Help!!! I hurt my back walking... :(

I have been walking 1 mile when it is pretty outside and today felt real good after the 1 mile so I descided to do another lap making it 2 miles. Well I did something to my lower back on the left side and i can hardly move now. I took a nice warm epson salt bath and some ibprofen but I can still hardly move. Any ideas to help with the pain and when should I go walking agian? (just 1 mile) Thanks for any advice.

I use this all the time give it a try.

Lay on your back on a hard surface preferably. then take your right foot and put it on the outside of your left knee flat on the ground. Then with your left hand push your right knee ( gently) left and towards the ground until it either feels like it is stretching or you hit the ground, turn your head to the right and try to keep your shoulders flat. You can do the same thing reversed to help the other side of your back/hips.

As for walking when you feel ready is the only I can say.

hope that is helpful. And not to confusing.

 

Side cramps are usually caused by one of three things:

1. Inadequate water
2. Inadequate oxygen (not breathing properly)
3. Cramp in your diaphragm, gas in the intestines, or food in the stomach.

Obviously numbers 1 and 2 are easy to remedy. If it's number 3, then slow down for 30 seconds then push your fingers deep (in and up) into your gut just below the ribcage while exhaling and bending over almost to 90 degrees. Straighten and repeat. Do the same if it is on the left side. If this doesn't work then stop and walk until the pain subsides. It may be a sign that you are doing too much too soon.