Back Injury - JP Fitness Forums

SKINSFAN · 07-15-2006, 04:55 PM

I really screwed up my lower back, it was an accumulation of things, I lifted very heavy for low reps 2 sessions for the lower body, I helped 2 people move, I built a new deck around the pool, all of this within a 3 week period. I can't remember specifically when it happened but I couldn't stand straight for a week, my wifes got me on a strict don't do sh*t (which I don't mind) but I think I should recover another week ore so before I start back to my regular routines. This would be a total 2 week layoff. My question finally is, should I go more than 2 weeks off, am I pushing too hard ? It is starting to feel better but I surely don't want to be out of commision for even longer by getting back too soon.

David.W · 07-15-2006, 10:34 PM

Hey Skinsfan, what does it feel like, where is the pain? Does it hurt more in the morning?? Any details about your symptoms will help these guys give you more relevant advice.

Im the king of back pain!

SKINSFAN · 07-16-2006, 05:20 AM

It hurts very deep in the lower back, mostly after sitting for a while and after I wake up. I play hell getting going but after I am walking and moving around the pain isn't quite so bad. These were the symptoms but the doctor has me on an anti inflamatory and muscle relaxers. It feels much better now, just a little "twinge of pain" now and then. I need a recommendation of how long I should nurse it before starting back on my exercise routine and of any exercises I should avoid, Squats, situps ect...
Thanks, Mike

David.W · 07-16-2006, 08:14 AM

I was asking about similar issues in another thread. I have the same issues as you, but my pain is deep in my hip and left leg due to a bulging L5 disc. My Phsycal therapist has ordered me to 1 set of 15 back crunches every 1-2 hours while breathing deeply. (back crunches- start in a push up position, but use your lower back and arms to push your upper body, the hips and legs stay fastened to the floor, keep your neck in line with your spine, dont stare at the ceiling for example)

Regarding your question about 'when' you can train again, the formula I got from Bill was this...

Quote:

It's then a matter of addressing weaknesses, lumbar stabilization, restoring mobility, and progressing with activities based on tolerance. It may take a while.

Heres my approach to that outline.
daily warm up...
http://www.ahs.uwaterloo.ca/~m cgill/...adersguide.pdf
workout...
http://www.mensfitness.com/fitness/workout/81

I also just bought this book http://www.backfitpro.com/ and when i gets here I will center my training around it completely.

I hope some of my experience helps you out.
David.W