UKC

Hi folks,

I have worn my rucksack a lot more than usual this last week (on holiday) and now have awful low back pain, I don't carry a lot of weight, so don't think that is the problem, probably with not being used to having it on so much.

Anyone experienced this?? Any advice?

Thanks

You’re on holiday so will want to make the most of it, but it sounds like you need to rest a bit.

pain killers, a day off tomorrow, try some easy back exercises  

https://www.fitnessblender.com/videos/daniel-s-favorite-back-rehab-and-core...  

and then fingers crossed for Friday.

You could try changing the strap lengths on your rucksack to adjust the position.ie. Take the weight off your hips for a day.

Thank you for your suggestions and advice 

Tight hip flexors, quads and/or anterior pelvic tilt is a classic of lots of low back pain.

Also spasm of  muscles, worth a watch.. 

youtube.com/watch?v=DWmGArQBtFI&

Dave B summed it up nicely, it will be tight leg and pelvic muscles that are limiting your range of motion which is compensated by your lower back trying to do the work instead .

if have an empty wine bottle and a thick carpet use it to roll out the Achilles and calf muscles, then stretch out quads and hams.

Cheers Dave, that would make sense 

Thank you, that's interesting to know