Lower Back Pain - Bilateral Leg 'tightness'

Hi GaryMCC,

I have found your described symptoms to actually be quite common, however solving the problem is not always very easy and may require quite a bit of motivation on your part to continue with stretches and exercises. It may be posture related, it could be muscle imbalance, it could be stress related, but most likely there are a combination of factors involved. Most of these types of symptoms are. The following are just some of my suggestions, but I recommend actually seeing a Physio in order to get a physical assessment and determine what exercises or treatments are most suitable for you.

1. Workstation assessment - have a look at your workstation and readjust. Look for reasons or things that are causing you to hunch. Is your screen too far away? Are you using a laptop? Is your chair adjustable and adjusted correctly for you? Is your keyboard and mouse running further and further away from you? Is the desk too high/low for you? Do you need a footrest? Are you on the phone a lot, in which case, do you need a headset? What is your posture (including your legs) doing for most of the day? How often are you taking short breaks? Short breaks include just standing up, going to the toilet, getting a drink, walking to the printer, etc (should be at least 1-2 times every 20mins/45mins/hour), etc. Look up ergonomic computer workstations. There is a lot of information out there on ergonomic workstation setups. Some information may vary, but in general, you want things to be place in neutral positions.

2. At the time the bilateral calf tightness began, did you change any of your routines (either more or less of something)?

3. How is your diet? Are you taking any vitamins and supplements? Are you getting enough Magnesium? Are you drinking enough water during the day?
Some people find that they are low on certain electrolytes or certain vitamins and minerals. Many people who experience cramps or lots of pain/weird feelings in calfs/ankles/feet (from my experience) have found Magnesium supplements helpful. Some people found that they needed calcium and Vit D supplements. It's different for various people. Dehydration or lack of certain electrolytes affect others, in which case, they have found rehydration drinks (like sports drinks (100plus, Calpis, Pocari Sweat, Gatorade, Powerade, etc), electrolyte replacement drinks eg Hydrolyte/Gastrolyte - ones you find in Pharmacies, but may be a different brand where you are) somewhat helpful. Other people prefer more natural supplements, in which case fresh young coconut water/juice/meat is often recommended.

4. Not sure what exercises you are doing, but I recommend some back stretches, side of trunk stretches, abdominal stretches, groin stretches, glut stretches, hip flexor stretches, quads stretches, hamstring stretches, calf - gastrocnemius, soleus and combination stretches (ie combines gastroc and hamstring stretch), anterior leg/ankle stretches maybe combined with toe stretches. Stretches before bed and on waking might be helpful and you should be holding stretches for at least 30secs at a time and repeating them more than once. Doing stretches in a cycle of various stretches and repeating the cycle seems to work well for most people. You can try combining stretches with strength training/weights if you want, but for more individualised advice regarding stretches and strength training, I suggest you see a Physio, Osteopath or Exercise Physiologist.

5. Hot packs (or cold packs if you prefer) - most people like using hot (or cold) packs, like wheat bags, etc. Some people like using the Bed Buddy back wrap as well, available on the internet somewhere (you'll have to search), just don't fall asleep with it on. You can also try heat patches that stick on skin/clothes or deep heat or ice gels, whichever one works best for you.

6. General exercise - start with something easy and gentle like cycling, walking or swimming. Most types of water exercise should be suitable. Start gentle and short intervals, working your way to more vigorous with longer times or with greater resistance. For walking, whether on land or in water, remember to also walk sideways and backwards as well, as they use different muscles and help improve balance.

7. My best suggestion is that you at least see a Physio for physical assessment and recommendations. It's very hard to help someone if you can't see them and haven't done any assessments. I have only provided you here with very general advice, but from the sounds of things, since you are finding the stretches/exercise isn't helping much, you may need more individualised assistance with tailored exercises.

Is your workplace aware that you are getting pain? In some countries, if you have a diagnosed chronic condition affecting you in the workplace (guidelines usually state has lasted at least 2 years or likely to last more than 2 years), you may be able to access government funding for therapeutic products in the workplace like the Therapod chair (which is an awesome chair, by the way) that you can use in order to continue performing your job role. In Australia it's called Job Access. Not sure about other countries. If you find an Occupational Health Physio or OT, they may be able to help you with workstation assessments. Some Occupational Health Practitioners (often an experienced OH&S person) can sometimes help out too. You may have to do some research on this.

Hope something out of the above is helpful. Again, it's only general info, but hopefully you'll find something useful there.

Regards,
Korallieam