Lower back pain

[Phanuel]

So I've had mild-moderate (depending on activity) lower back pain for about three years now. I'm 29 right now. The outside PT I'm going to says it was most likely caused by the slow speed cycling accident I had around that time (3 years ago) and that most likely what happened was the incident locked up my hip/back muscles and my supporting core muscles atrophied while my back took over more and more of the support role.

Background: I'd been cycling semi heavily during college and had no back issues. Stopped once I got out and only did sporadic cycling in the intervening 4-5 years with no back issues either.

I've had an X-ray and an MRI taken (Kaiser, so I have no way to access my own health records, yay?) that the spine specialist said were clean and that my pain was most likely muscular in nature as they couldn't find any reason for me to have pinched nerves or any other kind of damage. PT hasn't seen these documents, but he concurs with their assessment as I exhibit no shooting pains when bending over or having a leg raised to my chest.

Basically, I'm posting because I'm tired of having a completely worthless back for anything physical at this age and I just want some outside opinions. I have some minor things I've been told to do, but probably due to me just not doing them regularly enough I haven't really made any traction on this problem. I decided to go on a hike this last weekend with some people and I woke up the next day with a sore/painful lower back from just doing 7 miles of walking (admittedly up a hill for 95% of it) but really? A walk can cripple me?

What should I be doing? And should I be doing core exercises even if they hurt my back within 30 seconds and just push through the pain?

 

[Blackjack200]

Deadlift.

 

[Phanuel]

I, uh, uhm... That seems a little too simple of a solution.

 

[Mr_Heff]

Try acupuncture, swimming, stretch, try an inversion table, try hot yoga ( this may be your best option, it does wonder). Good luck

 

[Blackjack200]

I, uh, uhm... That seems a little too simple of a solution.

I have no medical expertise, and I have no direct experience with back injuries. That said, it makes sense to me that a strong back will have fewer issues than a weak back. Deadlifts produce very strong backs.

Start with a light weight (maybe even just the bar), and work your way up, add 10 pounds per workout, rest 3 or 4 days between workouts. So it could look like this: Wednesday, Monday, Friday, Wednesday... etc.

 

[highland145]

Good PT
Good evaluation
Appropriate PT program
Proper stretching
Retrain core muscles....tedium says hello.
Then proper exercises to build core muscles.

Repeat for life.

http://forums.anandtech.com/showthread.php?t=2118603&highlight=sacrum
Took another episode before I got off the $$ but it was well spent. If I'm diligent with the exercises, 3-4 times/week, I'm pain free. I'm 49.

http://forums.anandtech.com/showpost.php?p=33257127&postcount=16

 

[Zivic]

if it were me...

start a good weight training program. find a good chiro and get a massage once in a while.

right now, doesn't sound like you are really doing anything to help your situation.

 

[tonyfreak215]

Try foam rolling.

I don't have the source, but I remember reading somewhere that tight hip muscles can cause lower backaches.

I used to get aches fairly regularly because I sti 40+ hours a week. Started foam rolling (focusing on my hips) and the back aches slowly went away.

 

[abhishek25]

hot water therapy can work in this situation