Author Topic: Back/left buttock pain  (Read 8489 times)

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ghettoracer

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Re: Back/left buttock pain
« Reply #15 on: May 04, 2011, 10:42:51 am »
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i re-read the diagnostic article raptor posted.  my cause isn't the "sway back" position for sure.  i also have quite a bit of muscles in my glutes and i'm certainly not flat assed.

SWANS05: i appreciate the attempt but your diagnosis does not fit my case.  i have way above average mobility and i never had a particular injury on the right side before.  the pain originated on the lower back (center) due to squatting and deadlifts, and slowly migrated right and down to the buttcheeks.  if that means anything.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Raptor

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Re: Back/left buttock pain
« Reply #16 on: May 04, 2011, 11:19:30 am »
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i re-read the diagnostic article raptor posted.  my cause isn't the "sway back" position for sure.  i also have quite a bit of muscles in my glutes and i'm certainly not flat assed.

SWANS05: i appreciate the attempt but your diagnosis does not fit my case.  i have way above average mobility and i never had a particular injury on the right side before.  the pain originated on the lower back (center) due to squatting and deadlifts, and slowly migrated right and down to the buttcheeks.  if that means anything.

This is, word for word, exactly my case, but on the left side.

Did you also had a period of about 2-3 days where any sudden movement, or even slow and controlled, would get you a lightning bolt in your back? I had to get out of bed sooo slow and careful to prevent that, and even so it would still strike me twice of thrice until I was out of bed.

Probably the sciatic nerve got caught in something there, or maybe another one.

ghettoracer

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Re: Back/left buttock pain
« Reply #17 on: May 04, 2011, 05:47:46 pm »
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sounds identical!  mine hasn't been bad like that for 5 weeks or so.  at the worst, the act of turning and adjusting position sideways in bed was extremely painful.  can't even sit myself up due to the pain; would have to rotate slowly to the side first...  2nd worse would be reduced pain level, but still hard to get up (in the morning).  and the back looking flat as a iron board when viewed in the mirror.  and random lightening bolts are you described in random ROM.  luckily the pain has been manageable lately with continued stretching.  the key seems to be "frequent" stretches.  after working out yesterday (and balled after) the pain has not worsen.  i'm glad to report...  back to the gym! yay.  in fact it's the first time in months i got up after 4 hours of sleep, feeling refreshed!  fingers crossed on getting back into multi-phase sleep.  man do i miss this feeling.
« Last Edit: May 05, 2011, 01:27:41 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Raptor

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Re: Back/left buttock pain
« Reply #18 on: May 04, 2011, 06:21:32 pm »
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I still get this "cut" feeling in my lowerback sometimes when I twist or move in a random way. So I haven't jumped to a rim in 2 weeks, way too dangerous to make this come back.

For example, I went in the park to do chinups and when I put my feet back down on the floor, a bit harder than just a gentle touch, it stroke me in the back a bit.

Maybe that piriformis muscle is a bit tight and pulls on the nerves/whatever? I'm so afraid to jump (maximally).

One more thing - what stretches do you do? Because I for one can't understand this position at all:



I've tried it and I don't feel any stretch/don't know if that's the right way to do it... I need to search more on youtube.

I found these:

<a href="http://www.youtube.com/watch?v=JbpkAOxro5Q" target="_blank">http://www.youtube.com/watch?v=JbpkAOxro5Q</a>

<a href="http://www.youtube.com/watch?v=eZO-bKdmFFM" target="_blank">http://www.youtube.com/watch?v=eZO-bKdmFFM</a>

Also, http://en.wikipedia.org/wiki/Piriformis_syndrome

To quote:

Quote
Inactive gluteal muscles also facilitate development of the syndrome.[citation needed] These are important in both hip extension and in aiding the piriformis in external rotation of the femur. A major cause for inactive gluteals is unwanted reciprocal inhibition from overactive hip flexors (psoas major, iliacus, and rectus femoris). This imbalance usually occurs where the hip flexors have been trained to be too short and tight, such as when someone sits with hips flexed, as in sitting all day at work. This deprives the gluteals of activation, and the synergists to the gluteals (hamstrings, adductor magnus, and piriformis) then have to perform extra roles they were not designed to do. Resulting hypertrophy of the piriformis then produces the typical symptoms.

Overuse injury resulting in piriformis syndrome can result from activities performed in the sitting position that involves strenuous use of the legs as in rowing/sculling and bicycling.

Runners, bicyclists and other athletes engaging in forward-moving activities are particularly susceptible to developing piriformis syndrome if they do not engage in lateral stretching and strengthening exercises. When not balanced by lateral movement of the legs, repeated forward movements can lead to disproportionately weak hip abductors and tight adductors.[9] Thus, disproportionately weak hip abductors/gluteus medius muscles, combined with very tight adductor muscles, can cause the piriformis muscle to shorten and severely contract. Upon a 40% increase in piriformis size, sciatic nerve impingement is inevitable. This means the abductors on the outside cannot work properly and strain is put on the piriformis.[9]

A bit about it:

<a href="http://www.youtube.com/watch?v=sxqoFdcVQmY" target="_blank">http://www.youtube.com/watch?v=sxqoFdcVQmY</a>
« Last Edit: May 04, 2011, 06:45:50 pm by Raptor »

Raptor

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Re: Back/left buttock pain
« Reply #19 on: May 05, 2011, 01:10:16 pm »
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OK, so I did some piriformis stretch, then some lowerback stretch, then some hamstring stretch, did 20 + 20 bodyweight squats, then 24 kg KB deadlifts/squats 10+10, then gone with one-leg straight leg deadlift with the KB (kettlebell), then did 4 sets of 10 swings with it, back to 1-leg deads, then did the stretches again...

Now mobility is basically 100% and pain is almost none (a very faint pain sensation when I get past the knees in a hamstring stretch) but that's pretty much it. Will see what happens next.

ghettoracer

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Re: Back/left buttock pain
« Reply #20 on: May 05, 2011, 09:07:46 pm »
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i do these stretches.



this one should really lengthen the piriformis.  you don't feel anything with this one?  i do this one, and usually gently try to massage the muscle (in general area, since i don't have really sensitive hands; i dunno exactly what i'm massaging) with my finger tips with light pressure.  this seems to have a help.  then i cup my hands and lightly tap the entire butt cheek area as well.





downward dog also seems works well for me, especially the one leg in air one too.



laying pigeon also works well, especially when you lean forward (could be hard if you're not flexible) but you can control the amount of stretch.





half spine twists.  if you can stick your arm through the legs like the 2nd photo then you will also get really good stretch on the piriformis area (as well as many other muscles).
« Last Edit: May 05, 2011, 09:10:23 pm by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Raptor

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Re: Back/left buttock pain
« Reply #21 on: May 06, 2011, 01:34:42 pm »
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Yeah I do the layign pigeon, it's not that hard.