Lower back pain after dynamic stretching - help

Post questions and tips on prevention, treatment, and rehabilitation of sudden injuries.

Postby Kit » Jul 10, 2005 22:13

I found my lower back had two problems - one it was weak, and I had to do exercises to build strength, but more importantly I found I had an imablance in the deeper muscles. Basically some of my deeper muscles weren't working and others were working harder to compensate for them. My chiropractor taught me some stretches that lengthened these weaker muscles and strength exercises to get them working again.

As for rounding the lower back... I train kung fu, not TKD but I do notice that in all the magazines, a lot of the people in pictures performing 'high' kicks in TKD not only round their lower back, but appear to be delivering the kick standing on a very bent leg, up on the tips of their toes. These are all attempts to get that 'extra' height. In my view I agree with my chiropractor who said that the extra height gained by doing this is a good way to injure yourself.
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Postby dragon » Jul 11, 2005 05:39

You should get your lower back condition checked out.

On the other side of the advice given:-

Keeping your supporting leg straight(even worse,deliberatley contracting it to ensure it remains straight),could cause lower back strain if your hip flexors of the supporting leg are tight.If they are tight,work on their flexibility with the rear leg raise and isometrics.
Try and maintain a relaxed state in your body throughout the movement of the front raise.Don't tense to keep your body rigid,don't relax so much that you come up on your toes through swinging the leg too high.
In this article,Thomas Kurz isn't keeping the supporting leg rigid for the front raise:-

http://www.stadion.com/column_stretch5.html

Dragon
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Postby chrislines » Jul 11, 2005 08:10

Yes it looks like the supporting leg is bent slightly but the body is upright. Something is obviously wrong if I am finding it this hard to do. As the DVD says, my back strength needs to be several steps ahead in order to do the stretching. I am going to work on my abs with crunches and reverse crunches and on my back strength with back extensions and the Good Morning Lift it demonstrates on the DVD. Then in a few weeks I'll move on to the leg exercises with Squats and Lunges to build up some strength and flexability. Until I feel strong again in my back I'm not going to do front leg raises at all, they are obviously a weak spot for me. I may still practice side raises though. I'll let you know how it all goes.
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Postby Kit » Jul 11, 2005 22:43

I agree Dragon.. One should never be rigid in dynamic training. A very good way to injure yourself!

What I am refering to in posture can be seen through the pic below:

1) Back rounded and supporting leg very bent, standing on tips of toes to try to gain height (ie not good for the lower back and will lead to injury, especially over time) http://www.budogirls.com/series/sonkal1/highkicks/sklbuhigh16.jpg
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Postby dragon » Jul 12, 2005 05:58

Yes,that is drastic.

That particular trainee(it may just be a one-off lapse in technique caught on camera) seems to be trying to touch her upper body to her leg rather than raise the leg to the upper body.

To prevent that happening i would recommend the "hand kicking" version of the front leg raise.
The out stretched arm will keep your aim on kicking your hand with your foot(or shin) rather than trying to touch your knee to your shoulder.

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Postby chrislines » Jul 12, 2005 07:04

Yes that picture demonstrates what you are talking about well. She looks young enough to get away with it though... maybe not in ten years time! It's interesting, if I remain upright and try and raise my front leg ie without leaning back, my flexability is practically non existant - I can only get about raise to about 20 degrees off the floor. It feels like the muscles that connect my leg to my lower back are very, very tight. Once in my TKD class a student commented on how he thought it was strange I could raise my leg higher to the side than the front. He said it was normally the other way round - I suppose that must just depend on the individual. I tried just warming up and doing crunches and the back exercises this morning. I'm going to stick to that for a while. As I mentioned earlier I cycle loads and I think I may actually have tightened up becauase of that. I have very strong legs but my flexability is tight.
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Re: Lower back pain after dynamic stretching - help

Postby cynthiya » Apr 11, 2011 03:26

What causes lower back pain in the morning? I wake up every morning with lower back pain which it goes away by mid day. Its been more then a week. I had this problem in the past, but it went away, now is back. How do I know if its my mattress? My husband doesn't get any pain from sleeping in the mattress.
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something viral
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