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Hey Guys. Hope everyone here is doing well. I am having an issue and decided this may be a good place to turn.
10 days ago I literally bent down to put on my socks and it felt like someone grabbed my lower back. By the end of the day I could hardly move. Tight and painful. My chiro has been helping and just as I thought things were getting better they reverted back to day one.
So here I am ...icing, massaging, stretching and wondering what to do next. The stretching seems to help but I have a hard time getting my lower back to stretch sufficiently.
I have also been derailed from my lifting which had been going great and I have seen the best gains recently I have in years.
Two questions:
1. Any advice on the back issue and speeding up recovery?
2. It is killing me not to workout. I am thinking of doing Death by Bodyweight for a couple or more weeks until I can lift again. BW work at full ROM is NOT painful and the stretching feels good. I have also thought of doing some upper body supported, bench/seated, moves as well. What do you think? Bad idea? Or as long as I stay light and there is no pain go for it? BW work?
Anyway..thanks and I hope everyone is gearing up for a great summer.
Rook
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
You could do some isolation stuff that doesn't provoke pain BUT you need to have a diagnosis and know what's going on. Have you had an MRI?
Sorry you feel this way, hope it gets better very very soon!
i have been seeing a chiro. it starts to get better but the slightest set back is like starting over. i made an appt at my gp for monday.
(sorry about typing. one hand. burned the other one tonight)
thanks
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
you probably pulled a muscle by using your lower back wrong and not even know it or maybe it just tighten up. If its just tightness (a bunch of knotts you will feel), use a theracane and/or massage therapist.
no knots. just tight and very painful.
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Stats:
38 year old coach to my 8 year old son, 6 ft tall jungle gym to my 10 year old daughter, 184 lb husband to my wife of 15 years and a 11% BF fitness addict best friend to all 3 of them.
Ummm, Mon... Maybe you should hold off on doling out advice on something as serious as a back injury. In Rookie's case he's ironically not a rookie so he is probably fine, but if you were to give this to a newb you could potentially influence their decisions regarding their back care and you are not only not a professional, you are quite often wrong. You know enough to be dangerous as they say.
It is hard to know what to do - I've been there... massive sciatic pain from a L4/5 issue...
Did your chiro recommend any therapuetic exercise? It completely depends on what caused the episode. Most back issues tend to be discogenic - and the episode that caused your pain was in a lumbar flexion. How does lumbar extension feel? Lie face down and push yourself up while keeping your front hip bones on the ground. If this provides relief try it a few times per day 10 reps each. Talk it over with your DC though. If your DC isn't well versed in rehab exercise, try seeing an orthopaedically-minded PT.
In the meantime do what you can. Try some hip mobility exercise while keeping the lumbopelvic area stationary. You can do isometric core stabilization stuff such as front and side planks (provided they are pain free) and try some dynamic stabilization stuff like prayers.
You can also continue to do T-spine mobility and glute stabilization stuff. At least this way when you get back to multijoint leg work, your stabilizers will still be tip top.
Where exactly is the pain?
Does it radiate anywhere else?
Can you find a position that makes it less painful?
What makes it more painful?
Does time of day have any impact?
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Life's a Journey ... Enjoy the Ride!
Most back issues tend to be discogenic - and the episode that caused your pain was in a lumbar flexion. How does lumbar extension feel? Lie face down and push yourself up while keeping your front hip bones on the ground. If this provides relief try it a few times per day 10 reps each. Talk it over with your DC though. If your DC isn't well versed in rehab exercise, try seeing an orthopaedically-minded PT.
Alright first make sure you have well aligned posture which this may trigger back pain. Do you wear a weight belt when you lift? And do you mostly use machines when exercising? I ask these questions because simply machines shut of your stabilizers and posture muscles, the weight belt turns the transverse abdominus off. All of these muscles play a huge role in stabilizing the spine. when you train your body to not use these important muscles they will become lazy and may cause back pain. Now i need to know what your workouts are like. ~matt
Lower back - Looking for some help
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