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  1. #1
    M&S Senior Member Titan42's Avatar
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    Default Glute/Lower back stretches

    My glutes/lower back have been real tight and bothering me the past week. I believe it was from work last week (about an 8 hour shift of stocking/lifting moderately heavy boxes.) My back was shot that day, but felt pretty good the next day which was my Back workout day. I warmed up and attempted my first working set on Deads but I just couldn't do it. My back/glutes have been tight and sore ever since. I did my Leg day today and it didn't really bother me too much, but it seems that the deadlift/lifting motion is what hurts the most. Any stretches or tips for this situation? By the way, I am very unflexible, which is something I need to work on.
    Current Goal:
    Increase mobility
    Current weight: 182.5 lbs
    Goal weight: 190

    -Grant
    20 y/o
    5'11"

    "Hard work beats talent if talent doesn't work hard."

  2. #2
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    Default

    If you are not getting any pain and just sore and tight I would try some of the stretches I've tried to describe below. If pain see a doctor and rest.

    Stretches:
    Lay on your back, bend your knee and bring one knee to your chest and hold for 20 secs. Then switch legs. Then try doing it with your leg straight.
    Toe touch - bend over slowly to try and touch your toes and hold - don't bounce!
    Kneeling reach - kneel down and sit on your heels. Stretch your arms out along the ground and try to reach as far as you can. Keep your head in a natural position with your shoulders. You should feel the stretch in your lower back.
    Cat dog stretch - probably best to google a video rather than trying to explain.

    I also find a warm shower helps especially if you hold the shower head close to the sore area for about 10 secs.

    Remember to use proper lifting technique when lifting boxes for a long period of time. So easy to let it slip throughout the day.

    Hope this helps.

  3. #3
    Frequent Poster ChUt26's Avatar
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  4. #4
    M&S Senior Member Titan42's Avatar
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    Default

    Thanks guys! I'm feeling quite a bit better. I'm pretty sure it was mostly my glutes bothering me.
    Current Goal:
    Increase mobility
    Current weight: 182.5 lbs
    Goal weight: 190

    -Grant
    20 y/o
    5'11"

    "Hard work beats talent if talent doesn't work hard."

 

 

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