/shop/pain-mobility-and-movement/arthritis-bones-and-joints/p/curcumin-advanced/FH-CURCUMINADV.html?lang=en_AU

Great podcast on recovery from injury using the method I have mentioned above.
underthebarpodcast.com/ep-41-dan-garner-recovery-series-4-part-2/

I do almost identical stretches as Mark does before getting out of bed. I reckon it has helped a lot.

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remery said..
I do almost identical stretches as Mark does before getting out of bed. I reckon it has helped a lot.

I forgot this morning to do them, was up making coffee and felt a slight twinge in lower back, and was like oh yeah do the stretches, and back is now fine!

Also learning to not bend over from the waist with knees straight to pick something up, but to bend knees and/or rest one hand on one knee to give support so lower back does not take all the strain when I bend over to pick up something, guess at 6' 0" my head is really applying a lot of force to lower back when it is sticking out 2' away from my waist!

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Bluefusionman said..
Glad it is settling down for you. The surf strength coach app has great workouts and recovery strategies. It is aimed towards surfing but probably lots of crossover to windsurfing and loads of knowledge relating to strength training, recovery, self massage and staying in shape.
Also, I would be very cautious of nsaids such as Voltaren etc. They are one of the biggest disruptors of the gut microbiome and destroy your gut bacteria as well as being a major contributor to leaky gut. Basically, long term, they cause inflammation in the body and lead to a dependence on the drug. They are designed by the pharmaceutical companies to keep you buying them and other drugs etc.
Leaky gut is said to be the precursor of almost 100% of diseases and can be linked to all types of health issues from auto immune diseases, cancer, eAxma, inflammtion, joint pain, arthritis, dementia etc. So nsaids are extemely harmful to your long term health.
My go to for inflammation is a combination or vitamin D3, fish oil, a tumeric based anti inflammatory and garlic supplements. Take these when you have inflammation at higher than the recommended dose for 3 -7 days. Healthy proteins and fats after inflammation has receded will help the muscle rebuild and restore. As well as movement based exercise such as yoga.
The above combination was recommended by a trainer of Olympic athletes, slower then nsaids to relieve pain but still works just as well and benefits your body and gut rather than causing long term harm.
This is a good anti inflammatory below.
The same company has great omega 3 fish oil too.
www.fusionhealth.com.au/fusion-health/shop/pain-mobility-and-movement/arthritis-bones-and-joints/p/curcumin-advanced/FH-CURCUMINADV.html?lang=en_AU

Great podcast on recovery from injury using the method I have mentioned above.
underthebarpodcast.com/ep-41-dan-garner-recovery-series-4-part-2/

Blue, thanks again, will check out the link and podcast, yes have to be careful with nsaids, especially Aleve/naproxen because it stays in your system so long (after 24 hr at recommended dose I feel a touch of nausea). Ibuprofen is a short acting nsaid, 3-4 hrs, so much better in that regard, same for acetaminophen which is not considered an nsaid because it only relives pain, neither of those make me feel nauseous and I do not drink, which when combined can destroy your liver, know someone that happened to. Have organic turmeric, and take omega supplements on top of eating canned herring. Funny thing is sardines make my sinuses flare up due to high histamine content, so herring while you would think are the same/similar are not the same species of fish and apparently have lower histamine levels.

"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

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aus201 said..
"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

Lucky you!, guessing you do not have a long back.

An add on for Mark's hip/back stretch, laying flat on back with knees touching (perpendicular to floor) and heels 18" from butt, turn head to right and lean knees to left, but right knee may not lay flat on top of left knee (which is flat on floor) so use left hand to press right knee until it is flat on top of left knee, when I do that hear a pop (when doing other side too), and any pain goes away.

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Sandman1221 said..

aus201 said..
"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

Lucky you!, guessing you do not have a long back.

186cm tall. Guess I am lucky but I have pinched my sciatic nerve a few times while wielding a shovel incorrectly - twisting instead of turning. When that has happened I've tried physio therapy and even acupuncture but the best treatment I have found is rest.

What I have discovered from the injury as it healed, is how much I was using my lower back instead of my abs, and how much I was leaning over with my head far away from my hips without bending my knees or using an arm on a bent knee to give support.

When rigging yesterday, noticed how often I needed to pick something up at ground level, or to be close to the ground to do something, used my knees for both so I am not straining my lower back. Back feels good after a fun day foiling!

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aus201 said..

Sandman1221 said..

aus201 said..
"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

Lucky you!, guessing you do not have a long back.

186cm tall. Guess I am lucky but I have pinched my sciatic nerve a few times while wielding a shovel incorrectly - twisting instead of turning. When that has happened I've tried physio therapy and even acupuncture but the best treatment I have found is rest.

Oh, so you are tall, maybe relatively shorter back?, or just have good posture. Sciatic nerve pain is usually caused by impingement by a rotated vertebrae that is stuck, chiropractor can fix that in 1-2 adjustments, or Mark's stretching exercise regularly could help prevent it.

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Sandman1221 said..

aus201 said..

Sandman1221 said..

aus201 said..
"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

Lucky you!, guessing you do not have a long back.

186cm tall. Guess I am lucky but I have pinched my sciatic nerve a few times while wielding a shovel incorrectly - twisting instead of turning. When that has happened I've tried physio therapy and even acupuncture but the best treatment I have found is rest.

Oh, so you are tall, maybe relatively shorter back?, or just have good posture. Sciatic nerve pain is usually caused by impingement by a rotated vertebrae that is stuck, chiropractor can fix that in 1-2 adjustments, or Mark's stretching exercise regularly could help prevent it.

Using the shovel properly would prevent it or, better still, do not play with shovels. LOL
Chiropracty is a black art - no thanks.

At least 4 times a day i need to stretch n relieve pressure in lower back. Similar exercise to Mark. To get a deeper stretch,laying on back cross the upper leg behind the lower knee as you twist. Feet dont need to be on floor. Just where comfortable. You can use your hand to lightly pull down on knees to open n stretch the lower back n glutes.
Cat n Cow are good strengthening exercises. Foam roller is also beneficial.

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aus201 said..

Sandman1221 said..

aus201 said..

Sandman1221 said..

aus201 said..
"Do you stretch your lower back?"

Never. Have been windsurfing 38 years. No back issues.

Lucky you!, guessing you do not have a long back.

186cm tall. Guess I am lucky but I have pinched my sciatic nerve a few times while wielding a shovel incorrectly - twisting instead of turning. When that has happened I've tried physio therapy and even acupuncture but the best treatment I have found is rest.

Oh, so you are tall, maybe relatively shorter back?, or just have good posture. Sciatic nerve pain is usually caused by impingement by a rotated vertebrae that is stuck, chiropractor can fix that in 1-2 adjustments, or Mark's stretching exercise regularly could help prevent it.

Using the shovel properly would prevent it or, better still, do not play with shovels. LOL
Chiropracty is a black art - no thanks.

Oh shovels are tough on back, the other option is going to a DO who practices OMM, osteopathic manipulative medicine, it is amazing what they can do.