Lower Back Pain

[Streets]

Hey! I've been experiencing some lower back pain after playing recently and I know I might be "trying to hard." I'm thinking of reworking my throw in order to take some of it away and was just wondering if there were any tips on how to take stress off of the back while throwing. Thanks! :thmbup:

 

[Aim For The Chains]

could be a posture problem where strain is being put on the spine from twisting vs rotating in the shoulders. Being crouched over and trying to rotate makes everything feel tighter IMO-- have to be in a good athletic position.

Shoes too'

 

[Kodachrome]

i have similar issues due to muscle imbalance where i arch my back too much naturally. it influences how i throw.

have you been arching your back as you finish your throw and rotating that instead of continuing forward and pivoting as normal?

 

[Streets]

could be a posture problem where strain is being put on the spine from twisting vs rotating in the shoulders. Being crouched over and trying to rotate makes everything feel tighter IMO-- have to be in a good athletic position.

Shoes too'

Hmmmm that could be it. I do notice I have a slight slouch in my throw and I feel like a lot of rotation comes from my back. So standing up straighter can help with this?

I play usually in Merrell Moabs but they are getting pretty beat up lol

 

[Streets]

i have similar issues due to muscle imbalance where i arch my back too much naturally. it influences how i throw.

have you been arching your back as you finish your throw and rotating that instead of continuing forward and pivoting as normal?

Could be, I'll have to try and pay attention on my follow through to see how I end up.

 

[ru4por]

Lower back pain from a lot of consecutive rounds should be alleviated by rest, ice packs or anti inflammatory medication (motrin, aleve....) If not relieved by this, injury is likely. See a doctor.

 

[TheBeav]

It could be tight Hamstrings. It creates a pulling on the lower back as you move. Now this can increase as you bend over to pick up discs. Try a little extra stretching before the round and see if it that helps. It worked for me it might work for you.

 

[Clonan]

You should consider getting a free evaluation at a Physical Therapy clinic. Here in the Chicagoland area, just about every major PT clinic offers a free evaluation. A quick personal story on how a PT could solve your issues:
I played a TON of competitive volleyball from the age of 14-24. I experienced a lot of lower back pain (or so I thought) and would frequent a chiropractor for relief. Kinda worked, kinda did nothing. When my Vball days were done, I picked up DG and started to experience the same pain. I didn't have health insurance and couldn't afford to go to the Chiro without it and was recommended to try a PT clinic for a quick evaluation.

Went and got my eval, explained I was having back pain from disc golf similar to what I experienced in my Vball days. The PT observed my mechanics, evaluated my muscles and revealed that it wasn't back pain after all, it was my Glutes (butt muscles)at the muscle insertion point NEAR my lower back. My hamstrings were tight causing me to over compensate using my glutes which also get really tight to the point that slight bending motions would cause tons of pain in my lower back area where my glute muscles attached.

I received a workout regimen to strengthen my hamstrings, butt and lower back muscles and was shown the GLORY that is a Foam Roller to help work out and stretch the tightness in my butt and hammies. I tell you what, the stretching and foam roller alone helped get rid of %90 of the pain within 24 hours and the strengthening has kept it away for the most part (sometimes playing 4 rounds in is just too much ;-).)


Hope this helps. Check out a Physical Therapy clinic, don't waste time on a Chiro imo!!

 

[DavidSauls]

I'll join in with those citing tight hamstrings. It's not necessarily your problem, but----tight hamstrings can definitely cause lower back pain, it's a cheap and easy remedy to try, and unlikely to make things worse.

Unless your pain is at the "seek immediate medical treatment" stage.

 

[zgmc]

I have lower back pain as well. Its on the right side, likely the sacroiliac joint. I went to the doctor, she basically told me that I probably have some arthritis, and to start a workout routine. This is going on about two years now. Working out hasn't made it go away, but once I get warmed up, I feel pretty good. Its staying warmed up that's the problem. I like the idea of a free evaluation at a PT clinic. I'm going to look into that.

 

[Streets]

Lower back pain from a lot of consecutive rounds should be alleviated by rest, ice packs or anti inflammatory medication (motrin, aleve....) If not relieved by this, injury is likely. See a doctor.

It's gotten better since yesterday so hopefully it was a pinch or spasm

It could be tight Hamstrings. It creates a pulling on the lower back as you move. Now this can increase as you bend over to pick up discs. Try a little extra stretching before the round and see if it that helps. It worked for me it might work for you.

I'll join in with those citing tight hamstrings. It's not necessarily your problem, but----tight hamstrings can definitely cause lower back pain, it's a cheap and easy remedy to try, and unlikely to make things worse.

Unless your pain is at the "seek immediate medical treatment" stage.

I like this. I definitely need to do more pre-round stretching and get everything warmed up. A majority of the time I play cold.

You should consider getting a free evaluation at a Physical Therapy clinic. Here in the Chicagoland area, just about every major PT clinic offers a free evaluation. A quick personal story on how a PT could solve your issues:
I played a TON of competitive volleyball from the age of 14-24. I experienced a lot of lower back pain (or so I thought) and would frequent a chiropractor for relief. Kinda worked, kinda did nothing. When my Vball days were done, I picked up DG and started to experience the same pain. I didn't have health insurance and couldn't afford to go to the Chiro without it and was recommended to try a PT clinic for a quick evaluation.

Went and got my eval, explained I was having back pain from disc golf similar to what I experienced in my Vball days. The PT observed my mechanics, evaluated my muscles and revealed that it wasn't back pain after all, it was my Glutes (butt muscles)at the muscle insertion point NEAR my lower back. My hamstrings were tight causing me to over compensate using my glutes which also get really tight to the point that slight bending motions would cause tons of pain in my lower back area where my glute muscles attached.

I received a workout regimen to strengthen my hamstrings, butt and lower back muscles and was shown the GLORY that is a Foam Roller to help work out and stretch the tightness in my butt and hammies. I tell you what, the stretching and foam roller alone helped get rid of %90 of the pain within 24 hours and the strengthening has kept it away for the most part (sometimes playing 4 rounds in is just too much ;-).)


Hope this helps. Check out a Physical Therapy clinic, don't waste time on a Chiro imo!!

I work with a PT intern, I'll see if I can get some info on this :thmbup:

I have lower back pain as well. Its on the right side, likely the sacroiliac joint. I went to the doctor, she basically told me that I probably have some arthritis, and to start a workout routine. This is going on about two years now. Working out hasn't made it go away, but once I get warmed up, I feel pretty good. Its staying warmed up that's the problem. I like the idea of a free evaluation at a PT clinic. I'm going to look into that.

I definitely need to stretch more.

I went through my throwing routine slowly yesterday and noticed my hips don't rotate all the way and a lot of my rotation is in my lower back and also I do kind of slouch so when I'm 100% again I'm going to work on standing straighter in my throw plus getting full hip rotation.

 

[DavidSauls]

I have lower back pain as well. Its on the right side, likely the sacroiliac joint. I went to the doctor, she basically told me that I probably have some arthritis, and to start a workout routine. This is going on about two years now. Working out hasn't made it go away, but once I get warmed up, I feel pretty good. Its staying warmed up that's the problem. I like the idea of a free evaluation at a PT clinic. I'm going to look into that.

I hate the "probably have some arthritis" diagnosis. It may be true, of course, but it may not be, in which case it's a cop-out that will waste your time getting to the real problem.

 

[Streets]

I hate the "probably have some arthritis" diagnosis. It may be true, of course, but it may not be, in which case it's a cop-out that will waste your time getting to the real problem.

Lol I'm 24 so not sure about arthritis. Yet.

 

[zgmc]

I hate the "probably have some arthritis" diagnosis. It may be true, of course, but it may not be, in which case it's a cop-out that will waste your time getting to the real problem.

Sure seemed like a cop out to me also. Short of an MRI, I'm not sure what else could be done to find out what is actually wrong.

Lol I'm 24 so not sure about arthritis. Yet.

I'm only 34, you don't have long to go.

 

[Clonan]

Short of an MRI, I'm not sure what else could be done to find out what is actually wrong.

You are right that if something is determined to be wrong beyond simple muscle tightness, bad posture or bad mechanics, an MRI will give the best visual of what his back looks like. But until an evaluation, who knows. An evaluation from a specialist or a doctor of PT can rule out structural damage with out a $500+ MRI, as it did for me

Also, here is a link to a good Butt muscle stretch that alleviates my "lower back" pain. The pain melts away. 3 amazing Glute muscle stretches.

But of course, this is the internet and I am not a doctor so be careful

 

[marcwatts]

I definitely fought lower back pain until finding out about tight glutes / hamstrings. I now stretch both for a few minutes and also carry a stool for my bag which keeps my discs at a higher level to pick and I don't do as much stooping to put my bag back up on my shoulders/back. I like the Coleman Rambler 4 leg stool more than the camp time tripods since I can just toss it down on uneven ground and it doesn't tip over. Plus its cheap.

 

[DavidSauls]

Here's a lengthy personal experience story, to explain my bias:

My knees were always bad. One started when I was 16, the other when I was 22. In my 30s my family doctor told me it was arthritis, and put me on medication, which relieve the pain somewhat, for a while. In my 40s they were so bad I went to an orthopedist to see what kind of surgery could possibly relieve me. I was desperate.

He asked me to walk across the room, and promptly told me that my hamstrings were too tight, and I needed stretching, not surgery. He also told me that the same thing frequently causes lower back pain. So he sent me to a therapist who gave me stretching excercises, and in a month my knees were better than they'd been when I was 20. I couldn't believe I'd wasted so much time when a simple solution was at hand.

When my shoulder started giving out I tried everything, including going straight to a therapist for some stretches. And a chiropractor. And rest. And ignoring it. Finally I went back to the orthopedist, hoping for another simple miracle solution, but he did an MRI and pronounced it a torn larbrum, requiring surgery. I wasted 2 years on home remedies that weren't going to work.

The point? I dunno. Try the simple thing first---and stretching is the simplest---but if it lingers, go find out what the real problem is.

 

[rickztahone]

Here's a lengthy personal experience story, to explain my bias:

My knees were always bad. One started when I was 16, the other when I was 22. In my 30s my family doctor told me it was arthritis, and put me on medication, which relieve the pain somewhat, for a while. In my 40s they were so bad I went to an orthopedist to see what kind of surgery could possibly relieve me. I was desperate.

He asked me to walk across the room, and promptly told me that my hamstrings were too tight, and I needed stretching, not surgery. He also told me that the same thing frequently causes lower back pain. So he sent me to a therapist who gave me stretching excercises, and in a month my knees were better than they'd been when I was 20. I couldn't believe I'd wasted so much time when a simple solution was at hand.

When my shoulder started giving out I tried everything, including going straight to a therapist for some stretches. And a chiropractor. And rest. And ignoring it. Finally I went back to the orthopedist, hoping for another simple miracle solution, but he did an MRI and pronounced it a torn larbrum, requiring surgery. I wasted 2 years on home remedies that weren't going to work.

The point? I dunno. Try the simple thing first---and stretching is the simplest---but if it lingers, go find out what the real problem is.

Good advice. I have horrible back pain. I avoided going anywhere even though my wife kept telling me to go do something about it. I finally went to a Chiro and got an xray. He showed me that I have 2 discs in my neck that have no mobility. Also, my spine is crooked slightly and walking the way I have over the years because of the pain (slightly stooped and slightly to one side because of the pain) has made it that much worse. So in a sense, my nerves in between my discs are pinched and me avoiding seeking help caused it to get worse.

My case may be a very different case than many of you. I have a toddler son that I can barely pick up because of my back pain. That is considering that the chiro ACTUALLY did help alliviate some pain.

Stretching is the key. I will try the foam roll mentioned by another member. Muscle strengthening is also key here.

 

[tu-f-o]

i agree it could be bad posture.
also, remember there is a lot of bending over to pick stuff up in DG. Use your legs when you pick up and stand up.
Also might be your rotation timing. Or lack of stretching/warming up.

 

[auaubrey]

I'll join in with those citing tight hamstrings. It's not necessarily your problem, but----tight hamstrings can definitely cause lower back pain, it's a cheap and easy remedy to try, and unlikely to make things worse.

Unless your pain is at the "seek immediate medical treatment" stage.

I would recommend the use of cheap neck and back heating pads to relieve pain. I like my heating pad the most, it is very soft. You can change its heating setting and it will automatically turn off. It can be stuck on the neck, can be tied to the waist, easy to use. Since I had it, my back pain has been relieved in time.