There are cases of low back pain that have alarming causes, but it’s rare. Once in a while back pain is a warning sign of cancer, autoimmune disease, infection, or a handful of other scary culprits.7 Over the age of 55, about one in twenty cases turns out to be a fracture, and one in a hundred is more ominous.8 The further you are from 55, the better your odds.
Back “spasms” are a largely a myth — there’s no such thing a sustained painful contractions of muscles in otherwise healthy people (see Cramps, Spasms, Tremors & Twitches) — but the kernel of truth in the idea of “spasms” may be the idea of trigger points, which are hypothetical “micro cramps,” tiny patches of painfully contracting muscle. Although this idea is controversial, it is nevertheless one of the most likely explanations for common aches and pains that mostly stick to one area (especially the back) and have no other obvious cause. See Back Pain & Trigger Points. BACK TO TEXT
Honestly, I am new to a lot of this stuff, so I am definitely not an expert on the subject. However, I have been doing some research on the matter, and it seems most people recommend stretching the opposing muscle group in such cases. For example, if you injured your hamstring, you would stretch your thigh. You would also want to stretch the surrounding muscle groups, seeing as how our entire body is fit together, so that every part of your body affects every other part. I realize that by now you are probably back to skating, but for anyone else who reads this and has a similar issue, I would still suggest looking into it a bit, as, like I said, I am new to a lot of stuff (PE was about as far as I got when it came to exercise, until almost two months ago, when I found crossfit), but at least it’s a start.
Symptoms of the neuropathies above would include burning sensation in leg areas where these nerves are housed as well as lack of coordination of these leg muscles. Other symptoms include muscle wasting, pain, and twitching, cramps, and spasms in these nerves. Treatment focuses on isolating the underlying cause of the nerve disorder and addressing it using medications such as injected glucocorticoids and/or physical
Eleven updates have been logged for this article since publication (2009). All PainScience.com updates are logged to show a long term commitment to quality, accuracy, and currency. more When’s the last time you read a blog post and found a list of many changes made to that page since publication? Like good footnotes, this sets PainScience.com apart from other health websites and blogs. Although footnotes are more useful, the update logs are important. They are “fine print,” but more meaningful than most of the comments that most Internet pages waste pixels on.
Ankylosing spondylitis is a type of arthritis that specifically affects the spine. Ankylosing spondylitis causes a severe inflammation of the spinal vertebra that can cause debilitating pain throughout the back region. This condition can cause stiffness and pain not only in the spine but also inflammation, pain and stiffness in the ribs, shoulders, ribcage, hands, and feet as well. Symptoms include a dull pain in the lower back and buttocks, stiffness and lack of mobility in the hips, back, and legs, loss of appetite, fever, and general malaise. Treatment includes physical therapy, medication, hot and cold therapy, and exercises that reinforce good posture practices.
How to do it: Put a 20- to 36-inch box behind you. With your feet hip-width apart, lift your leg and place the instep of your rear foot on the bench. Lower your hips toward the floor so your rear knee comes close to the floor, keeping your back straight. As you descend, make sure you don’t bend the torso excessively forward and your front knee does not pass your front toes. Pause when your rear knee is close to the floor and your front quad is parallel with the floor, then drive through your front heel to return to the start position. Repeat this movement, alternating sides each time.
Strong ligaments and muscles support the SI joints. There is a very small amount of motion in the joint for normal body flexibility. As we age our bones become arthritic and ligaments stiffen. When the cartilage wears down, the bones may rub together causing pain (Fig. 1). The SI joint is a synovial joint filled with fluid. This type of joint has free nerve endings that can cause chronic pain if the joint degenerates or does not move properly.
Example: a friend of mine went to the hospital after a motorcycle accident. He’d flown over a car and landed hard on his head. Bizarrely, he was sent home with very little care, and no imaging of his back, even though he was complaining of severe lower back pain. A doctor reassured him that it was just muscle spasms. (This all happened at a hospital that was notorious for being over-crowded and poorly run.) The next day, still in agony, he went to see a doctor at a walk-in clinic, who immediately took him for an x-ray… which identified a serious lumbar fracture and imminent danger of paralysis. He had been lucky to get through the night without disaster! He was placed on a spine board immediately and sent for surgery. The moral of the story? Sometimes, when you’ve had a major trauma and your back really hurts, it’s because your back is broken. BACK TO TEXT
Hip flexor strains and injuries are often caused by “over doing it” (such as exercising) or periods of prolonged sitting combined with weak hip muscles. While hip flexor strains are typically not serious, they can be quite painful and severely limit your activity and mobility. Airrosti rapidly resolves most hip flexor injuries in as few as 3 visits — without the need for injections, medications, or long periods of rest.
Lucky for us, there are tons of different ways to stretch hip flexors. We’ve put together a broad selection of some of the most popular tight hip flexor stretches below. Some of these stretches may work better for you than others, and there’s also many more hip flexor stretches you can try beyond these. So, experiment with all different kinds of stretches and decide which ones are best for your body.
When I do a deep knee bend like a sumo squat I get a popping in the outside of my left knee. It feels like a big tendon or ligament is slipping per something. It isn’t painful peer se but I’m afraid if I do it a lot it will be. Is that a relatively common symptom for a guy with tight flexors, it bands, etc? Should I just push through it or have it checked out?
In addition to these exercises, there are simple things you can do every day to help reduce your risk of hip flexor pain. If you sit at a desk for long periods of time, try to get up and move around every hour or so. Warm up properly before any physical activity, and stretch regularly at the end of each workout. Your hips will thank you for it!
A diagnostic SI joint injection may be performed to confirm the cause of pain. The SI joint is injected with a local anesthetic and corticosteroid medication. The injection is given using X-ray fluoroscopy to ensure accurate needle placement in the SI joint. Your pain level is evaluated before and 20-30 minutes after injection, and monitored over the next week. Sacroiliac joint involvement is confirmed if your pain level decreases by more than 75%. If your pain level does not change after the injection, it is unlikely that the SI joint is the cause of your low back pain.
How to do it: With your bar on the floor in front of you, place your feet slightly narrower than hip-width apart. Make sure the bar is as close to your shins as possible, and position your hands on the bar, just outside your shins. With your shins perpendicular to the floor, flex your hamstrings and lift your butt up and back, extending your legs so they’re nearly straight, with only a slight bend in the knee. Slide the bar up and toward the shins. Then, bend your knees slightly and proceed to lift the bar all the way off the floor in a straight line. Extend your hips fully at the top and stand tall with neck relaxed, arms straight. Pinch your shoulder blades together, squeezing your abs and glutes. Keeping the bar close to your body and with a straight back, reverse the movement. That’s one rep.
Stand with your feet hip-width apart, knees slightly bent, and hands on hips. Brace your core—imagine you’re about to get punched in the stomach. Without changing the position of your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (or as far as you can comfortably go without rounding your back). Pause, then lift your torso back to the starting position. Be sure to squeeze your glutes and push your hips forward to lift your torso back to the starting position. This ensures you’re engaging your hip muscles instead of relying on your lower back. Do 10 reps total.
How to: Lie on your back with your right knee bent and foot flat on the floor (a). With your left leg fully extended, press into your right foot to shift onto your left hip. This is your starting position (b). Then, squeeze your right glutes to press your left hip open until you feel a stretch, pause, then return to start. That’s one rep (c). Perform six to eight reps, then repeat on the opposite side.
How to: Stand with your feet hip-distance apart. Your feet should be flat, and your legs should be straight. Step your right back behind your body, keeping your hips parallel, and stretch your right hand up overhead at the same time. Step back up to starting position. That's one rep. Repeat eight times on each side. Do three to four sets before moving on to the next move, resting for 30 seconds in between each set.
To avoid hip flexor pain, you should pay more attention to these muscles, Dr. Siegrist explains. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened. “Because we spend so much of our time in a seated position with the hip flexed, the hip flexor has the potential to shorten up. Then, when you are in a hurry because you are running to catch a bus or a plane, or you trip and fall, the muscle could become stretched. Here’s this stiff, brittle muscle that all of a sudden gets extended, and you could set yourself up for strain or some hip flexor pain.”