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audi
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PostSubject: Lower back pain   Mon Feb 18, 2013 10:11 am

good morning bros. played last friday for the first time since early december. now my lower back is aching until today. i also have not been to the range since then. if you take a break for quite some time, does this kind of ache do occur? i have gone for massage twice but the pain is still there.

does anyone here experience this before?
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sob
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 10:38 am

Just like jogging, if too long never use specific muscles will have some soreness.

Just take more rest and you should be fine after a few days.

If pain still persists after a week, do go see a doctor to be sure.

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enwee
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 10:40 am

If u experience pain shooting down your legs. Better see doctor.
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audi
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 10:51 am

not my leg enwee. its my lower back. above my backside. the pain is like when u sit for too long machiam like that pain.
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shimizu.toruk
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 11:04 am

I have that from time to time after golf or range. What I do find helpful is to get one of those spiky massage balls (like this one here) and do some rolling over the sore areas.

Specifically this is what I do (*Disclaimer: I'm not a doc or a certified therapist, this is what works for me):

1) Lay a thin mattress / yoga mat and lie down with your legs bent (i.e. soles of the feet flat on the mat, and knees pointing skywards)
2) Place the massage over the left or right side of the spine (wherever it's sore), relax and roll around.
3) You should feel a radiating sensation, sort of like those when you're stretching your muscles after a long run
4) Place the ball above or below the pain area, and roll around. Sometimes the tightness may be elsewhere, leading to the pain in the lower back

As with all stretches / exercises, stop when you feel pain. And like wat Bro Sob mentioned, if pain persists, see doctor.

Hope this helps!
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Tituman
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 7:15 pm

If you have been lounging like a couch potatoe or sitting infront of your pc for a long period everyday with a hunch back kind of position, then that could also caused lower back pain. My back pain was due to all those reasons quoted above and I have now teach myself to sit straight infront of the pc and also stop having the lounging position infront of the tv. My pain have practically gone. Hope it works for you. Cheers.
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Sutos101
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 9:53 pm

Which shop sells this spiky massage balls? Info pls
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audi
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 10:00 pm

yes please advice where can i buy those.

thanks for the advice tituman. i guess its my habits, hard to change bad habits.
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simoner
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 10:37 pm

I just revamped my swing with a new coach to avoid backache after games.

Video analysis of your swing helps to determine if any change is needed.
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chihheng
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PostSubject: Re: Lower back pain   Mon Feb 18, 2013 11:30 pm

i also experianced stiff and painful lower back if i go range after a long outage from golfing... my remedies since then has been to start slow (sometime whole range just do 3/4 to 1/2 swing only) and do ample stretching before the swing. When I am not golfing I try to go for short runs to make sure body muscles are loose but not slack.

Tom
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audi
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 9:44 am

thanks for the inputs guys
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shimizu.toruk
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 10:02 am

Sutos101 wrote:
Which shop sells this spiky massage balls? Info pls

Well a quick search on google yielded this place - http://www.massagesupplies.com.sg/Massagetools.htm.

Search for "Porcupine Massage Ball". There's also an address and contact number to check if there's stock.

I would think most of the physiotherapy / chiropractor places should sell them, but I'm not 100% sure. For me, I got my ball from this running shop near my place called The Runner's Gait. Give them a call if you're around the Upper Thomson area and see if they still have it available.

Hope this helps!
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Sutos101
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 11:37 am

shimizu.toruk wrote:
Sutos101 wrote:
Which shop sells this spiky massage balls? Info pls

Well a quick search on google yielded this place - http://www.massagesupplies.com.sg/Massagetools.htm.

Search for "Porcupine Massage Ball". There's also an address and contact number to check if there's stock.

I would think most of the physiotherapy / chiropractor places should sell them, but I'm not 100% sure. For me, I got my ball from this running shop near my place called The Runner's Gait. Give them a call if you're around the Upper Thomson area and see if they still have it available.

Hope this helps!


Thanks for the info, will check them out Very Happy
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sunny
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 3:37 pm

Lower back pain due to muscle typically go away in weeks. If it persists, it is usually more serious.

There are multiple causes.

Worst case: prolapsed disc aka disc hernia or 'slipped disc'. This is caused by the disc "bursting" and the jelly like material protrudes out of the disc and impinges on the nerves roots. The pain is normally sharp and deep with no specific area. You will not feel pain on the surface, indicating that it is not the superficial muscle. If you have numbness or shooting pain that radiates downward to buttocks, knees or even feet, this is likely the cause.

Degenerates disc - this will show up in MRI as black color disc. The disc condition is no longer good and hence you feel pain like aches when you bend your body certain angle or feels like your bones need a good crack to ease the congested feeling. The disc is degenerated and does not take loads well and cause the pain. The pain is aching but not sharp.

Spondylolisthesis - or displaced backbones where the displacement causes load and may impinr on nerves and cause sharp shooting pain or chronic back pain.

If you are older, you could also experience denerative changes that cause the area that houses your nerves to narrow and thus squeeze onto your nerves which causes pain and discomfort.

You could also injured those deep connecting muscles. But they are rather strong and that is unlikely. There are other structural problems that may be the result of fractures or stress fractures but those are also not that likely from how the pain started.

The first 4 are generally the case. Slipped disc could happen not only when you are carrying weight. It could happen when you sneeze or bend down as well if your disc is degenerative. And you may not feel the pain until it starts to impinge on the nerve (bending movement or loads will slowly force the jelly like material to protrude out from the disc until it touches and irritates the nerve roots).





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Ssquirrel
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 3:37 pm

Runner's Gait also sells foam rollers like the Fit Bar, which are also good.
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pushslice
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 4:10 pm

I have spondy...must take care of my back with stretches and glutes/core exercises if i want to play till my retirement age
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sunny
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 4:28 pm

Ssquirrel wrote:
Runner's Gait also sells foam rollers like the Fit Bar, which are also good.

Foam rolling are very good if the problems are soft tissues related. It could release 'kinks' in the muscles due to injuries or overuse.

There are many substitutes for them too. An example is tennis ball.

Here's a good article for soft tissue work.

http://www.t-nation.com/free_online_article/sports_body_training_performance/soft_tissue_work_for_tough_guys

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shimizu.toruk
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 6:01 pm

Ssquirrel wrote:
Runner's Gait also sells foam rollers like the Fit Bar, which are also good.

+1
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JonDoe
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 6:43 pm



I personally find this useful, as I experience lower back pain on and off.






Disclaimer : prolonged watching of this instruction might cause arm muscle ache.
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audi
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PostSubject: Re: Lower back pain   Tue Feb 19, 2013 11:01 pm

i will try the yoga. thanks for sharing
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JonDoe
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PostSubject: Re: Lower back pain   Wed Feb 20, 2013 10:39 am

audi wrote:
i will try the yoga. thanks for sharing

Try the Cobra pose too.

works for me.
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shimizu.toruk
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PostSubject: Re: Lower back pain   Wed Feb 20, 2013 10:46 am

Tried the cobra pose yesterday, it does help...but I was kinda distracted by the model in the video doing the pose
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audi
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PostSubject: Re: Lower back pain   Wed Feb 20, 2013 10:47 am

alright. i'm playing today, see if my lower back still hurts, then i will do the cobra pose at home. thanks for the tip bro
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audi
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PostSubject: Re: Lower back pain   Wed Feb 20, 2013 10:48 am

shimizu.toruk wrote:
Tried the cobra pose yesterday, it does help...but I was kinda distracted by the model in the video doing the pose

me too ROFL
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JonDoe
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PostSubject: Re: Lower back pain   Wed Feb 20, 2013 11:12 am

shimizu.toruk wrote:
Tried the cobra pose yesterday, it does help...but I was kinda distracted by the model in the video doing the pose

Concentrate...concentrate What a Face
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PostSubject: Re: Lower back pain   Today at 8:32 pm

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