Low back muscle pain

[jimbrake]

Anyone here have that? Anyone?

 

I've been skiing a long, long...looonnnnggg time and had plenty of temporary tweaks and strains, but last September started having serious pain in my right lower back, like right above the right hip. Not sciatica, nerve pain down the leg stuff, but focused in that one area. Actually had to stop skiing early last fall and did a bunch of chiro treatment and also Foundation Training after @Horton posted one of their workouts and the pain really cleared up nicely and my low back got very strong. Did a lot of slalom/GS/super-G training this winter on snow, which is also a huge low-back killer, but my back managed all that really well and just seemed to get stronger and stronger through the winter. Now I'm back on the water and a dozen or so sets in, that same lower right side pain is coming back. Back feels strong, just cannot escape that pain. I don't feel any twinges or anything bad while I'm actually in the course, but as soon as I'm off the water and cooling down, here it comes. Yes, I stretch my hamstrings, I still do Foundation Training exercises, I do other core work, I've got a great mattress to sleep on. I'm LFF and pretty sure my right leg with my fake knee is a little longer than my left and this whole slalom thing is pretty dang asymmetric, so that is probably the source of the problem, but this is all pretty new, so I'm at a loss for a fix.

 

Anyone? No, I'm not going to go RFF.

[B_S]

I've got scoliosis, fused from T3-T11, and my spine looks like a skier's path through a couple balls of the course, so yes, I have plenty of lower back pain that only worsens with age! Other than the usual strengening, I do lots of stretching to include hip flexors. Tight hip flexors will really pull on the lower back.

[jimbrake]

@B_S - I've got some scoliosis, too, and I do stretch my hip flexors, but wondering should I do more on the right side?

[ScottScott]

I have had off and on issues for years. Also LFF, and right lower back is where the soreness is. Starting last summer it's been worse, especially after doing a practice set with someone that seemed a little heavy handed on deep water starts, missed several starts, he said he was going as slow as he could. It's a compounding thing with my starts. When my back starts getting sore, my starts get worse and my back gets more sore. For reference, today i hadnt skied in about 2 weeks and the starts were easy, didnt miss any...no pain....yet. I've tried all kinds of back support braces. I do core and other workouts off and on (maybe more on than off would help more.) I can out plank anyone (many, maybe not anyone.) I finally got to an orthopedic. They just think strained muscles, tho they did see some arthritis in my back....maybe is complicating things. They gave me a anti-inflammatory and a muscle relaxer. I take those when sore and it helps. Like you, looking for more answers. Not more than 2-3 years ago I could do 2 10-11 pass sets in a day and turn around and do it the next day. Now, not so much.

 

Getting old sucks......

[B_S]

@jimbrake my right side is usually the worst for me, and the really working the right hip does seem to help more. I'll dig into it with the end of a wooden massager as well.

[ScottScott]

I did get a tip regarding deep water starts. If the ski is fairly straight or slightly left and your torso is inline with the ski, it puts more pressure on the lower right back. If you can let the ski aim left but make sure your torso is facing the boat it will work the lower back muscles more evenly.

 

I try to do that more lately. Can't really say that it helped much, but it sounds good in concept.

[B_S]

@ScottScott good advice on the ski angle. How much floatation your vest has makes a huge difference as well. The lower you sit in the water, the more strain on our, uh, more fully matured bodies!

[Fastguy888]

Have you tried a chiropractor? I didn't use to believe in chiropractors but a similar nagging back pain was cause for me to try anything. I think the right chiropractor can manipulate the skeleton and nervous system in a way no exercise, stretching or drugs can.

[jimbrake]

@Fastguy888 - yep, lots. Going tomorrow morning. It's all about the right chiro.

[Bruce_Butterfield]

From your description you are doing the right things. Try to see a PT in person. Most are pretty good at pinpointing weak spots if they can evaluate you and recommend specific exercises.

 

Chiros are like many other professions - if you are a carpenter, you are going to use a hammer.....

[eyepeeler]

You have five choices for this type of problem...Chiropractic, PT, acupuncture, cortizone shot, or surgery...Choose wisely grasshopper...and you will find both great wisdom and great happiness.

[BG1]

Massage therapy should be near or at the top of that list I've learned.

[lpskier]

I had an ablation on my lower spine today to deal with low back pain. I’ve had them before and they work great, but over time the nerve grows back and you have to get it done again. I get the same pain you describe starting at the spin and radiating toward the hips, but not down the legs. Lots of ibuprofen also will help.

 

I didn’t get out on the right track until I went to a pain management specialist.

[swbca]

Like you, I never had pain down my leg, but the sciatic nerve passes by what I would describe behind the hip bone. This is a few years a after L 3 to 5 surgery making space for nerves. If your right leg is not in pain, but tingles or feels like its falling asleep when driving for a long time, there might be similarity which is cause by an impingement in the spine, but with the pain concentrated behind the hip. Pressure on that point for a long interval leads to the sensations I mentioned above. The doc has confirmed that trigger point is a small area on the sciatic nerve.

 

I met a woman recently with the same exact experience.

 

I have had cortisone injected twice, but riding my bike or stationary bike regularly has been the best treatment in my case. For what its worth, this is just another case of lower back abuse from decades of slalom skiing. Probably not your problem but maybe someone can relate.

 

wish you luck

 

[Zman]

Don't rule out a well laid out regiment of back stretches to reestablish flexibility in all directions. For me, if I tried to arch backwards while standing, I could hardly get far enough to see the ceiling. Now, I can arch back and see some of the wall behind me. All is not perfect, I'm mid M7. But, my ibuprofen consumption is now near zero.

[BigGerald3]

Look up Stuart McGill, PHD from Canada. He has a couple books out with common sense and good research behind it with a ton of exercises and a video going through things as well. Takes a completely different look at back pain, anatomy, rehab etc.

Good luck!

[skiboyny]

Have a good look at your deep water starts. If you allow your body to come over your ski rounding your back your in for trouble. I had to change the way I get up for the same problem as you describe. Your back should always stay neutral, easy to do when your up and running not so easy coming out of the water depending on how you do it.

[braindamage]

I have the same issue. I have a very strong core, but my Chiro/ART says that it’s due to muscle imbalance.

 

My suggestions:

1) I would definitely find someone who does ART as it’s waaay better than regular massage or chiro manipulation alone. https://activerelease.com/

2) set up a ski rope & handle on dry land, then put RFF and pull like you do when skiing for 10 mins, 1 min pull/30 sec rest. This should help balance the muscles.

3) daily yoga, especially those flows that include a lot of twists.

 

[Skiphreak]

Healing Back Pain: The Mind-Body Connection https://smile.amazon.com/dp/0446392308/ref=cm_sw_r_cp_api_i_CPER963HV36QFRWBWGAW

 

Certainly not suggesting that your back problem might actually be something physical, and not marginalizing any advice from others, but after seeing orthos and chiros for “mystery back pain” that I would often associate w physical activity, this book has been immensely helpful.

[ScottScott]

Skied this morning and now my lower left hurts. My lower left never hurts, only my lower right.....wth. Only difference is I tried my ski partners cga vest. It didn't seem to make any difference in my start ups, but maybe with the bulkier vest it put me in a different position.

[Vernon Reeve]

I pulled that ligament at the bottom of the muscle doing a bad deep water start. I'm also LFF and it hurt in the same place you are describing. Started wearing a black back support belt from Walgreens with the extra two straps to pull forward for more support. Worked great to get through the season. Tried PT and etc, but what finally healed it was a prolozone shot that a naturopath injected and massaged around to get oxygen and other healing ingredients into that ligament area. Been fine ever since, but I was still wearing that back belt because it just felt like it firmed things up and helped with the stack.

[jimbrake]

Thanks all. All suggestions appreciated. I stretch, I've been to plenty of PTs as well as chiros, I try different methods getting up (I'm pretty certain that is where this is coming from), etc. I may try a back brace just to take some of the load getting up.

 

@Bruce_Butterfield - carpenters use nail guns. Just sayin'. Wait...maybe a framing nail in the right spot....

[skiboyny]

@jimbrake keeping my head out of the water, shoulder blades somewhat pinched together and arms slightly bent and lots of push on the front foot. You have to keep your low back from rounding. Very different from how I got up for so many years. The goal is to keep your hair dry lol. Assuming you hold decent position when you ski the back Is very strong when it’s stacked. Also make it a priority to be somewhat stretched and warmed up before you get in to the water. A size up ski wouldn’t hut if your anywhere near the bubble. All the strength in the world won’t help an aging back that goes round. Best of luck.

[Anderson]

@jimbrake I never had a back problem for the first 48 years of my life. Was working out regularly and could deadlift 500 and squat 400. Then one day 3 years ago after skiing a couple sets my lower back really started to hurt bad. It didn't go away and I stopped lifting heavy hoping it would go way after a while like most injuries did in the past. It didn't work. Three year later my back still hurts. It hurts everyday, ranging from 2 to 8 out of 10 on the pain scale. Went to see an ortho -- it isn't a disk issue. I found out I have scoliosis (mine spine goes gate, 1 ball, 2 ball, boat guide, FWIW ) and the doc says it is all muscle/tendon related and is just becoming a problem with age. I manage it the best I can with:

a) Stretching each day focused on hip and hip-flexor mobility

b) the McGill "Big 3" exercises plus glute bridges to build core strength

c) I don't lift heavy anymore but try to still lift to keep my body strong

d) slow down the deep water starts and try not to get pulled over the ski on the get-up. Do everything you can to keep your back straight (like mentioned above). Bail out on the get-up if things aren't going well.

It all royally sucks, but getting old is just what is it, I guess. Good luck and let me know if you have any questions about the exercises.

[Mazda]

The sport we love is hard on our spine. After many years of suffering from occasional low back problems, last summer I had many episodes that stopped me from skiing. A physiotherapist with waterskiing knowledge told me that my lumbar spine has become too stiff due to age (58 years old) and overprotective lifestyle behavior (minimized bending or twisting) to avoid injury.

If I am to continue skiing, he said, I must switch from double boots to an rtp in order to start with one foot out. Needless to say, this sounds easier said than done. I have yet to try skiing with an rtp, but I am worried that this will prove too difficult and that my skiing days might be over. Has anyone successfully switched to an rtp is it as hard as it sounds?

[GWaterski]

I use a TENS occasionally....Anyone else have success with this?

https://uihc.org/health-topics/transcutaneous-electrical-nerve-stimulator-tens

 

[ScottScott]

@GWaterski Somebody turned me on the the TENS.... It feels good while using it. I don't find that it has a lasting benefit for me though.

[ETskier]

Has anyone tried inversion table? I used to have one until 4 yrs ago when I moved. 30 degrees for 5 min was all it took and helped a lot. I can get to 30 on a bench in the neighborhood gym. It seems to help, but awkward to use that way. Might get a Teeter Table.

[brettmainer]

@jimbrake, special gummy bears...

[B_S]

@ETskier good point on the inversion table. They are great for general maintenance, but would caution using once your back tightens up.

[Stevie Boy]

@jimbrake for me the problem was Sacroiliitis, sit on a hard rubber ball(pet store) and move it around untol you hit a couple of spots where it is unbearable, keep sitting on that spot, until the pain subsides and then do periformis stretches.

Sorted my problem, but it is a painful process, if you get the ball in just the right place, you will feel the tension let go and that just feels like heaven.

Good Luck

[S1Pitts]

@jimbrake In your first post you mentioned you think your left leg is shorter and warrants looking into.

After several injuries (broken bones) to my left leg I had a check done on my skeleton for alignment and they determined that my left leg is 5/8 inch shorter than my right. I too am LFF and suffered the same pain. I now use a 3/8 inch lift under my front binding along with a regimented exercise program and my pain is gone.

Wish you the best in solving your pain issue.