OT: Fitness and Nutrition XII

[Non Player Canadiens]

Back pain is back. Think I’m going to shut er down on the running until 2025.

dawg i've been dealing with LBP for 10+ years now, but it got really bad in the last year or so, so i finally went to PT. this 30 min daily stretching routine has been helping me a lot:

1. hamstring stretch with strap (3 sets 30s each side)
2. figure 4 piriformis stretch (3 sets 30s each side)
3. cross-body piriformis stretch (3 sets 30s each side)
4. 30 rep straight left lift, each side, from supine position
5. 30 reps pelvic tilt supine, hold 3 sec each rep
6. 10 reps glute bridge, 5s hold each rep
7. 20 reps exaggerated belly breathing (yes really!), 5-10sec each rep

in addition, i got really into Horse Stance (mentioned it earlier in the thread), which i think has been helping with LBP as well. past the 1 min mark your body just kind of sinks down into a natural lower back/forward pelvic tilt stretch which feels really good. hope this info helps someone in this thread

 

[BehindTheTimes]

dawg i've been dealing with LBP for 10+ years now, but it got really bad in the last year or so, so i finally went to PT. this 30 min daily stretching routine has been helping me a lot:

1. hamstring stretch with strap (3 sets 30s each side)
2. figure 4 piriformis stretch (3 sets 30s each side)
3. cross-body piriformis stretch (3 sets 30s each side)
4. 30 rep straight left lift, each side, from supine position
5. 30 reps pelvic tilt supine, hold 3 sec each rep
6. 10 reps glute bridge, 5s hold each rep
7. 20 reps exaggerated belly breathing (yes really!), 5-10sec each rep

in addition, i got really into Horse Stance (mentioned it earlier in the thread), which i think has been helping with LBP as well. past the 1 min mark your body just kind of sinks down into a natural lower back/forward pelvic tilt stretch which feels really good. hope this info helps someone in this thread

I have been doing similar routine. I have been doing glute bridges with elastic band just above my knees and pulling apart. Then putting a soccer ball between my legs and squeezing. Seemed to be helping for the longest time along with kettle bell routine. It’s funny, because this pain came a few days after a really easy run, but it is beyond terrible. Saturday night I was almost in tears. More out of frustration than pain, but it freaking hurts too. I will try some of those stretches.

Lots of reading suggests that hamstring tightness can be a serious contributor to what I have. I never would have suspected that on my own, but either way, I have added plenty of hamstring stretching and to date it has not helped.