HELP. Lower back pain--Came on suddenly

[navigator]

Tolstoy said, "Happy families are all alike; every unhappy family is unhappy in its own way." The same could be said of backs. The cure to a bad back seems to be a little different for everyone.

I had severe sciatica about 10 years ago - I could barely walk at times. I tried stretching, exercises, chiropractor, acupuncture, you name it. None of it worked. What cured my case was simple: I started sleeping with a fat pillow underneath my knees (when I was on my back) and between my knees (when I was on my side). Apparently this reduces pressure on your lower back and properly aligns your spine while you sleep, which is for most folks 1/3 of their hours on the planet. It gradually got better over a few months and I've had no major issues since (knock wood).

 

[Nostradamus]

I got my diagnosis from a doctor. Severe lower back strain. NSAID or Prednisone + Flexeril and rest for 2 to 3 weeks and I should be back to normal according to the Doctor.

but I have to play this weekend so I have to see how I feel by Friday.

 

[Chas Tennis]

Select Comfort makes beds based on adjustable, pressure controlled, air mattresses. My sister, then my wife and then someone we recommended a bed to, all endorse the Sleep Number bed. I don't have back problems and find it very comfortable.

The rationale for the effectiveness of its design, in my opinion, is that a spring mattress will apply force to prominent structures such as the hip bone more so than a well adjusted air mattress. If a mattress pushes on the hip that might cause the spine to curve more that necessary to support the body. Similar support for sleeping on your back. No science, but I believe their advertising on this point - the woman lying on her side and the reduced bending of the spine.

 

[Nevarin]

I got my diagnosis from a doctor. Severe lower back strain. NSAID or Prednisone + Flexeril and rest for 2 to 3 weeks and I should be back to normal according to the Doctor.

but I have to play this weekend so I have to see how I feel by Friday.

If you have a SEVERE lower back strain, forget about it.
The Stop and Go Movements + the core rotation in tennis is just way much for that. Even if you "feel" fine the probability to be hurt on a stretched out ball or a fast stop is pretty high. I would not do it!

 

[Nostradamus]

If you have a SEVERE lower back strain, forget about it.
The Stop and Go Movements + the core rotation in tennis is just way much for that. Even if you "feel" fine the probability to be hurt on a stretched out ball or a fast stop is pretty high. I would not do it!

Is there anything I can do from now and Friday to make it better to play ? Should I do more stretching or leg strengthening workouts ? or get a Massage ??

 

[Sirius Black]

Is there anything I can do from now and Friday to make it better to play ? Should I do more stretching or leg strengthening workouts ? or get a Massage ??

No leg strengthening workouts, dummy! Do what your doctor said and rest. Don't play. Thank me later.

 

[Nostradamus]

Select Comfort makes beds based on adjustable, pressure controlled, air mattresses. My sister, then my wife and then someone we recommended a bed to, all endorse the Sleep Number bed. I don't have back problems and find it very comfortable.

The rationale for the effectiveness of its design, in my opinion, is that a spring mattress will apply force to prominent structures such as the hip bone more so than a well adjusted air mattress. If a mattress pushes on the hip that might cause the spine to curve more that necessary to support the body. Similar support for sleeping on your back. No science, but I believe their advertising on this point - the woman lying on her side and the reduced bending of the spine.

I am looking at the Performance series bed with adjustable sleep Number beds. Queen is like $1999. is this good ?

 

[Nostradamus]

No leg strengthening workouts, dummy! Do what your doctor said and rest. Don't play. Thank me later.

but Isn't Strained back just strained muscles ? you can't really do a major damage even if you play and make it worse ?? am I right ??

 

[Sirius Black]

but Isn't Strained back just strained muscles ? you can't really do a major damage even if you play and make it worse ?? am I right ??

Is this Miracle? Is your doctor Herb Brooks? Did he tell you that? How do you think you injured yourself in the first place?

Go attempt to lift with a bad back. You're having trouble getting out of bed? You're not playing.

 

[Nostradamus]

Is this Miracle? Is your doctor Herb Brooks? Did he tell you that? How do you think you injured yourself in the first place?

Go attempt to lift with a bad back. You're having trouble getting out of bed? You're not playing.

but this is only Tuesday. I still have 3 days left. and this feels so much better than it did on Saturday which I couldn't even walk or get out of chair. now I can walk ok and get out of chair with not too much pain. If I take the Steroids, it might speed up the recovery. my doctor gave me some steroids......

 

[gut wax]

Is there anything I can do from now and Friday to make it better to play ? Should I do more stretching or leg strengthening workouts ? or get a Massage ??

Sure. Hie thee to a Chiropractor.

 

[Nostradamus]

Sure. Hie thee to a Chiropractor.

can he heal me in one day ?? how this is muscle strain in lower back. it is not like a slipped disc or something where he can just pop it back into place with one push..........

 

[Chas Tennis]

I am looking at the Performance series bed with adjustable sleep Number beds. Queen is like $1999. is this good ?

I don't know the current models or prices. Ours has two independently settable halves. There's a new model that elevates, that one is probably expensive.

I believe that one unusual feature to their business is that they sell through their own stores. If possible, you should go to one of the stores and try one.

 

[snvplayer]

can he heal me in one day ?? how this is muscle strain in lower back. it is not like a slipped disc or something where he can just pop it back into place with one push..........

First, no one can't just "pop" slipped disc "back" into place....Chiropractors can do soft tissue work to speed up recovery.

If you play this weekend, you are risking to extend your time away from tennis because your injury will get worse, and you are likely to injury other other areas of the body because of compensation (in this case, upper back, hips, and legs). Think about what happened last Sunday, and something worse will repeat.

Sure, you feel much better than last Sunday, but it doesn't mean your lower back muscles have regained strength to withstand tennis.

 

[Chas Tennis]

I got my diagnosis from a doctor. Severe lower back strain. NSAID or Prednisone + Flexeril and rest for 2 to 3 weeks and I should be back to normal according to the Doctor.

but I have to play this weekend so I have to see how I feel by Friday.

Pictures of muscle strains -
https://www.google.com/search?q=mus...fVJbiIsQSI3YGAAw&ved=0CB8QsAQ&biw=925&bih=575

If you have a tear like these, "severe strain", you should not play.
https://www.google.com/search?q=mus...fVJbiIsQSI3YGAAw&ved=0CB8QsAQ&biw=925&bih=575

It sounds more as if your injury is undiagnosed unless there was an MRI with a positive finding.

See video on causes -
http://www.spine-health.com/video/causes-back-muscle-spasms-video

Is it one of the more common injuries in the video or the injury with "underlying causes"?

You might Google common tennis injuries and see what you can learn about the causes of back injuries in tennis. You should find 5-10 comprehensive references on general tennis injuries. Serving is one risky area for the back.

Research for information only, not to diagnose yourself - it can be very risky of developing a chronic injury to diagnose yourself and act on it. There are many injuries where the high stress of tennis or other activities can damage the tissues while they are trying to heal.

 

[Nostradamus]

^^^Thank you for all your help. But didn't Federer play just 3-4 days after his back strain ?? This is acutually very similar to what happened to Federer. He injured it pretty bad on his Saturday match with Stan. and he started practicing on following Wed and Play the Davis cup match on Friday , Sat and Sunday.............

How did he do that ???????????

 

[Chas Tennis]

^^^Thank you for all your help. But didn't Federer play just 3-4 days after his back strain ?? This is acutually very similar to what happened to Federer. He injured it pretty bad on his Saturday match with Stan. and he started practicing on following Wed and Play the Davis cup match on Friday , Sat and Sunday.............

How did he do that ???????????

Google the issue. It is very interesting.
http://www.tennis.com/pro-game/2014/03/federer-back-injury-was-scarring/50926/#.VK0jkns9_b4

In 2013 Federer had a back injury at Indian Wells. He played Nadal after the injury and I read that he wanted to show up because of the crowd or maybe that was only speculated. ??

As time goes on, we all have some imperfect healing. I know from occasional pings that I have some Golfer's Elbow tendinosis. I believe that it is a small area of my tendon - many tennis matches go by where I don't feel any pain at all. That is an old injury, hopefully it is small and stable. I understand it.

But if I have a new and unknown injury I worry that I may tear it farther and that the healing may be defective if there's hard pulling on the new injury.

This paper changed my thinking on healing of tendon injuries and tissue injuries in general.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1122566/

 

[RajS]

^^^Thank you for all your help. But didn't Federer play just 3-4 days after his back strain ?? This is acutually very similar to what happened to Federer. He injured it pretty bad on his Saturday match with Stan. and he started practicing on following Wed and Play the Davis cup match on Friday , Sat and Sunday.............

How did he do that ???????????

I have done it many times, and it is doable if your back is not is spasms. But the stiffness/pain will kill your strokes, especially the serve, and destroy your movement. And there is a real danger of making it worse and getting into spasms... so whatever you do, be very careful. I should not be doing it either, but at my age, I am reluctant to give up opportunities to play - I end up playing some really ugly tennis using pure wile ha ha!

 

[torpantennis]

I have had multiple semi-serious lower back muscle pulls. The first ones were so severe that I almost couldn't walk. Getting to a car was impossible, and getting up from bed was frightening. It got about two weeks to get rid of the issues after the muscles pulled. Then after I got the third set of a similar lower back issue, I got so frustrated that I wanted to get rid of all possible issues that CAUSED the back pain. What I did was:

1)Pilates classes, half a year of these 2-3 times a week and I got rid of the repetitive severe back pains. The deep abdominal and glute strengthening exercises felt the best.
2)I got rid of my too soft mattress. I bought the stiffest mattresses I could find since my heavy legs pulled the lower back into a curve on a soft bed.
3) I got rid of cycling, as I assumed sitting had caused the lower back issues.
4)I tested my stride and it turned out I had a severe overpronation. I studied away from it, and after multiple years my stride is neutral now.
5)I strengthened the lower back muscles more and more on gym.

Pilates got me rid of the severe back issues, but still something was wrong since I got mild repetitive back spasms like twice a year. I got to physios, but all of them had no clue what they were doing. Later I figured out that I had very bad muscle balance around the pelvis. I had an anterior pelvic tilt, and to fix it I had to strengthen the abs, glutes and hamstrings, and get rid of all possible exercises that strengthen the hip flexors, quads and LOWER BACK! Yes, for multiple years I had strengthened the supposedly weak lower back, but it turned out that my lower back was never weak, even though the pain was always there.

You have to study your body and get rid of all possible muscle weaknesses around the pelvis. It's not trivial at all. I have got rid of almost all back pains, but occasionally the back strains, and it's almost always now due to stiff glutes or hamstrings. Some stretching and the issues are solved.

Nowadays I also use a kneeling chair, as normal working chairs are bad for the anterior pelvic tilt. If you ask me, almost all the back pains are due to our modern lifestyle and some stupid commercial products: Bicycles, too soft beds and working chairs are all bad. After I replaced them with a kickbike, stiffer mattress and kneeling chair I have felt much better!

 

[Chas Tennis]

....................................................
........................ I had an anterior pelvic tilt, and to fix it I had to strengthen the abs, glutes and hamstrings, and get rid of all possible exercises that strengthen the hip flexors, quads and LOWER BACK! Yes, for multiple years I had strengthened the supposedly weak lower back, but it turned out that my lower back was never weak, even though the pain was always there.

......................................................

You might be interested in my related experience.

I came across this webpage and for me the rectus femorus was tight and short just as described.
http://www.mrtherapy.com/articles/article3.html

I used to see anterior pelvic tilt in the mirror for many years and did not like it. I assumed that it was just getting older and there was nothing that could be done. But, by stretching the rectus femorus as described in the above reference, I'd estimate the top of my pelvis moved forward about 1" and this looks neutral to me now. This happens because the rectus femorus is the only hip flexor that attaches above the hip joint and it spans two joints. I even read that anterior pelvic tilt is a widespread posture problem associated with aging - but it is a short muscle and not aging!

Now I believe in a life style of too much sitting, the rectus femorus muscles are held shortened and rarely stretched. Tennis does not help as you bend forward to play.

 

[Nostradamus]

I have done it many times, and it is doable if your back is not is spasms. But the stiffness/pain will kill your strokes, especially the serve, and destroy your movement. And there is a real danger of making it worse and getting into spasms... so whatever you do, be very careful. I should not be doing it either, but at my age, I am reluctant to give up opportunities to play - I end up playing some really ugly tennis using pure wile ha ha!

so you recommend that I do play this Saturday ?? I have been taking powerful anti-inflammatory called diclofenac. it seem to be getting better but pain is still there as of today.

What is that Federer did to get rid of this back issue so fast and play so good on Saturday and Sunday ??

 

[Sirius Black]

I think I'm in a troll thread.

 

[Nostradamus]

I think I'm in a troll thread.

No troll,, man. It never really hurt as much as my back hurt last Saturday. It was pretty Scary.............. I almost could not drive home. but I am pretty impatient guy,,,,,,and like to play as soon as I can again. which is This Saturday .........

If Federer can do it,,,,Can I do it too ?

 

[Sirius Black]

No troll,, man. It never really hurt as much as my back hurt last Saturday. It was pretty Scary.............. I almost could not drive home. but I am pretty impatient guy,,,,,,and like to play as soon as I can again. which is This Saturday .........

If Federer can do it,,,,Can I do it too ?

I tried to play through a severe rhomboid strain before...bad idea. Required a ton of pt and massage to recover. Rest is the way to go, dude. Didn't you go to Stanford?

 

[mad dog1]

No troll,, man. It never really hurt as much as my back hurt last Saturday. It was pretty Scary.............. I almost could not drive home. but I am pretty impatient guy,,,,,,and like to play as soon as I can again. which is This Saturday .........

If Federer can do it,,,,Can I do it too ?

federer was receiving treatment from a world class medical staff around the clock for 4 straight days. if you have, maybe you can do it, too.

 

[comeback]

I have had multiple semi-serious lower back muscle pulls. The first ones were so severe that I almost couldn't walk. Getting to a car was impossible, and getting up from bed was frightening. It got about two weeks to get rid of the issues after the muscles pulled. Then after I got the third set of a similar lower back issue, I got so frustrated that I wanted to get rid of all possible issues that CAUSED the back pain. What I did was:

1)Pilates classes, half a year of these 2-3 times a week and I got rid of the repetitive severe back pains. The deep abdominal and glute strengthening exercises felt the best.
2)I got rid of my too soft mattress. I bought the stiffest mattresses I could find since my heavy legs pulled the lower back into a curve on a soft bed.
3) I got rid of cycling, as I assumed sitting had caused the lower back issues.
4)I tested my stride and it turned out I had a severe overpronation. I studied away from it, and after multiple years my stride is neutral now.
5)I strengthened the lower back muscles more and more on gym.

Pilates got me rid of the severe back issues, but still something was wrong since I got mild repetitive back spasms like twice a year. I got to physios, but all of them had no clue what they were doing. Later I figured out that I had very bad muscle balance around the pelvis. I had an anterior pelvic tilt, and to fix it I had to strengthen the abs, glutes and hamstrings, and get rid of all possible exercises that strengthen the hip flexors, quads and LOWER BACK! Yes, for multiple years I had strengthened the supposedly weak lower back, but it turned out that my lower back was never weak, even though the pain was always there.

You have to study your body and get rid of all possible muscle weaknesses around the pelvis. It's not trivial at all. I have got rid of almost all back pains, but occasionally the back strains, and it's almost always now due to stiff glutes or hamstrings. Some stretching and the issues are solved.

Nowadays I also use a kneeling chair, as normal working chairs are bad for the anterior pelvic tilt. If you ask me, almost all the back pains are due to our modern lifestyle and some stupid commercial products: Bicycles, too soft beds and working chairs are all bad. After I replaced them with a kickbike, stiffer mattress and kneeling chair I have felt much better!

i had a similar journey over many years..Most recently this is working for me
http://www.foundationtraining.com/

 

[Nostradamus]

i had a similar journey over many years..Most recently this is working for me
http://www.foundationtraining.com/

That sounds like really good workout regimen. Is there a App for that so I can train like they are recommending anywhere. does these require using weights or machines ?

 

[gut wax]

I tried to play through a severe rhomboid strain before...bad idea. Required a ton of pt and massage to recover. Rest is the way to go, dude. Didn't you go to Stanford?

Fair question.

 

[sureshs]

No troll,, man. It never really hurt as much as my back hurt last Saturday. It was pretty Scary.............. I almost could not drive home. but I am pretty impatient guy,,,,,,and like to play as soon as I can again. which is This Saturday .........

If Federer can do it,,,,Can I do it too ?

Well, both of you are at a similar level in tennis, so I don't see why not.

 

[FedMex]

My advice after years of dealing with a stiff back the day after playing and more recently (last year) getting rid of it. I've had several acute issues throughout the years and you need that to subside and then get into a maintenance program to avoid future flare ups. Once a back is compromised, from a structural issue (disc/nerve issue) not necessarily a muscle pull, it will always be susceptible to future issues (although I'd say a grade 3 muscle tear is similar in terms of need to be careful in the future).

Hard to prescribe a specific regimen but I'll talk in generalities. Above all, don't freak out things will get better with time, you just have to come to know your body better now to head things off at the pass in the future. Welcome to aging. Ibuprofen is good for all of these along with these rehab techniques. Look at YouTube for stretches once you isolate the muscles that are related to injury.

Here are the different types of situations I've run into:
Full on acute throw your back out
Usually spasms come with it, structural in nature causing referred pain or numbness (4-10 weeks with rehab) or muscle pull (2-3 weeks with good rehab)

Light to moderate spasm after playing (low/mid grade muscle pull (ice for first 2 days, alternate heat/ice after that, wait until you can twist or stretch without spasm, start progressive stretching/massage to loosen/align muscle fibers, then some strengthening/light playing w/compression wrap) or it could be a

beginning structural issue where your stop as soon as you feel the first spasms, body is trying to warn you of future issue coming on - you might be able to head off at the pass by stretching and deep tissue massage, and some icing/ibuprofen immediately

Achy back after playing (later that night or next day) - usually stretching, if have money deep tissue on hams, butt and psoas, heat could help but ice feels better initially, ibuprofen could help depending on severity, daily maintenance foam rolling/soft ball rolling on glutes as an alternative to deep tissue massage if you can't afford it ; drink a lot more water before playing and do some dynamic stretching/warm-up before playing

Locked up back after playing, can touch shoes - similar to a full on acute back issue but it's not. Usually has happened after I went drinking and played the next day and sweat a lot, so essentially in cases of extreme dehydration, the muscles stop relaxing and lock up. It could be they're really protecting something which takes you back to #1, but a few times, I've found hydrating, a massage and then gentle stretching later that night will get you solid in 2-3 days. Consider this a false alarm the reminds you you're not 18 anymore

Hope that helps. I wouldn't freak out about nasty MRI's either, unless it directly matches a difficult nerve impingement issue. Then there are other options like cortizone shots and more severe alternatives

 

[FedMex]

Sorry I meant "can't" versus "can" in my last post. I also agree with comeback. Combinations of sports can wear out my back more: spin + tennis = progressively sore back in 3 weeks time, jogging + tennis = sore back in 5 weeks time

So I only use Spin and Jogging when I want to trim quickly and get more cardio along with my tennis, otherwise, it's tennis only

Commuting and sitting in office chair - total of 3-6 hours of sitting, feel more back issues since I'm too stressed to do maintenance as well and simply the compression on spine

Not drinking enough water generally - tend to have more knots/tighter muscles that can cramp on yawns in my upper back

Foam mattress for a back sleeper - has me in slight hammock position and a firm mattress would be better but wife is a side sleeper so no such luck, every morning I curve by back the other way with an inflated ball and lie on floor and thrust torso up to the ceiling to counter act

Muscle imbalances around the pelvis - I alluded to this with the deep tissue comment, but releasing the right muscles get you far, then evening out the strengthening pilates/core work, squats, etc will do the rest -- i actually don't do much of that due to time but I know it would help.

 

[Mac33]

I have had 3 lower back injuries in the last two months!

First one a pulled muscle put back into spasm----- it took around 5 days to make a full recovery,though I did win a pennant match after the third day so it wasn't that bad.

Then few weeks ago I lifted a chair and pop it went again. Around 5 days recovery.

Then on Tuesday I bent down to put my shoes on and pop,pulled a muscle in exactly the same position in the lower back.

Still struggling to get up from my chair,walking very slowly!

This looks like a 10 day injury.

I'm thinking about going to a chiropractor as thinking there is something out of line?

Otherwise I'm pretty healthy. I don't do any stretching or gym work but I play sport most days and have a physical job.

Any recommendations?

 

[Nostradamus]

I am going to play my USTA tennis match tomorrow. Will see if my back holds up. Wish me Luck. hope to fair as well as Federer...

 

[Nostradamus]

This am, No pain but it still feels stiff in my lower back. Cross my fingers, we will see what happens...........

 

[Spin Doctor]

I am going to play my USTA tennis match tomorrow.

Is Nostradamus...uhm..."special"?

 

[Nostradamus]

Is Nostradamus...uhm..."special"?

I did play today and Won. 6-4 6-4. I might be lucky that the match went only 1 hour and 35 minutes. My opponents had no idea I had back issues. I had to use only spin serves with about 60 % of the pace as usual. funny thing is it actually worked. they were trying to hit the return too hard with me serving and volleying and played right into my hands. LOL

My back is now very very stiff. I have to take Flexeril, muscle relaxant now. I hate taking it cause it knocks me out.

but now I can see how Federer did manage to play his matches with World class trainers helping him out. It can be done.

 

[Nevarin]

difference is federer gets world class treatment, has the body of a world class athlete and gets a huge pay check playing even when he is hurt.

normal people like you and me don't get a penny for playing with an injury.

Well, it is your body and I am not entitled to tell you what to do, but you probably prolonged the problem by playing. Makes me wonder why you did it, could have ended badly.

 

[speedysteve]

Well done on winning the match.
Will you change your fitness routine to prevent further episodes?

 

[Nostradamus]

Well done on winning the match.
Will you change your fitness routine to prevent further episodes?

Yes I agree, I should. I just don't know how. My fitness regimen in the past consisted of working out with Leg press and some pull downs and shoulder press once a week. that is it.

 

[gut wax]

As you posted on another thread;

When you start using 100 % of your brain like LUCY, you wouldn't be asking questions like this.....................

 

[speedysteve]

Lower back pain preventative and strengthening exercises are different.
Could be worth seeing a good sports physio to get a routine together.
I do those type of exercises every other day. Religiously.

 

[Spin Doctor]

My fitness regimen in the past consisted of working out with Leg press and some pull downs and shoulder press once a week. that is it.

OK, now I know you're trolling. You can't possibly be this clueless.

 

[speedysteve]

Yes I agree, I should. I just don't know how. My fitness regimen in the past consisted of working out with Leg press and some pull downs and shoulder press once a week. that is it.

I would look at it more positively Spin Doctor - Nostradamus has huge potential to do the right exercises and never again have any back problems.
At least there was some fitness regime Regular if not frequent or expansive.

 

[Fintft]

Very sorry to learn of your predicament.

Now:
Ice
Ibuprofen
Chocolate Milk (anti-inflammatory & much more + cocoa gets rid of lactose intolerance)
Rest

I found Ice to be better in long term, as well. Though I'm sure you know that Heat usually replaces Ice for many injuries after 24-48 hours.

If you have access to masseuse, by all means, do.
How do you feel about Chiropractors?
In either case, relax during treatment.

Getting around:
Shoes or Boots you know provide best support. Ariat brand of Boots, for example.

Don't be afraid to lean onto shopping cart when - well . . . shopping.

Exercise:
Stocking feet under Couch
Extend spine, then scoot forward without compressing spine.
Sit-ups - but think about Crunches.

This is particularly helpful to strengthen core whether you have a desk job or stand on concrete all day.

Crunches not sit-ups.
Push-ups.
Planks.
Even a chest expander helps (you can also use it with your leg and arm etc).

Sleep only on the side (not on your tummy, nor back) with pillow (there are even custom ones) between your knees.

 

[Nostradamus]

I Worked out with Leg presses and pulldowns ONCE on Wednesday................. I think that was a BAD idea. because when I did some team drills and practices yesterday, it became very stiff again and was hurting me afterwards Again...................

How long should I stay off the machine workouts ???

 

[Nostradamus]

I got a Massage therapy on my back. went to one of these Asian massage places. but to my surprise, it did help. it didn't cure me. but it does help lessen the back strain and helps with pain.
I figure I probably need several treatments.

 

[speedysteve]

I Worked out with Leg presses and pulldowns ONCE on Wednesday................. I think that was a BAD idea. because when I did some team drills and practices yesterday, it became very stiff again and was hurting me afterwards Again...................

How long should I stay off the machine workouts ???

Stay off any machine / unnatural loading until you have strengthened your core back good and proper would be my advice.

Massage is nice but you are only treating the symptom. "Strengthen the core Luke"

 

[Nostradamus]

Stay off any machine / unnatural loading until you have strengthened your core back good and proper would be my advice.

Massage is nice but you are only treating the symptom. "Strengthen the core Luke"

how do I do that ? my stomach muscle is very very tough and hard already.

if I stay off the machine too long, I get fat, and lose muscle mass and testestrone in my body. that is a problem for me

 

[torpantennis]

Stay off any machine / unnatural loading until you have strengthened your core back good and proper would be my advice.

Massage is nice but you are only treating the symptom. "Strengthen the core Luke"

Agree with both of your points. Machines force unnatural movements and are bad for your health. They should only be used by absolute beginners (at low weights), or for rehab IMO. Free weights, the only way for the human body to work naturally.

And yes, most all back pains are caused by weak abs and glutes. What is bad that most do sit ups,but they bluff and end up only strengthening the hip flexors. Better would be to do e.g. planks. AND, most all gym training only targets the abs closest to the surface, with no effect to deep abdominals or pelvic floor muscles. And it's those deep abdominals/pelvic floor muscles that improve core stability and avoid injuries, more than any other muscle groups.

The #1 way to target deep abdominals and pelvic floor is pilates. I got rid of all back pains and improved my posture with pilates. Everybody should try that stuff, if only to figure out how to target those muscles that protect the spine the most.

 

[Nostradamus]

Agree with both of your points. Machines force unnatural movements and are bad for your health. They should only be used by absolute beginners (at low weights), or for rehab IMO. Free weights, the only way for the human body to work naturally.

And yes, most all back pains are caused by weak abs and glutes. What is bad that most do sit ups,but they bluff and end up only strengthening the hip flexors. Better would be to do e.g. planks. AND, most all gym training only targets the abs closest to the surface, with no effect to deep abdominals or pelvic floor muscles. And it's those deep abdominals/pelvic floor muscles that improve core stability and avoid injuries, more than any other muscle groups.

The #1 way to target deep abdominals and pelvic floor is pilates. I got rid of all back pains and improved my posture with pilates. Everybody should try that stuff, if only to figure out how to target those muscles that protect the spine the most.

what are Pilates ? do they also strengthen legs ?