Jan 17 2008, 06:14 PM
Anyone ever had muscles pulled in your lower back from driving as hard as you can? Ive been having back issues for months and it only seems to hurt it when i throw a big back hand drive, maybe 425-475 range... The pain feels like two muscles seperating (i dunno if thats even possible) and its in my lower back kinda to the outside towards the hip. When i take a few steps out of my run up it allows me to throw without pain but i can only throw 300-350. Anyway id like to know if anyone els has had similar problems and what they did to fix it? Ive done several things and spent a ton of money tryin to recover from this and nothing seems to help...

Jan 17 2008, 06:43 PM
Yo Matty I feel your pain. Last year I had a real problem with lower back pain. It was due to playing disc golf. Below is a diagram of different strethces you can do to help with your pain. I got this document in physical therapy and it helped me greatly. Good luck with your re-hab.


Jan 17 2008, 07:22 PM
it's been 15 years of playing now and my back has hurt for at least 14. That's why I throw so many sidearms these days. Stretching is key. I pulled my lower back muscles real bad in 2000 and couldn't throw backhand for well over a year. Take it easy and when it starts to hurt, quit!!

Jan 17 2008, 10:35 PM
Stretching is one-third of the key. The other two thirds are strengthing the torso stability muscles and strengthening the muscles you don't use if you throw with only one hand. As to that last one, after playing a round of disc golf, take as many full throws with your offhand as you just did with your go-to hand. It only takes ten minutes if you just chuck every disc in your bag and then go pick them up.

A lot of my back problems went away when I started taking lots of lefthanded throws.

Jan 21 2008, 07:00 PM
Addidas has an online program called core performance. I tweaked my back really bad few years ago skateboarding. With a combination of eating right and the training I am back on my board at 32.

Jan 21 2008, 11:56 PM
The core performance program is surprisingly helpfull

Jan 28 2008, 12:28 AM
Yo Matty I feel your pain. Last year I had a real problem with lower back pain. It was due to playing disc golf. Below is a diagram of different strethces you can do to help with your pain. I got this document in physical therapy and it helped me greatly. Good luck with your re-hab.


These have really helped me out...Thanks for posting them

Jan 28 2008, 10:13 AM
Don't forget deep tissue massage / scar tissue breakup and chiropractic care.

Jan 28 2008, 12:42 PM
which of those helps you the most schweb

Jan 28 2008, 02:25 PM
i have been through the whole enchilada of back problems too- for the dg related lower back stuff i found exercises 6,9, and 12 particularly helpful as well as the chiro.

Jan 28 2008, 03:20 PM
#6 is wierd...

Jan 29 2008, 09:36 PM
which of those helps you the most schweb


Jan 30 2008, 11:32 AM
Take it from a guy with chronic back pain for years, due to many stupid stunts as a kid, and numerous car accidents - DO NOT BEND FORWARD TO STRETCH!!!!!

Think about all you do on a daily basis. It all involved leaning forward - brushing your teeth, getting your shoes on, pulling socks on, picking up the kids, picking up whatever, leaning over your desk, leaning over some piece of equipment, and so many more. What you need to do is strengthen your back/spine in the opposite direction. Place your hands on your hips and try to bend BACKWARD as far as you can and hold as long as you can. Do 4-5 of these at a time. DON'T bend over to touch your toes - your back probably freezes up and spasms like mine use to.

Follow this simple stretch routine. Imagine a modified pushup. Keep your pelvis flat on the floor and push up with your arms, arching your upper body, trying to get as much backward curvature in your spine. Go as far back and hold it as long as you can. Do 6 of these. Then, on the next 4, while holding the backward curvature position exhale deeply and let your belly hang, this will pull on your spine and introduce more curvature. So, now you've completed 10 stretches. At first, your back will be sore because you haven't used these muscles, so just do 2-3 sets of 10 stretches per day. After a week, start doing 4-5 sets of 10. Before long you should be able to do 6 sets of 10. Do these for a month. That's it 60 stretches a day for a month for a STRONG, HEALTHY, and PAINFREE back! After a month, simply do 2-3 sets per day for healthy back maintenance. After about a year, just do a set or two every time your back is bothering you (do more standing stretches on a regular basis).

I had gone to a chiropractor for years. Surgery was suggested, I popped 1000mg of ibuprofen daily, and went thru tubs of mineral ice and icy-hot. I've been doing these stretches for 6 years now, I noticed results immediately within 2 months, and my back has never EVER felt better.

Take teh advice of this testimonial. Something so simple that works so incredibly is worth your time!!!!

Jan 30 2008, 12:56 PM
I rarely suffer from back pain. However, if I were to do the exercises described above by Superberry, my lower back (spine) would be screaming in pain. Perhaps I am wrong here, but these exercises would seem to be stretching the abdominal muscles as opposed to stretching the lower back muscles.

Does any one else have any comments on these exercises?

I regularly do the exercises posted by MC & Schweb and believe this is the main reason I do not suffer from back pain. The older you get, the more important it is to stretch and strengthen.

Jan 30 2008, 01:21 PM
In relation to the injury I have, his testimonial is NOT worth my time like he stresses. But in his case it seems to work for him, OR not at all because like he says "my back has never EVER felt better." I wouldnt think the stretches superberry suggests would be adequate enough... But thank you superberry and everyone els for your thoughts and recomendations! Keep em comming

Jan 30 2008, 03:10 PM
you can find that stretch here ( along with some other good exersises that helped me last time i did them...
you can actually read the symptoms and see if they apply to you...

Jan 30 2008, 04:04 PM
The older you get, the more important it is to stretch and strengthen.

That's a big 10-4.

Jan 30 2008, 09:16 PM
What the modified pushup does is promote spine health by excercising your discs in a direction opposite of the direction they ALWAYS move (spine bent forward, front of disc compressed, rear of disc bulging). "Bulging discs" is a scare tactic chiropractors use. Discs are supposed to bulge, they're liek elastics. You just need to stretch and compress them the opposite way once in a while to keep them healthy.

My back feels tremendous, never better, just like I said. You're right discette, it BURNS at first. Just as excercising any underused body part would. That's why you start out doing 20-30 stretches a day. And at your peak, you do 60 stretches a day. Keep in mind, they're simply stretches, not weight training, and you bend only as far as you can, and hold only as long as you can.

It's genious in its simplicity. Really think about everything you do each and every day that involves bending forward. Your back/spine NEEDS to be stretched backward to compensate! Stretching your muscles is good practice regardless, but I'm talking about back PAIN which means nerves and other underlying causes, not simply a sore back from a hard days work. If you have chronic back pain, forget the chiro (even if your insurance will cover it), and try some simple back maintenance.

I tell EVERYONE I know who complains about a sore back about this. That is how much it has helped me and how well it has worked, easy to do, and simple to keep up.

Jan 30 2008, 09:24 PM
Matty, maybe you actually pulled a muscle or tendon in your far lower back which connects to your glutes or thigh muscles. If it's a shooting pain, it can probably be attributed to spine/nerves. But other pain is typically deep muscle strain or bruise and you should focus on that specific area. But, if it's a constant dull pain, that can also be nerves from your spine. When my back ached daily, the bright blue tub of therapeutic mineral ice sure helped dull the pain. But my back/spine was the cause I needed to correct, and stop treating the symptoms only.

Just offering my suggestions based on what worked for me.

Jan 30 2008, 10:23 PM
Thank you again for you input superberry! And yes I have a torn muscle in my lower back on the right side, and all I used to throw was RHBH which lead to my injury...

Jan 30 2008, 10:51 PM
That's why I thought maybe during a RHBH throw that you planted hard, wrong, weird, etc, and injured a lower back/leg muscle. Could be something to look into.

Feb 13 2008, 12:29 PM
Anyone have issues with lower back / lower spine joint pain?

Feb 13 2008, 03:22 PM
yea, i get it once in a while...depends on how much i play, and how bad my form is. With proper form and stretching daily plus using a resistance band workout i've lessened my pains. Like I said though, depends on how much you play and if you're giving your body a chance to start with...if your torquing it wierd you'll really feel it the next day. STRETCH!!!

Feb 13 2008, 05:50 PM
Ive been doing the stretches and the muscle pain has gone away since I stoped playing, but the joint pain hasnt gotten any better though. I feel the joint pain even more now that the muscle pain is gone. Im 22 yrs old and I feel 80... this is lame!

Feb 14 2008, 02:24 PM
Sounds like you need to see a good sports-related chiropractor. He (or she) ought to take an Xray as well to make sure there are no herniations. Mine diagnosed me with a tilted pelvis (left side high) that resulted in a lot of right side high hip, low back pain. After getting it back into place, he gave me alot of oblique-strengthening excercises and some new stretches. No problem since then. On the other side, a good friend was diagnosed with two herniated discs and will probably never play again. Get it checked!

Mar 04 2008, 05:33 PM
Yoga, Biking, better disc golf technique, and dropping 20lbs rid all my back pains...

Mar 05 2008, 05:53 PM
give me some info on the yoga techniques youve practiced please!

Mar 07 2008, 08:53 AM
Started with "Power Yoga with Rodney Yee" is a progressive 3 tape set. I also take a class here and there at the gym. It helps with flexiblity, relaxation and balance...

Mar 12 2008, 05:43 PM
ill be sure to check it out. preciate it!

Mar 19 2008, 04:36 PM
The superberry stretch is a classic Yoga stretch - the Cobra I believe it's called. Repetatively throwing a disc throws your body out of balance so you stretch to counter that effect. Here's one targeted to the lower back that I really like. It gets the mucle that goes from the lower back across the hip to the thigh. This is for a righthaded player:
1. Stand next to a stationary item (kitchen counter) with your left hip touching the item. Stand perpendicular to the the item.
2. While keeping your shoulder horizontally level, slide your shoulders to your left.

Before I started doing this stretch, I wasn't even aware of this muscle but it was very tight and the source of some lower back pain.

An overall resistance weight training and stretching routine is your best option for eliminating back pain. I focus on strengthening my "core: during the off season. The core is abs, back, hip area. I work my legs as well. As I get to where I'm playing frequently, I transition from strenght training to power/endurance. Basically, you move from higher weights for less repetitions to lower weights with more reps. I haven't had back issues for years because of this routine and I'm older and throw 5 days a week.