R11D40-43: Another Weekend Away Plus Back Stretches
This travelling is getting tedious and honestly I am losing my enthusiasm for hotel beds and pools. This weekend we were out in Peterborough where the best hotel room in the whole town was only $129. On Friday I rested and coached 3 hours but on Saturday before we left I managed to squeeze in a bench workout with barbell and dumbbell because my back was a little sore. It was destined to get worse as the days passed too. I benched up to 235lbs around 10 sets total with chasers of dumbbell presses and flies. Sunday after we returned I was going to do some Olympic lifting but again my back was a little tender and after I had finished my 5 sets of 5 deadlifts I decided to hop on the treadmill and ran a mile pretty much without stopping (although my pace was rather pedestrian). My ITB was tight and sore, and I have a feeling that stretching it is what is causing my back pain. I have to say here that I am a little confused at why this happens, I remember following the Supple Leopard in stretching my ITB and hips before my recent surgery and I remember having nothing but acute hip pain for months after moving into hip stretches. I was better for it relating to my back but my hips were in agony. Not only that, but after being laid up for a few days after surgery when I started walking again it was my hips that gave me the most pain. I have also noted that I don’t have any stretching instructions in this blog, at least not any that are easy to locate so I am going to try and put together a few of my favourite stretches, or maybe find where I have done it before and re-brand the page. Then Monday which was Family Day I once again opted to stay off my back and it was even more sore than before up into the mid right side feeling like a muscle pull more than anything. I did manage to get about 30 minutes of heavy bag work done with some direction from P90X3 MMX.
I am often asked about back pain, having had 2 back surgeries I am what you would consider to be experienced with it. The first thing I do is recommend stretching the ITB and hamstrings and hips in order to try and release whatever compression surrounds the area. How to do that? Do this:
This is one of the best for my back and hips. It does make loud cracking noises in my spine however and you should do it every day… you should do all of them every day really.
Very simple stretch to help loosen up the back and abdominals
Very good for tight hamstrings that can cause all kinds of back problems
More advanced for hips, this is actually quite hard if you are male
Another very good stretch for hips and sciatic problems. You should feel the stretch in the buttock and hip of the leg that is crossed over, in this case the left leg.
Very basic, can be done in conjunction with an arching motion every time you stand up
A little more difficult for some, and also hard to control but once you can do it, it is very effective.
Be careful with this if you have pinched nerves, but the leg in front takes the load off the spine somewhat.
Cat stretch, also can be alternated with seal stretch where from the starting position you drop your hips to the floor and keep your arms straight.
Swiss army knife stretch, very good for hips and back
Basic and similar to the front bend, but this is a standing version of the cat stretch / seal stretch.
Tags: bench, Olympic lifting, stretching