Holy shit that’s the bastard that hurts and tightens when I don’t walk around enough or I lay on the sofa too long on my back.
When I get up my back will be bent forward and tight. It feels so tight round the back and inside it feels like I’m shorter at the waist. Weird, horrible feeling. It goes away if I pivot round on my hips and walk round a bit.
I’ve found what aggravates it most is if I’m on my back and have my legs up. Basically the more L-shaped my body is on it’s side or back (legs up) the worse it gets. If I do lots of walking or running it loosens it up.
Motherfucking QL - I see you now you bastard. I know where you live! I know what you look like! I’m gonna fuck you up!
I’d recommend checking in with a professional (GP, physiotherapist, sports masseuse) if you need to get that tightness worked through. You can try get at it yourself with something small and firm like a lacrosse or golf ball but it’s pretty tricky to get at this muscle yourself given how deep it is. I’ve managed to relieve it on occasion lying on my back with a lacrosse ball wedged under. I move it around the area in a gentle circular motion for a little while, then bring the knee of the tight side to my chest, then extend it again.
Tight hamstrings and sleepy glutes exacerbate the issue, and I’d recommend a short routine of lower body static stretches (28-30s each) for your QLs, hams hips and so on before bed (and maybe some shorter, more active mobility exercises when you wake up too). kinda boring on its own but pretty great with a podcast on.
And as you’ve already found, staying mobile helps a great deal. if you work behind a desk, it could be worth looking into something adjustable so you can stand whenever you’d like.
I’m not a doctor, but some combination of deadlifts and running have saved my lower back. I notice a huge difference in my back pain if I don’t workout for a while – these last few weeks of snow mean I’m not running as much, and the pain of NOT moving sufficiently is different and worse than the soreness from weightlifting! It’s surprisingly noticable.
I find it difficult to sleep on my back. I used to sleep on my side but I think that lead to a bit of QL aggravation.
Super cosy sleeping on my front though.
QL ??
sorry - quadratus lumborum. A deep abdominal muscle which tends to cause complaints of lower back pain when its tight.
Holy shit that’s the bastard that hurts and tightens when I don’t walk around enough or I lay on the sofa too long on my back.
When I get up my back will be bent forward and tight. It feels so tight round the back and inside it feels like I’m shorter at the waist. Weird, horrible feeling. It goes away if I pivot round on my hips and walk round a bit.
I’ve found what aggravates it most is if I’m on my back and have my legs up. Basically the more L-shaped my body is on it’s side or back (legs up) the worse it gets. If I do lots of walking or running it loosens it up.
Motherfucking QL - I see you now you bastard. I know where you live! I know what you look like! I’m gonna fuck you up!
Glad you have it figured out!
I’d recommend checking in with a professional (GP, physiotherapist, sports masseuse) if you need to get that tightness worked through. You can try get at it yourself with something small and firm like a lacrosse or golf ball but it’s pretty tricky to get at this muscle yourself given how deep it is. I’ve managed to relieve it on occasion lying on my back with a lacrosse ball wedged under. I move it around the area in a gentle circular motion for a little while, then bring the knee of the tight side to my chest, then extend it again.
Tight hamstrings and sleepy glutes exacerbate the issue, and I’d recommend a short routine of lower body static stretches (28-30s each) for your QLs, hams hips and so on before bed (and maybe some shorter, more active mobility exercises when you wake up too). kinda boring on its own but pretty great with a podcast on.
And as you’ve already found, staying mobile helps a great deal. if you work behind a desk, it could be worth looking into something adjustable so you can stand whenever you’d like.
I’m not a doctor, but some combination of deadlifts and running have saved my lower back. I notice a huge difference in my back pain if I don’t workout for a while – these last few weeks of snow mean I’m not running as much, and the pain of NOT moving sufficiently is different and worse than the soreness from weightlifting! It’s surprisingly noticable.
Ah right, thank you, I got someone to read up on n now also, thank you :)
no worries. definitely worth looking into & looking after.