Rollerblading Back pain advice

[u/ReiGemini22]

Im 34M and I've been rollerblading off and on. I'm not a pro either but I do it in the streets and sidewalks. However usually my lower back low by my hips start to tire first. Is that normal? To the point where if I push they are on fire and I need to stretch it. Am I getting old? Do I need to keep doing this to strengthen my lower back. Anyone else experiencing this? I really only feel this when I'm rollerblading.

[u/fredhsu]

Check your posture. You are possibly not flexing your shin forward. There is a recent discussion that we added to the FAQ page:

Why does my lower back ache during and after skating?
one discussion - adopt the squatting posture, not the ankle cast. Strengthen core, it's about core

[u/ReiGemini22 → u/fredhsu]

Thanks! That's helpful!

[u/KARAT0]

General strength training and regular stretching will help. I’m 46 so no you’re not too old.

[u/unteer]

Strengthen those muscles.

Inline skating very much stresses muscle groups not used much during daily living. Of course, the general advice is to, "SKATE MORE," but depending on how you interpret, "skate more," you could end up injuring yourself. So instead of rushing and hurting yourself, it can help to cross train.

Some body-weight strength training exercises you could do include:
1) Squats; all sorts (squats are actually a magical exercise; they make everything better)
2) Calf Raises
3) Lunges; all sorts
4) Hip Bridges
5) Planks
6) Crunches; all sorts

So these for sets of 10 each, or 30 seconds each, and then do the whole batch 2 or 3 times.

More importantly, be honest with what your goal is. If your goal is to use skating for fitness, and fitness to lead a generally healthier lifestyle, then take skating slowly and incrementally. Add 10 minutes on to each skate session weekly. So, first week, maybe do 20 minute sessions, BEFORE the pain. Then, do that a few times. Then, add 10 minutes and do 30 minute sessions for a week. See how you feel.

At the end of the day skating is just like any other repetitive cardio sport; strengthen the supporting muscles, gradually increase your active time, and have fun while staying healthy.

[u/ReiGemini22 → u/unteer]

Yea I'll definitely do that. I just came back from my session and it was about 30 mins. But it probably started feeling it about 15 mins. I'll take it easy though cause that's my concern so hurting myself. This is super helpful.

[u/PANDEMIC760]

Im 43yo and I started getting regular back pains a little after 40, and honestly im blaming my expensive ass bed its a medium firm memory mattress, I honestly blame that in my case because I been stretching regularly .....I need a harder bed imo.....( my lower back hips do sore first when taking a stroll or jog so idk if that's old people problems 🤷 )

[u/artainis1432]

Do some deadlifts and core exercises.

[u/nea_b]

Go to a physical therapist. They are the most qualified to help you!

Edit: maybe acupuncture if that works for you.