Back Spasms

[Q.]

DAMMIT, I was just getting over the last back related problem and then Monday morning I got this back spasm while reaching over to put on my socks! It always seems to be the weirdest things that set them off.

I played b-ball for about two hours on Sunday so I thought maybe I was tight from that (?) and I probably should have stretched out some before getting out of bed. Anyway, I was able to get loose enough to go to the gym that day and did a fair workout (including squats). The NEXT day, I was very stiff and had to pass on the gym.

Anyway, just wondering if anyone had any insights into these kinds of owies. Do they come from overdoing it? Does stretching before and/or after exercising help? Can they be prevented? Is it just a part of getting older and something just to be expected?

I heard that I can get a prescription for a hot tub from my doctor if I go see him about this. He did give me one for a pool one time - for real! - but all it's good for is deducting the taxes involved, as I understand it anyway.

[Bill Hartman]

First gimme the name of your doc, there's a few things I'd like to get for my new house...a script would help.

Flukes, gorks, and owies happen all the time. However, with your basketball "addiction" you may have a tendency to promote a bit more fatigue in the trunk musculature. If you exceed the extensibility of a muscle or move quicker than the muscles can handle, strain may result.

One of the primary indications regarding the prevention of low back pain is strength-endurance. If this is happening a lot you may want to address it by modifying your play schedule (I think we've talked about it before?) and perhaps your training volume needs adjusting.

You may also want to add in some static holds for your trunk muscles at the end of your workouts. Search for side bridges and plank type exercises to start.

You may also want to get a sponsor at Basketball-aholics Anonymous.

Bill

P.S. Ice will slow nerve conduction velocity and reduce spasm and provide some analgesia. Gentle stretching may produce some autogenic inhibition to calm things down as well. Don't try to work through it but rather move a lot in the painfree range of motion.

[wauhawk]

Since the second epidural shot in my back I have been getting spasms. Nothing prompts mine. I will just be standing there talking and WHAM!

Currently I'm practicing the stretches I was given in PT which are mostly yoga type moves. I'm still researching some yoga videos and stuff like that for variety. They seem to be helping. The last Dr. visit they gave me even more to do and said if it hurts more than a good stretch to not do that one that day.

With my age and injury surgery is not a good option so I will be going to this pain clinic thing next month. It's very intense spinal rehab these people do nothing but backs. They have a rep for reducing back pain in half or more without surgery. If I learn anything earth shattering that may help I'll let you know.

[Bill Hartman]

Per Stu McGill...

Paraphrasing...spasms and pain as a result of seemingly low intensity activities or random events are often caused by a temporary inappropriate sequencing of muscle forces or loss of motor control.

The loss of motor control can cause a reduction in the activation of one of the smaller segmental muscles which exposes the passive and other soft-tissues to strain or irritation.

You just need to make your muscles "smarter"

Bill

[wauhawk]

Another instruction I was given was to suck my gut in. I know it sounds kinda silly. But it's a way to work your abs at pretty much any time. I was told to make it a habit to do so when ever lifting anything because it makes your trunk more stable. I admit that I'm haveing trouble remembering this though.

[Bill Hartman]

Oh, boy...

They are wrong if you are just drawing your belly button in. If you are contracting all you abs at the same time [abdominal bracing], then you are safe.

Simply drawing in...using the transversus abdominus actually reduces the stability of the spine. It does not make it safer for the spine and should never, EVER be used during heavy lifting activities.

The draw-in is simply a re-education exercise for the TvA and is not designed for use during function. Once you can perform the maneuver at will there is no need to keep doing it. The TvA fires reflexively, secondary to breath holding (Valsalva's Maneuver) during functional task (and taking a dump [img]smile.gif[/img] ).

PLEASE, tell you therapist to buy McGill's Low Back Disorders Book and read it ASAP.

Bill

[wauhawk]

The guy didn't mean just draw in the belly button. Sorry I don't always get clear when typing.

He told me to tighten the whole core. when I do this I even notice my posture change. With all the core work I'm doing I should have abs like your avitar in no time.

That guy ws just general PT (plus I was distracted by the hot female student working with me rather than him). I'm now going to see people that do nothing but backs. I'll see what they say. Cause of my injury I'm not to lift over 20 pounds right now. I break that to lift my sons one at a time when my back lets me.

[Q.]

Originally posted by Bill Hartman:
First gimme the name of your doc, there's a few things I'd like to get for my new house...a script would help.

I really expected to hear from Russ after that one... but I ain't lying!

Originally posted by Bill Hartman:

Flukes, gorks, and owies happen all the time. However, with your basketball "addiction" you may have a tendency to promote a bit more fatigue in the trunk musculature. If you exceed the extensibility of a muscle or move quicker than the muscles can handle, strain may result.

One of the primary indications regarding the prevention of low back pain is strength-endurance. If this is happening a lot you may want to address it by modifying your play schedule (I think we've talked about it before?) and perhaps your training volume needs adjusting.

I'm managing my time a lot better than I used to. I only actually play once a week but I do other things during the week occasionally such as run a few lines (as you suggested) or simply run a few laps all toward the goal of getting my "basketball legs" back.

Originally posted by Bill Hartman:

You may also want to add in some static holds for your trunk muscles at the end of your workouts. Search for side bridges and plank type exercises to start.

Dang, that's one I keep forgetting! I do the planks... when I remember. How often, every commercial while watching TV?

Originally posted by Bill Hartman:

You may also want to get a sponsor at Basketball-aholics Anonymous.

Bill

Who me? You know, denial is not just a river in Egypt... or so they keep telling me.

Bill

Originally posted by Bill Hartman:

P.S. Ice will slow nerve conduction velocity and reduce spasm and provide some analgesia. Gentle stretching may produce some autogenic inhibition to calm things down as well. Don't try to work through it but rather move a lot in the painfree range of motion.

Muchas gracias!!!

[russ]

Originally posted by Quercus:

I heard that I can get a prescription for a hot tub from my doctor if I go see him about this. He did give me one for a pool one time - for real! - but all it's good for is deducting the taxes involved, as I understand it anyway.

Hmmmm....I don't prescribe very often because of the nature of my job, but I can't say that I've ever heard of a prescription for a hot tub! I wonder if it would be covered by your benefits plan [img]tongue.gif[/img]

[Q.]

Originally posted by Bill Hartman:
You just need to make your muscles "smarter"

Bill

Seriously? How would you go about doing that?

After the weight room induced lower back problem, I next had a mid-back spasm and today one right below my right shoulder blade to the right of my spine. I could feel it coming on and it wasn't associated with any particular movement such as with the sock like last time. Yes, I did play two hours of full court b-ball today and it may have just been from that but, if there were something else to do to condition my muscles or make them smarter, I'd sure like to give it a shot!

Q

P.S. See post about looking for a roommate at the retreat if anybody is interested.

[Bill Hartman]

Q,

First glad to hear you're comin' to the retreat!

Second, I was kind bein' a smart-ass (I know...ME! ) about making them smarter. These things are just glitches in the motor program. A temporary lapse in programming.

From our previous conversations, I don't think you're missing too much (maybe some of the static strength-endurance stuff). Again, I go back to fatigue issues with you.

Keep a check on your frequency and duration of your activities. Are you physically able (trained to) handle 2hours of BBall at a time AND your strength training intensity and volume? It does take some planning and can't be as random as it used to be (Ah, for days gone by ).

For example, I have a 62 y/o golfer who also loves to play tennis. He kept showing up with a new ailment every couple of weeks. Nothing major but nagging stuff. Now keep in mind this is a 62 y/o with a 20 y/o attitiude (sound familiar).

We cut his tennis to once a week. At first it was hard for him to handle. A month or so into his new frequency, he stated that he was actually playing better than ever and his golf game didn't suffer from the fatigue factor.

Pro athletes go through this all the time. That's why many play injured. No recovery (and bad training progressions that didn't prepare them correctly in the first place...another story).

If you'd like to lay it all out for analysis, please do so. We can also handle it privately if that's preferrable.

Bill

P.S. Uh, do we have to call you Brad at the retreat? "Q" is such a cool nick-name.

[Q.]

Originally posted by Bill Hartman:
Are you physically able (trained to) handle 2hours of BBall at a time AND your strength training intensity and volume? It does take some planning and can't be as random as it used to be (Ah, for days gone by ).

Yeah, I guess maybe that five year layoff didn't help. I'm certain now that the most recent on was just muscle strain. I feel good playing but it does take its toll the next day... or two. I've already changed my Monday routine to a light workout that I can handle. Oh, yeah, the good old days...

Originally posted by Bill Hartman:

P.S. Uh, do we have to call you Brad at the retreat? "Q" is such a cool nick-name.

You can call me whatever you want... just don't call me late for supper! Lookin' forward to it!

Q

[Q.]

Hope Bill is reading...

Okay, I played racquetball really hard (because I was getting my arse kicked! ) yesterday and about mid day today, more back spasms. Actually, it really started about the time I went to the gym and decided I'd use a medicine ball to roll on to massage my back. THEN it really started to tighten up. I wanted to use one of those rollers but they didn't have any.

I've had these since high school, really, so are some people just prone to these or is it just simply from excessive exertion?

[Bill Hartman]

Originally posted by Q.:


I've had these since high school, really, so are some people just prone to these or is it just simply from excessive exertion?

Hmmm...sounds like you are, eh? If you've got that long a history of them, perhaps there's a reason. Then again you are an overdo-er now aren't you. There are so many possible influences, but I'm just wondering if you have a habit of exceeding your tolerance/strength endurance. Have you "trained" for your new racquetball career? Multi-directional activity, agility, reactive stuff?

Bill

[Q.]

Originally posted by Bill Hartman:
Have you "trained" for your new racquetball career? Multi-directional activity, agility, reactive stuff?

Other than going out and playing, no. I think a little stretching might be called for next time, too. That's tomorrow, by the way. It feels to me like the twisting involved is just something my body isn't used to.

As always, THANKS for your feedback!!! It's much appreciated!

[Q.]

Well, I played today (and won every game! what, me competitive??? ) and now I'm following those immortal words of Bill H...

ICE, ICE, BABY!

[Q.]

I searched this one to dig up from the archives. Monday, I was sitting in my desk chair and WHAMMO! Back spasms and I couldn't move for about an hour. I barely got home and knew I should have been using ice but laid on the heating pad anyway. Here it is Saturday and the back still feels tight. I had the early twinge that usually preceeds the spasms this morning but I've got holes to dig and plants to plant so we'll see how it goes.

Last weekend, I planted all day Saturday and played Senior Olympics b-ball on Sunday so I attributed the spasms to that although none of it seemed particularly strenuous. Maybe just longer periods of time than usual.

I remembered Bill's post (didn't realize it was two years ago!) so thought I'd pull it up again to refresh my memory. Thanks AGAIN Bill!