Best way to stretch out the lower back

[BoogeyMan]

Whenever I have a heavy leg or back day my lower back often gets pretty tight the next day or two after the workout. Not the usual DOMS but some stiffness and tightness. From your experiences with this issue, what stretches/exercises/remedies do you find to work best to help minimize or stop this lower back stiffness?

(I don't want to call it lower back pain because it does not limit me in any way or during any of my lifts but is prevalent following a heavy workout)

 

[Tazz]

Thing is with lower back it's literally the center of everything. So even stretching the back directly is not necessarily going to address your problem fully.

The classic lower back stretch is just simple as laying on back and pulling knees to your chest while trying not to let your back round off the floor at all. Many posterior stretches will help with lower back, so simple as bend over and touch toes. Or sit on with legs extended in front of you and reach towards toes(stretch with both toes inflexion and not). I'd suggest a more overall body stretching if you aren't already incorporating it, foam rolling in legs and hips can be beneficial. You have to be very careful foam rolling the lower back directly and I don't recommend it unless you know what you're doing.

very informative reply. love it

 

[BoogeyMan]

Thing is with lower back it's literally the center of everything. So even stretching the back directly is not necessarily going to address your problem fully.

The classic lower back stretch is just simple as laying on back and pulling knees to your chest while trying not to let your back round off the floor at all. Many posterior stretches will help with lower back, so simple as bend over and touch toes. Or sit on with legs extended in front of you and reach towards toes(stretch with both toes inflexion and not). I'd suggest a more overall body stretching if you aren't already incorporating it, foam rolling in legs and hips can be beneficial. You have to be very careful foam rolling the lower back directly and I don't recommend it unless you know what you're doing.

Thanks Red

I'm going to start incorporating more total body stretching like you suggested. I appreciate the useful info!

 

[mastermolnar]

Whenever I have a heavy leg or back day my lower back often gets pretty tight the next day or two after the workout. Not the usual DOMS but some stiffness and tightness. From your experiences with this issue, what stretches/exercises/remedies do you find to work best to help minimize or stop this lower back stiffness?

(I don't want to call it lower back pain because it does not limit me in any way or during any of my lifts but is prevalent following a heavy workout)

I would have this same problem everytime I squat or deadlift. My low back would feel like it was seized up and injured.

Foam rolling is great, as well as stretching. But I really saw a difference when I took some time to research self myo-fascial release massage and spent like $2 on a lacrosse ball. In the affected area I literally lay on the ball and find the really "knotty" areas and painfully work the ball around in small circles. It hurts so good dude. I also got a pretty affordable steel bar massage wand which I use on my quads calves and hams. Its amazing. Look into it and give it a shot sometime. Since ive started I dont feel like a Decrepit old man anymore after squats.

 

[EZ_E]

Got to Home Depot

Get an "ABS pipe" (they know what it is) the thickness of a foam roller (or close to it)

Roll on it.

Problem solved.

Also works on glutes to break up scar tissue from pinning.

 

[mastermolnar]

I love lacrosse ball, I very rarely use my foam roller anymore as the ball is usually just so superior for most areas IMO.

Exactly. I actually just got a new roller that I like far more. Its got a center channel and actually acts to help realign the spine. But still... the lacrosse ball is so effective. Ive actually grown to enjoy that pain

 

[44YOGearHead]

Have you tried 10 minutes of dry sauna? Limber me right up.

 

[Tazz]

Have you tried 10 minutes of dry sauna? Limber me right up.

great advice 44!

 

[BoogeyMan]

I would have this same problem everytime I squat or deadlift. My low back would feel like it was seized up and injured.

Foam rolling is great, as well as stretching. But I really saw a difference when I took some time to research self myo-fascial release massage and spent like $2 on a lacrosse ball. In the affected area I literally lay on the ball and find the really "knotty" areas and painfully work the ball around in small circles. It hurts so good dude. I also got a pretty affordable steel bar massage wand which I use on my quads calves and hams. Its amazing. Look into it and give it a shot sometime. Since ive started I dont feel like a Decrepit old man anymore after squats.

I've heard good things about using the lacrosse ball

 

[BoogeyMan]

Have you tried 10 minutes of dry sauna? Limber me right up.

Never have but my gym has a sauna. Won't hurt to give it a try if I'm already payin for it

 

[MaxxPursuit]

A Lacrosse ball and foam rollers get the job done for me..

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[RickRock]

Thing is with lower back it's literally the center of everything. So even stretching the back directly is not necessarily going to address your problem fully.

The classic lower back stretch is just simple as laying on back and pulling knees to your chest while trying not to let your back round off the floor at all. Many posterior stretches will help with lower back, so simple as bend over and touch toes. Or sit on with legs extended in front of you and reach towards toes(stretch with both toes inflexion and not). I'd suggest a more overall body stretching if you aren't already incorporating it, foam rolling in legs and hips can be beneficial. You have to be very careful foam rolling the lower back directly and I don't recommend it unless you know what you're doing.

This right here is excellent advice. As someone that has battled back issues for years, and someone that has worked hard to be able to do heavy squats and deadlifts, I can tell you that for me this was the absolute best route to take.

Even my chiropractor himself was the one that originally got me setup on this stretching routine to really help my back, and it works great

 

[EZ_E]

What's everyone's opinion on inversion tables?

 

[Montgomery]

What's everyone's opinion on inversion tables?

"I'm 72......and I feeeeeeeeel GREAT!!!!"

 

[jp1957]

An inversion table saved me from surgery.

Now one stretch I havent seen mentioned, was lying face down, keep pelvis on floor, and push upwards with your arms (yes, yoga move).

It sounds counter-intuitive, but it works.

Read Dr Robin McKenzies book " treat your own Back", its the bible for back issues.

You will learn terms like Lordosis, which is key to back health.

 

[BoogeyMan]

Thanks for the continued feedback fellas! Time to give some of these methods a shot