(Super?) tight hamstrings causing back problems?

Injury Clinic
1

What up guys, I was reading some stuff here and it seems like we’ve got some guys that really know their stuff, so I thought it might be productive to ask an injury related question here.

Basically, I have a weird type of back injury(??)/pain. It might be best to split this up into different categories, so here goes:

Where the pain is: the very lower back (not the spine region but like a few inches below hip and to the left and right of spine)…so like pelvis region I guess. Also, occassionally when im arching, I will feel some sort of discomfort in the middle back, spinal region or very lower back.

Previous diagnosis: I have a hip misalignment(x-ray) and unequal erector spinae development(dont know if chiropractor really knew what he was sayin…but this is what he saw i guess). I also have very tight hamstrings.

How pain is caused:
-Greatest Degree(lower lower back): When back is tight, rounding is the worse…especially when my hamstrings are tight. Also, what especially hurts is HANGING. That’s right, I only injure my back more by doing a full dead hang where I dont place tension on my core, and just let everything stretch…it feels like my very lower back region is being torn apart literally.
-Minor Degree(sometimes middle back…sometimes lower lower back): Arching…but this is normally pain free.

Important fact: HOW I sleep seems to play a very big factor in how my back feels. Too long = bad back usually. Sleeping on stomach = bad back usually.

Based on all of this, how should I go about healing this? I can live normally, and do whatever I want. Sprinting is pain free. It’s just that, the back injury seems to hinder my lifting. But besides that, I’m good in life.

Thanks for any help guys!

2

  1. When Sleeping make sure you have one of those countour pillows that takes the shape of your head and neck; also, place a pillow under your legs bc this will take some of the tension off of your back.

  2. Apply microstretching to your back and hamstrings along with all of your other muscle groups. Do a search on microstretching and it will show you the protocols. This key step to injury prevention is always overlooked and is usually the answer to many problems.

  3. Doing one legged/armed lifting for the next two months will show you any weaknesses in either side and so you can work the muscles equally and not move up in weight till both are the same strength. For example, one legged squats, step-ups on a box, dumbell bench press, alternating dumbell bent-over row on a bench, etc, etc, etc. Unfortunately working the lower back seperately is almost impossible; in fact, I don’t know a single exercise for it. So it looks like you will have to work your lower back together.

  4. Make sure you have a strong core/ab strength as well as back strength.

  5. Orthotics are something to consider for both feet as this might make any overcompensation from one leg to equal compensation on both legs. The Jane project DVD will help you when you choose orthotics; if you are in the Victoria, Vancouver, or Edmonton area I can give you the best orthotics guy in Canada IMHO, for any other city ask around.

When considering orthotics, they might give you problems sprinting; however, it doesn’t hurt to try them out and if does start to hurt your sprinting then you can avoid the orthotics issue. Or you can just use them when lifting. Again, you will have to do a search on orthotics on the forum and see how it has helped/hurted people in the past including one of CF’s athletes.

What are the key exercises that seem to give you trouble?

3

You need to see a therapist. What I am hearing can be a very serious thing and can result in lower back bone fractures. Tight hamstrings can mean a number of things: compensation for weaker muscles, a reaction to an injury, over flexible muscles in one area with tighter in another.

Anyways, this is a good place to ask questions, but from the degree of pain it sounds serious. Go see a physio. Stay away from weights and stay away from doing ab exercises until you know what the problem is.

4

"1. When Sleeping make sure you have one of those countour pillows that takes the shape of your head and neck; also, place a pillow under your legs bc this will take some of the tension off of your back. "

–place a pillow under my legs? or in between? i sleep on my side

“2. Apply microstretching to your back and hamstrings along with all of your other muscle groups. Do a search on microstretching and it will show you the protocols. This key step to injury prevention is always overlooked and is usually the answer to many problems.”

–i will check this out

"3. Doing one legged/armed lifting for the next two months will show you any weaknesses in either side and so you can work the muscles equally and not move up in weight till both are the same strength. For example, one legged squats, step-ups on a box, dumbell bench press, alternating dumbell bent-over row on a bench, etc, etc, etc. Unfortunately working the lower back seperately is almost impossible; in fact, I don’t know a single exercise for it. So it looks like you will have to work your lower back together. "

–i am primarily strong right limbed. theres about a 10-20lb diff in one arm overhead press between the two, the biggest difference between any lift id say. Theyre closest in curls, like 5-10lb diff.

“4. Make sure you have a strong core/ab strength as well as back strength.”

–I’m kind of depending on my weight belt…big problem.

“5. Orthotics are something to consider for both feet as this might make any overcompensation from one leg to equal compensation on both legs. The Jane project DVD will help you when you choose orthotics; if you are in the Victoria, Vancouver, or Edmonton area I can give you the best orthotics guy in Canada IMHO, for any other city ask around.”

  • I’m in the United States. Where do they prescribe orthotics? Like, what’s the “place” called.

“When considering orthotics, they might give you problems sprinting; however, it doesn’t hurt to try them out and if does start to hurt your sprinting then you can avoid the orthotics issue. Or you can just use them when lifting. Again, you will have to do a search on orthotics on the forum and see how it has helped/hurted people in the past including one of CF’s athletes.”

  • How would they hurt my sprinting?

“What are the key exercises that seem to give you trouble?”

-Deadlifts and Squats…less intense are olympic lifts. Doing a Dead Hang by letting my body fully hang and stretch as hard as I can is the WORST PAIN…it feels like my extreme lower back is being torn apart. Is there such a thing as having a “supercompressed” lower back? I can do everything else pretty much optimally even with a bad back, including sprinting. I’ve pulled 3x bodyweight few months ago (475lbs), so
either I have some sort of actual misalignment or misbalance, or my core isnt as strong as i htink (that max was belted).

5

Herb, where can I find a physiotherapist?

6

You can get orthotics from your nearby podiatrist where he/she should give you a thorough lower extremity biomechanical exam… I do not always put orthotics in spikes; extra bulk in your spikes adds an increased metabolic demand. For some athletes, I use other materials to create some rearfoot and arch support, which has worked just fine.

7

Thanks krusty.

Can you explain how orthotics in spikes increases metabolic demands?

8

Well there’s one obvious problem right there! If you always use a belt then your lower back never gets worked as a stabiziling (Isometric) or a (Eccentric/Concentric) contracting muscle. This helps to explain why your hamstrings are tight but there may well be other causes out there as well.

When checking out orthotics you really have to ask around to see who is the best orthotics guy out there and how they make their orthotics. This why the CF Jane project DVD is a must if you decide to buy orthotics!

If you decide not to use a belt anymore then make sure that on squats and deadlifts you don’t go over 80% for a month or two. This will give you lower back muscles time to adapt they were they were meant to and will strengthen them back up to par with the rest of your musculature. Be escpecially careful with deadlifts.

9

You want to run with little weight as possible on your feet; adding orthotics to your spikes makes them heavier, hence more energy is needed to run. Some people don’t like the extra bulk, so that’s when I usually add the in-shoe “additions”.