utpal
Total Posts: 40
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08-26-06 01:20 PM - Post#226730
Dear friends,
I was crusing very well with my workouts, progressing with a lot of disipline and devotion. It started with a low dull pain in my low back and now plays hide and seek with me all the time, especially when i sit in a chair and is worse in early mornings. i am software developer and sit at work. I feel a *tingling* in my lower left back, and sometimes i feel this tingle down my l left leg as well. Its been like this for around 4 to 5 weeks and i dont see any improvement, its only unpredictable.
i use ice packs and that helps somewhat.I have stopped running and working out. i am 29 years old.
The physical therapist told me my gluteus medius is weak and hurt and i do lying leg raises. a weak gluteus medius causes the low back to take on more stress and pain. i dont like pain killers like ibuprofin etc etc because that masks the pain and i cant judge my improvement..
now what should i do?
thanks
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Yeti
Total Posts: 6587
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Quote:
utpal said:
i am software developer and sit at work.
That's the problem right there. Sitting all day will kill your hip flexor flexibility, thereby causing excessive strain on the antagonist muscles (glutes, hams, low back). I'd recommend getting up and walking around often and going for long walks in the evenings if you have time (i.e. make the time). Doing high-rep bodyweight squats with a wide stance may help loosen the hips too. Don't forget static stretching after workouts.
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ccrow
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Those leg raises, lying on your side, right?
The most important test a lifter has to pass
is the test of time.
-Jon Cole
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jmac
Total Posts: 9046
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Sounds like sciatica to me since the pain comes around from the glute and works its way down into the leg. Many years ago I hurt my back doing some "too, bad form" heavy deadlifts and had this problem. The pain was quite severe and required that I lay off the weights for a while until I was better. Here is a page with some information and exercises that may help. I'd recommend you take it easy and work through this slowly. http://www.spine-health.com/topics/conserv/sciaex/sciaex01.html
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utpal
Total Posts: 40
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CCROW said: Those leg raises, lying on your side, right? Yes, ccrow. lying on the side bending the lower leg and raising the other leg. Figure 9 picture @ http://www.physsportsmed.com/issues/2000/02_00/fredericson.htmyeti: last week over the weekend i was getting better, but come monday i had to work and so sit in a chair during meetings and working..and it came back, its worse this weekend than last week. it just sucks: But will squats not make it worse...the glutes are hurt and cant bear body weight and that puts more weight on the spine... jmac: how long did it take to heal. i feel a pinched nerve due to the tingling, but the pain is more due to a very stiff/stubborn lower back. for me its been 4 to 5 weeks now.
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utpal
Total Posts: 40
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i have stopped working out completely. i fear if i lift a dumbell/bar, it might strain my back...
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jmac
Total Posts: 9046
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What were you doing as far as a lift when you hurt yourself? Ok, when I hurt my back I laid off for 12 weeks before I was able to get back to it and then it was like starting over with light weights. The cramping and pain through the glute and down the leg was severe enough that I used a cane for close to 9 weeks since I would get spasms when I walked. Have you talked with your doctor? My doctor at the time told me the he felt that I had not herniated a disk but I had caused a disk, L3, L4 don't remember to bulge and that was aggravating the sciatic nerve. For me it was rest rest rest with ibuprofen to get better. We perform the same job and I remember that the constant sitting was aggravating also. I found that standing up a number of times during the day and doing some stretching was helpful. Take your time and let yourself heal.
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utpal
Total Posts: 40
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jmac,
so far as hurting myself i remember it was on the squat machine. and thats when the mild pain started. i dont work out under guidance and i ignored it. i used to have lbp pain in the morning. then once i ran 3 miles on 2 sucessive days and the third day i was just miserable.
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Wicked Willie
Total Posts: 16864
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In addition to a weak gluteus medius (which is entirely possible,) your PT may has missed something a little more obvious...a tight piriformis longus strangling your sciatic nerve. In addition to your leg raise, you may wish to ask him about the following stretch:
Lie on your unaffected side on a high bench or table. Keeping your affected side leg straight, bring it as close to your chest as you can...most people can make 80-90 degrees or slightly better. Now, allow your straight leg to hang over and down as far as is comfortable. Done correctly, you will feel the stretch in your glutes (both superficial and deep muscles) and some in the low back.
I tend to irritate this muscle whenever my squatting form goes bad. I get the same tingling in the same locations you mention. A myofascial release therapist showed me this stretch...it seems to help.
By all means, clear this with your PT before trying this.
Wicked
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utpal
Total Posts: 40
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thanks guys...you all are truly wonderful..i have an appointment with my PT monday morning....i hate the tingling..(and i "expect" it when its gone, no matter what i am doing)..i will share what happens next in the meeting and ask him about the piriformis longus.
best wishes,
utpal
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utpal
Total Posts: 40
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Subeer
Total Posts: 1214
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Utpal Stretching has given me good results with everything thats stiff in me - the entire posterior chain, with primary focus on the lower back and hammies. Now I stretch everything with one stretch per muscle before my workout, and I feel really limber these days. No morning stiffness or mild pulls and aches during the day. I am 26yrs old and sit almost all day at work (accounts), driving, etc. Sitting without back contact on the chair backing also helps the lower back to remain activated. The knee should be around 90 degrees and the thighs not digging into the chair. Strenthen weak muscles. I am putting emphasis on my shoulder and lowerback these days. Also, it might help to fill your profile. Subeer
Life's a rock 'n roll
Means you keep rocking and rolling, no matter what, no matter how much; while people feel that you have to smash into the rocks and roll into a ditch...
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DanMartin
Total Posts: 20705
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Quote:
utpal said:
Dear friends,
I was crusing very well with my workouts, progressing with a lot of disipline and devotion. It started with a low dull pain in my low back and now plays hide and seek with me all the time, especially when i sit in a chair and is worse in early mornings. i am software developer and sit at work. I feel a *tingling* in my lower left back, and sometimes i feel this tingle down my l left leg as well. Its been like this for around 4 to 5 weeks and i dont see any improvement, its only unpredictable.
i use ice packs and that helps somewhat.I have stopped running and working out. i am 29 years old.
The physical therapist told me my gluteus medius is weak and hurt and i do lying leg raises. a weak gluteus medius causes the low back to take on more stress and pain. i dont like pain killers like ibuprofin etc etc because that masks the pain and i cant judge my improvement..
now what should i do?
thanks
Foam roller.
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Subeer
Total Posts: 1214
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Quote:
DanMartin said:
Foam roller.
These rollers are pain redefined, makes icing cake walk.
I love the pain, and they work so well that you can feel the muscle knots squish on the roller ... sweet
Life's a rock 'n roll
Means you keep rocking and rolling, no matter what, no matter how much; while people feel that you have to smash into the rocks and roll into a ditch...
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Andy Mitchell
Total Posts: 5269
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Quote:
Subeer said:
Quote:
DanMartin said:
Foam roller.
These rollers are pain redefined, makes icing cake walk.
I love the pain, and they work so well that you can feel the muscle knots squish on the roller ... sweet
Nicely put :)
Nice legs-shame about the face
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MrBean
Total Posts: 473
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Core exercises also work the glutes:
http://www.mayoclinic.com/health/core-strength/SM00047
First work on correcting your posture at the computer, shoulders back instead of slumped forward, abs drawn in, glutes tight.
while performing core work keep the glutes tight, neutral spine, head inline with spine, abs drawn in, and a posterior pelvic tilt (which will occur when the glutes are tightened).
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utpal
Total Posts: 40
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My glutues medius was recovering and i decided to get back into weights, eager and enthusiastic to pickp on the lost momentum. I had taken 8 days totally off from any physical activity except the lying leg raises. And i ran just 1/4th of a mile. Now forget the glutues. I wake up and while i stand, i cant bend forard more then 10 to 15 degrees without starting to feel a nice and AROUSING pain...takes my breath away....my life is brilliant....my weekends are fantasitic...sit on ice ...stare at the ceiling...and wonder why Christy...my only love in life... the appointment scheduler.... for the Orthopedics dude ....does not understand that i should be not be allowed to sit and stare at things while sitting on an ice pack..over weekends and after work....
Christy do you hear me.......Overall period of pain is around 2 months...time spent with ice around 1 month and 10 days...precise knowledge of the architecture of every inaccesible visible corner of the room is 100%..
Anyways my PT rescued me..when i say that i mean that intead of seeing the Ortho guy in 1 month i might see him in 10 days because...thats a remarkable reduction in the wait time...though not necessarily a reduction in pain...
i have an MRI scheduled soon and i will share with you all very soon the results...
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Laree
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Sorry to hear this! I had hoped you were feeling better by now.
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utpal
Total Posts: 40
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no laree, but at least my PT recommended me for an MRI, and i got it today...i hope to hear from my PT tomorrow. Lets see...thanks for your post...
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utpal
Total Posts: 40
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I have Spondylolysis, its on the MRI....
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utpal
Total Posts: 40
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Lumbar 5 (or L5) Spondylolysis.
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