Low Back Injury

[svd201]

I have a history of lower back injuries: Hurt it several years ago, had intermittent nagging pain, then hurt it several more times every so often. The last time, I went to a DO who gave me an MRI and discovered I had a bulge in L5-S1 disk. Since then, went to PT, got it straightened out. I started NROL last year and have been doing it on and off (I have consistency issues). Haven't had a big problem in a while, and if my back ever acts up a little, I go to ART/Chiro, which always helps.

My most recent injury:

1. When did the pain begin? Yesterday during first day back at the gym after long layoff.
2. What were you doing at the time? Or did the pain come on gradually over time? I was doing front squats, and i think I used bad form (was focusing on not tucking my butt and arched my back too much.) I knew something was off. Started hurting a little, got worse over the course of the day
3. Where, anatomically, is the pain? Left side, lower back, right next to the spine
4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting? Sharp sometimes, dull others
5. Is the pain constant, or intermittent, or only on certain motions? Some pain all the time, worse doing certain motions
6. What motions make your pain worse? Stretching arms overhead, arching my back (flexion doesn't hurt like during my past injuries)
7. What, if anything, makes your pain better? Lying on my side, sitting is mostly fine
8. Does your pain radiate to any other part of your body? Not yet, though I've had sciatica on that side in the past
9. What things could you do before, that you cannot do now because of your injury? I jsut hurt it yesterday, so it's obviously still frehs, Not clear what I can and cannot do
10. What is your main concern regarding the pain and its consequences? That I am a major weakling who can't do a few sets of light front squats without messing up my back. No seriously, I want to lift consistently and get stronger/healthy and worried that I'll keep re-injuring my back
11. Have you ever injured that part of your body before? If so, how? see preface above, past injuries were more flexion related
12. Is your pain getting worse over time? And if so, how much worse over what time period? still too early to tell

thanks guys!

Oh UConnJulie: I saw you recommended Australian physioTherapy Centers in NYC. What do you like about them? I've had some bad PT before...thanks!

[UConnJulie]

Originally Posted by svd201

Oh UConnJulie: I saw you recommended Australian physioTherapy Centers in NYC. What do you like about them? I've had some bad PT before...thanks!

I like their approach. Geoffrey Maitland was a pioneer in physical therapy and developed a great system for systematic evaluation and treatment. The guy who owns the centers you referenced above was trained directly by Maitland, and has gone on to teach continuing education courses here in the States. I had the pleasure of training under him and know that he does quality therapy, and the people he trains do quality therapy.

Regarding your current back situation ... it is probably too soon to tell. Ice, ibuprofen or some other anti-inflammatory (if you tolerate them), and gentle range of motion exercises are your best bet. It does not sound discogenic, but with your history, you never know.

[svd201]

Thanks Julie.

My Osteopath told me the same thing - since it hurts in extension, not flexion, it's probably not disc-related. She gave me some NSAIDs and I'll see what happens next week.

Mostly my concern is that, even though I had done a thorough dynamic warmup, used light weights, and tried to concentrate on form, I still wrenched my back. This has been a pattern for me and it always sets me back - making me an eternal beginner.

Any tips for getting out of this rut? (Short of living at Mike Boyle's camp for a year)

[Lisa~]

Originally Posted by svd201

(Short of living at Mike Boyle's camp for a year)

But that would work!

Is there a good trainer or training partner near you? There are a few JPFitness members from NYC, I'm just not sure where they are exactly. If someone with a good eye could watch you lift, they could help you get it right.

[UConnJulie]

That would be my suggestion too ... hire a trainer. You might not need them for program design, but just for lifting mechanics and form. And depending upon your body awareness, you might not need them for more than a couple of sessions.

[Lisa~]

George Grigoryan is in the city somewhere (where is Astoria?). If that's not close to you, then maybe he would know the name of a good trainer that's closer to you.

Or maybe you could drive to Framington, MA, and spend an hour with Tony Gentilcore or Eric Cressey. It might be worth the road trip. (How far is that anyway?) Eric also keeps a data base of good trainers he would recommend.