sore back?

Blackdog · August 14th, 2012, 01:24 PM

I started training for a inline marathon earlier this summer my first one. I do 7 - 11 miles a day. how do I keep my lower back from getting sore is there any exercises or stretching to help strengthen this? thank you

theDonnybrook · August 14th, 2012, 05:45 PM

Blackdog, tweak your technique. You are probably bending too much at the waist, focus on bending your needs more and keeping your chest up. I find a lot of people who just start training for long distances make the mistake of thinking they need to lean forward to be in proper position. This is incorrect. You should bend at the knees to get low, not at the waist. The forward looking slump for speed skaters is from relaxing their upper body, so your shoulders roll forward. Or at least, that is how I understand it.

The following links are good resources:
The US Speed Skating basic technique Guide (PDF)
Ellis Edge Tip on Upper Body position

If you are looking to make your lower back stronger, consider doing classic dead lifts and superman chest raise exercises. Also consider adding core exercise to your off-skate work outs.

Blackdog · August 14th, 2012, 07:36 PM

35 yrs of hockey are going to be hard to retrain this old dog. thank you for the tips.

slowsk8 · August 14th, 2012, 11:08 PM

try to relax the back and let it curve out, not pulled in. Pull in the gut.

BWI-Sheldon · September 6th, 2012, 05:18 AM

yeah there are thing to do to help the situation, but realize that lower back discomfort is par for the course with inline skating to some degree.

what I mean is that don't get discouraged if it becomes chronic, this is typical. Just do your best with the tricks and technique and maybe over time it will just strengthen.

motosk8ter · September 9th, 2012, 06:03 AM

Core exercises have helped me. Strengthening the abs and legs worked for me. I still feel back pain but nothing like before. I also work on technique and find as I tire I get sloppy and that adds to the pain. Hope this helps.

big-red · September 9th, 2012, 11:54 AM

Google the multifidius back solution. Really interesting theory that's helped me a lot!

phatnsassy · September 10th, 2012, 01:58 AM

Quote:

Originally Posted by big-red

Google the multifidius back solution. Really interesting theory that's helped me a lot!

Check out info on transvers abdominus too.

Strengthening the core is a huge help. And believe it or not but tight hamstings are a main contributor to low back pain. So -- be sure to stretch 'em.

Blackdog · September 10th, 2012, 04:51 PM

That is a lot of good info!! I know I need to work on my core but I was not aware of the hamstring issues!!! thank you all

MANY_SkatingDave · September 10th, 2012, 06:21 PM

Hey

I do agree with BWI that this stuff is common. It is not just with InLine Skaters since Derby particularly and Adult Rink Skaters can have the same problem.

Beyond SLF, which is a treasure trove, you might want to look at some PT sites for 'soft' 'gradually harder' lower back exercises. I am guessing yours is lower back, although some might exhibit it at the shoulders. Hopefully you do not have a curved spine.

OFF_Skating Exercises like PT particularly working the back, and maybe Cross Training might help if it changes the workout for the back.

Lots of good stuff is out there in Web/Medical Land. And yes Skating_Form seems to change as you gain experience and strength. Hey I am old what do I know.

Yours in Skating, MA/NY Skating Dave

Blackdog · September 17th, 2012, 02:01 PM

well I skated the NSIM full marathon on Saturday. 1:45 first ever marathon back felt great not sure if it was the adrenaline or what. I tried relaxing and have been working on my core. thank you all for the responses.

Corey

Ice Ramps · September 28th, 2012, 12:30 AM

Quote:

Originally Posted by Blackdog

well I skated the NSIM full marathon on Saturday. 1:45 first ever marathon back felt great not sure if it was the adrenaline or what. I tried relaxing and have been working on my core. thank you all for the responses.

Corey

Great news Corey!

I injured my back lifting some heavy equipment in full body armor back 2007 (Iraq OIF V), every now and again it flares up. Last night I must have slept wrong because my lower back was causing some pain today. Not making me feel the greatest with only 9 days out from the 87 mile A2A event. I'll manage somehow though.

-Dale

Blackdog · September 28th, 2012, 01:08 PM

GOOD LUCK!! that sounds like fun.

August 14th, 2012, 01:24 PM	#1
Blackdog Junior Member Join Date: Aug 2012 Posts: 8	sore back? I started training for a inline marathon earlier this summer my first one. I do 7 - 11 miles a day. how do I keep my lower back from getting sore is there any exercises or stretching to help strengthen this? thank you

August 14th, 2012, 05:45 PM	#2
theDonnybrook Just trying to keep up Join Date: Mar 2011 Location: Rochester, MN Posts: 953	Blackdog, tweak your technique. You are probably bending too much at the waist, focus on bending your needs more and keeping your chest up. I find a lot of people who just start training for long distances make the mistake of thinking they need to lean forward to be in proper position. This is incorrect. You should bend at the knees to get low, not at the waist. The forward looking slump for speed skaters is from relaxing their upper body, so your shoulders roll forward. Or at least, that is how I understand it. The following links are good resources: The US Speed Skating basic technique Guide (PDF) Ellis Edge Tip on Upper Body position If you are looking to make your lower back stronger, consider doing classic dead lifts and superman chest raise exercises. Also consider adding core exercise to your off-skate work outs. __________________ 2012 Bont Z, 3PF 7050, Adam's Swiss, Bont Black Ops 110mm 87a 2011 Bont Jets, S-Frame 7 13.2", 110mm wheels inlinepaceline.wordpress.com

September 9th, 2012, 06:03 AM	#6
motosk8ter Senior Grand PooPah Join Date: Aug 2006 Location: Rio Rancho, New Mexico Posts: 666	Core exercises have helped me. Strengthening the abs and legs worked for me. I still feel back pain but nothing like before. I also work on technique and find as I tire I get sloppy and that adds to the pain. Hope this helps. __________________ Hear Another's Heartbeat Before Your Own and then Pass Them

September 9th, 2012, 11:54 AM	#7
big-red Senior Member Join Date: Aug 2010 Posts: 299	Google the multifidius back solution. Really interesting theory that's helped me a lot! __________________ Gay Fawkes #511

September 10th, 2012, 06:21 PM	#10
MANY_SkatingDave Skating = Tear RIFF ic Join Date: Mar 2007 Location: Massachusetts: N. Central & NE Posts: 3,670	Do some SLF R&D Hey I do agree with BWI that this stuff is common. It is not just with InLine Skaters since Derby particularly and Adult Rink Skaters can have the same problem. Beyond SLF, which is a treasure trove, you might want to look at some PT sites for 'soft' 'gradually harder' lower back exercises. I am guessing yours is lower back, although some might exhibit it at the shoulders. Hopefully you do not have a curved spine. OFF_Skating Exercises like PT particularly working the back, and maybe Cross Training might help if it changes the workout for the back. Lots of good stuff is out there in Web/Medical Land. And yes Skating_Form seems to change as you gain experience and strength. Hey I am old what do I know. Yours in Skating, MA/NY Skating Dave __________________ InDoor Quads: Witch Doctor Wheels, Bones Swiss/Qube-Gold Bearings, Older RollerBlade Wrist Guards -\| InDoor Clothes: Cargo Shorts, Sweat Towel

	S k a t e L o g F o r u m Inline Skating and Quad Roller Skating Forum Hosts: Jessica Wright \| Kathie Fry	FOLLOW US: Our Blog \| Facebook \| Twitter \| Email

August 14th, 2012, 07:36 PM	#3
Blackdog Junior Member Join Date: Aug 2012 Posts: 8	35 yrs of hockey are going to be hard to retrain this old dog. thank you for the tips.

August 14th, 2012, 11:08 PM	#4
slowsk8 Senior Member Join Date: Feb 2010 Location: Tukwila, just south of Seattle Posts: 1,210	try to relax the back and let it curve out, not pulled in. Pull in the gut.

September 6th, 2012, 05:18 AM	#5
BWI-Sheldon Pro Bike Chaser Join Date: Sep 2006 Location: Maryland Posts: 3,363	yeah there are thing to do to help the situation, but realize that lower back discomfort is par for the course with inline skating to some degree. what I mean is that don't get discouraged if it becomes chronic, this is typical. Just do your best with the tricks and technique and maybe over time it will just strengthen.

September 10th, 2012, 04:51 PM	#9
Blackdog Junior Member Join Date: Aug 2012 Posts: 8	That is a lot of good info!! I know I need to work on my core but I was not aware of the hamstring issues!!! thank you all

September 17th, 2012, 02:01 PM	#11
Blackdog Junior Member Join Date: Aug 2012 Posts: 8	well I skated the NSIM full marathon on Saturday. 1:45 first ever marathon back felt great not sure if it was the adrenaline or what. I tried relaxing and have been working on my core. thank you all for the responses. Corey

September 28th, 2012, 01:08 PM	#13
Blackdog Junior Member Join Date: Aug 2012 Posts: 8	GOOD LUCK!! that sounds like fun.

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