Lower Back & Rotator Cuffs Problems

Currently on a 2 week break from any exercise - docs request. Got an xray done for my back & showed no visible signs of any major damage to nerves, muscles etc. I'm actually going to rest for a month rather than 2 weeks since my 2nd week of rest will end this week and no real improvements. I can't workout at my peak if i have these nagging injuries come and go.


My right shoulder was hurting initially about a year ago, gave it some rest and was ok and started working out again. Then my left one had the same symptoms. So i rest that and then worked out again after it got better. Now both giving me problems for the past several months. Pretty sure it's both rortator cuffs. I also play basketball alot and pull up alot of 3's - this obviously will strain it more.

My lower back has been an issue for about a yr or so now. But for the past 3 months or so it's sore the day after i workout - mostly doing cardio (treadmill or basketball). If i workout consecutive days the soreness then goes up the left side of my spine and sometimes also abit of the right side of the spine. I think the injury was a long term one from bad form when lifting weights. I often did bad form when trying to lift the last rep doing my bicep workouts - i would tilt to the left doing my last rep of left bicep (weakest arm). This and not stretching back after i work out perhaps was the doom of me.

Gotta say though it's not even been 2 weeks yet and i miss playing ball & doing weights. Can anybody give me any good stretches and workouts to help strengthen both my lower back & rotator cuffs. Links/youtube etc.references would help heaps.

Need your help guys. If after a month still not good will go to a physio my doc referred me to.


Thanks Gents

Try ice and heat to reduce pain and promote healing.  Aspirin might help too.  Light workout such as walking or swimming is best during early stage of recovery.  When you're healthier, floor exercises such as raising legs or head can strengthen lower back. 

thanks thirdperson

been pretty lazy w/ the ice & heat but doing floor strengthening exercises daily such as lay on stomach and lift arms and legs. No aspirin though, trying to keep it natural. I am mobile & not limited for everyday things so drugs aren't really needed. I'll prob get on the ice and heat packs daily. Cheers for reminding me.

Icy-Hot worked for Shaq