Low back pain after climbing

Maybe I'm just getting old (late 50's) but I threw my back out bouldering in the gym last week (I threw a heel over my head on a V4... was just warming up and I'd done that same boulder 20x before as part of a warm up).  It was so bad that I had trouble getting into/out of bed or in/out of chairs.

This week I'm feeling better, but I just went to the gym again and flared it up.  It seems to be sensitive to using a lot of body tension, esp if heel/toe hooks are involved, but really any sort of cross-body tension (which I use constantly).  The only other time I've had my lower back feel like it was going to get injured was when I tried to train front levers (which killed my low back and I had to quit).

Can anyone relate?  Any magic bullets? Do I need to retire from bouldering and hit the ropes with the other oldsters now?

Tight hamstrings, always the low back pain trigger for me.

Get the book "Back Mechanic" by Stuart McGill. Read it, follow the PT program, find out your triggers.

I've been trying to break up the rust of the pandemic by starting with a regimen of hip flexor stretches and exercises, and I tell you, I've never felt such relief.

Once you've settled down your back issue, look into some programs on those. I can see where these are part of the key to staving off back issues

You're too old for bouldering. Knock it off. :)

Edit: The same move could have been on a roped climb, too.

Did something very very similar about 6 weeks ago. Threw my back out and could barely walk for awhile. Here's what helped get my back to 100%...

-Get a good PT. They will need to do some back manipulation,strectch, cracking, traction etc. I had 2 sessions a day for the first few weeks.

-Dry needling (train the muscles to relax)

-Volteran gel (reduce pain/inflamation)

-Epson salt bath (muscles relaxe and most people are magnesium deficient)

Once you can get up and sit down without pain its time to get religious about morning and evening stretching/yoga. Just 10 mins is all you need. For me I found out my hip flexors were insanely tight. Stretching those was a huge huge huge help (think cobra position).

You're not too old for bouldering, but its time to step up the maintenaince.

" I'm feeling better, but I just went to the gym again and flared it up. "

Dude you need to let that sucker cool off.  Climbing is hard on the back-  Think about it-  It's the centerpiece for all the coordinated movements of the legs and hands and hips.   Your back is angry and it wants a rest.

I've found this 15 minute yoga/stretching sequence super helpful for lower back pain: https://www.youtube.com/watch?v=p57fSPOlW7s..

I also have found that climbing easier routes, or even relatively difficult routes but being very mindful of not doing certain types of moves, actually helps, once you're through the worst pain. 

+1 on everything mentioned above. When you're a little less flared up you might try adding some isometric core work (planks etc) into your routine. 

I'd suggest to have it checked by a PT. I had a few instances of "flare ups" in the past years, that seemed it didn't lead to anything. And this year I had it really bad. My PT said lots of accumulated tensions, compensations after injuries that led to bad mechanics, etc. I've been on a bunch of exercises/stretches/massages & yoga and it has helped tremendously. Though I can't help but think that if I had it checked out earlier, maybe I wouldn't have needed 6 months off running to get things close to normal. Just my 2 cents... back issues seem to be really complicated, can have many causes.

I used to think this was somewhat wasted money (e.g. why not just take it easy for a bit, stretch etc.). But really, I'm willing to spend 100+$ on a pair of climbing shoes a few times a year, but not 100$ once in a while on my body?

I recently hurt my lower back quite severely, twisting and lifting the wrong way. I consulted a doctor, and he gave me some painkillers, but he did nothing to correct my twisted lower back. Since painkillers only gave me relief for few hours, I started following some yoga poses after browsing on the internet. But that didn't reduce my sufferings. Finally, One of my friends suggested an amazing chiropractor. The chiropractor helped to solve my problems because they knew exactly how to treat this and have all the answers to make me mobile again. If you need a permanent solution for your pain, I highly recommend this treatment.

I am about 10 years younger than you and have had lower back pain issues for a long time. What helped eliminate my injuries was specific yoga exercises about 3X/week for 15 minutes at a time. (I went to a PT and a personal trainer, and this was their advice.) Also, stretching my hamstrings was super helpful. Also, warming up thoroughly for 15 minutes before doing bouldering.  And you have to stick with it. I made the mistake of getting lazy and not doing my yoga and my back got weak again and I threw it out last December.

BTW, what if you land wrong and get a fracture in your lower extremities? Older patients have a tough time with mal-unions, non-unions, infection, etc. I would advise you to hit the tension board instead or stick to roped climbing. 

Mark B wrote:

I am about 10 years younger than you and have had lower back pain issues for a long time. What helped eliminate my injuries was specific yoga exercises about 3X/week for 15 minutes at a time. (I went to a PT and a personal trainer, and this was their advice.) Also, stretching my hamstrings was super helpful. Also, warming up thoroughly for 15 minutes before doing bouldering.  And you have to stick with it. I made the mistake of getting lazy and not doing my yoga and my back got weak again and I threw it out last December.

BTW, what if you land wrong and get a fracture in your lower extremities? Older patients have a tough time with mal-unions, non-unions, infection, etc. I would advise you to hit the tension board instead or stick to roped climbing. 

I need to hurt myself badly before I accept that I'm aging, I think. :(

I routinely fall from the top of the bouldering wall in my gym (16 feet I think?) and it's fine.  But one day it won't be I suppose.

Anyway, my back is completely better now... thanks to everyone for the feedback!  I'm stretching more now just for GP.

Mark B wrote:

I am about 10 years younger than you and have had lower back pain issues for a long time. What helped eliminate my injuries was specific yoga exercises about 3X/week for 15 minutes at a time. (I went to a PT and a personal trainer, and this was their advice.) Also, stretching my hamstrings was super helpful. Also, warming up thoroughly for 15 minutes before doing bouldering.  And you have to stick with it. I made the mistake of getting lazy and not doing my yoga and my back got weak again and I threw it out last December.

BTW, what if you land wrong and get a fracture in your lower extremities? Older patients have a tough time with mal-unions, non-unions, infection, etc. I would advise you to hit the tension board instead or stick to roped climbing. 

Could you elaborate on your short yoga routine?

EJN wrote:

Could you elaborate on your short yoga routine?

I'm not the guy who posted that but I have used yoga for nearly two years now to manage my back pain.  The specific poses/ movements I find most helpful for releasing tension to the lower back are as follows: Standing (high) lunge twist to waterfall (front hip flexors), pigeon pose and cow face pose (piriformis),  triangle pose (hamstrings/ tensor fascia), seated twist (hug knee to opposite shoulder) outer hip flexors. Additionally, I use a foam roller to target my psoas muscles, (digging deep into backside of pelvis) and roll out my hamstrings and tensor fascia (outer side of thigh).

EJN wrote:

Could you elaborate on your short yoga routine?

upward dog?, shydivers (10 x 2 sets), hamstring stretches, hip flexor stretches, etc. I don't know the names of them. It's worth the investment in getting a couple of PT sessions. Or you could just do yoga on youtube videos.

I'm in my 30s and have had worsening back pain for years. I've done it all... physical therapy, chiro, steroid injections, stem cells, stretching daily, strengthening, blah blah blah. The single biggest change in my back pain / chances of me throwing my back out / less flare ups is taking magnesium supplements. I take "Integrative Therapeutics - Tri-Magnesium" 300mg twice a day. Really any magnesium supplement will do as long as it is the combo of oxide, citrate, and malate. I spent $15k on stem cell injections that did nothing and then was advised magnesium and within weeks I felt a massive difference. Wild stuff. I want my money back...

Since it was a result of lifting your leg over your head doing a heel hook, consider the psoas.

https://my.clevelandclinic.org/health/diseases/15721-psoas-syndrome

If you're in Canada, then you're in luck because I know one of the best clinics called 1 Physio and Mobility Clinic in Calgary. They specialize in treating back pain with services like chiropractic care, physiotherapy, and massage therapy. Their experienced team uses advanced treatments to help you recover quickly and get back to your activities. For more details, check out 1 Physio and Mobility Clinic.