Strain/Sprain of lower back

[Kathi]

Icing after exercise helps or whenever it you feel spasms. Sleeping with a pillow under your knees if you sleep on your back or between your legs if you sleep on your side helps to alievate the morning soreness.

Bike fit is very important and posture on the bike is very important. I try to keep my RA muscle (the one you work when you're doing a crunch) from pulling me forward in a crunch position. I gently pull my belly button toward my spine and pull my ribcage up. On hills this gives me more power and makes me use my hamstrings and glute muscles. MY PT said I was using my RA muscle so I try to be more conscious of not letting it curl me forward when I sit, stand or walk.

I also use lumbar support when I ride in my car. I really notice not having it even for a few minutes.

I hope this helps. Hip problems can be very frustrating but keep moving and learn all you can about your issues.

[OakLeaf]

I too am a little surprised your DC didn't give you an exercise program. Core work is usually how you resolve that kind of thing and prevent it from happening again, but you should avoid doing anything that aggravates the nerve until it's calmed down a little. Maybe ask her to refer you to PT.

[Kathi]

AT first my last PT did not give me an exercise program, except for couple of movements to regain the mobility in my lower back. However, I was in a lot of pain. For the 1st week I wasn't allowed to do anything as the SI joint kept moving. When it became more stable I progressed to riding my bike on the trainer, then to going for walks. When things calmed down I was allowed to ski. At the end of PT I had the spine mobility movements, 1 exercise to address the hip asymmetry and bridging.

For the pain she did what she called "cross-friction" massage over the SI joint, no other massage.

My new PT has given me exercises for the "smaller" muscles in the glutes, hip flexor and T-Spine mobility. He also said that bridging is " a very good" exercise for me but I have to be careful of the position of my low back.

I've found with better posture and lower back mobility the TA and RA muscles activate on their own. I avoid crunches.