I hurt my back yesterday morning doing Deads. I tried to continue but it got worse. I tried to do soft tissue work for 10 minutes on and off on it mid way through the workout. Didn't help too much.
The pain is on my lower back on both sides, not in the middle. This also makes it hard to get it with a foam roller.
I was able to do HIIT on a treadmill this morning, when sprinting I was fine, jogging hurt though.
Hurts to bend over.
That is about all the info I have.
Any ideas on how to treat this and accelerate recovery?
I wouldn't do any foam rolling on the lumbar spine first of all.
From what you described, sounds like you have a jacked up QL. Foam roll the shit out of the IT band, TFL, and hips in general.
Secondly, you're probably just going to have to wait this one out for a week or so. Ice, pop some NSAIDS for a few days (ONLY for a few days to decrease inflammation) Concentrate on lots of rows, maybe some iso-holds, bridges, and all the bicep curls you want....:p-
I wouldn't do any foam rolling on the lumbar spine first of all.
From what you described, sounds like you have a jacked up QL. Foam roll the shit out of the IT band, TFL, and hips in general.
Secondly, you're probably just going to have to wait this one out for a week or so. Ice, pop some NSAIDS for a few days (ONLY for a few days to decrease inflammation) Concentrate on lots of rows, maybe some iso-holds, bridges, and all the bicep curls you want....:p-
What John is saying is that the muscles that tend to tighten, shorten and weaken while we sit can amount to an injury waiting to happen.
I have found that my lower back problems have largely gone away by (#1) Doing Magnificent Mobility stuff every day and (#2) Limiting my seated time, and using a posture-pedic pillow for my tailbone/lumbar area.
My erectors and QLs, etc. don't lock up when I relieve the pressure from the tailbone while seated, and I tend not to "curl under" either.
What John is saying is that the muscles that tend to tighten, shorten and weaken while we sit can amount to an injury waiting to happen.
I have found that my lower back problems have largely gone away by (#1) Doing Magnificent Mobility stuff every day and (#2) Limiting my seated time, and using a posture-pedic pillow for my tailbone/lumbar area.
My erectors and QLs, etc. don't lock up when I relieve the pressure from the tailbone while seated, and I tend not to "curl under" either.
Thanks Ian.
Kevin...muscle tightness and dysfunction is just as much cummulative (as exercise is) unless you have an acute injury that alters your mechanics. The toll your body takes all day seated from gravity is a quiet battle and just becuase you take a week off from your Wii, doesn't mean the damage is done (adn present).
Foam roll as much as you want, but the answer is to move around more throughout the day, in the gym, and at home. Foam rolling is a good additive to better postural habits!
Geez..I just got a PS2...I AM SOOO BEHIND THE TIMES!
Thanks Ian.
Kevin...muscle tightness and dysfunction is just as much cummulative (as exercise is) unless you have an acute injury that alters your mechanics. The toll your body takes all day seated from gravity is a quiet battle and just becuase you take a week off from your Wii, doesn't mean the damage is done (adn present).
Foam roll as much as you want, but the answer is to move around more throughout the day, in the gym, and at home. Foam rolling is a good additive to better postural habits!
Geez..I just got a PS2...I AM SOOO BEHIND THE TIMES!
Thanks John,
So, when alot of what I need to do involves sitting what do you recommend? Getting up every 15 minutes or something?
So, when alot of what I need to do involves sitting what do you recommend? Getting up every 15 minutes or something?
Or just continuing with the foam rolling?
Kevin, do you have MM? If so, do a hip movement, one of the lower back "nerve flossing" movements, a hip-flexor stretch and a glute-activation exercise every 30-40 minutes or so. Just like 8 reps a piece on 4 exercises.
So, when alot of what I need to do involves sitting what do you recommend? Getting up every 15 minutes or something?
Or just continuing with the foam rolling?
Kevin, I don't have a magical progam to give you...you just need to move your body. (Actually I do, their called "Stronger Shoulders" and "Free the Hips" DVDs).
Know what I do? I manage a fitness center. You know the gym you work out at has a guy or girl that takes care of all the behind-the-scenes stuff (inventory, setting monthly goals, scheduling, hiring, firing, etc, etc)...well,that's me.
Across my office I have an aerobics room. I sit probably 6 out of the 8 hours I'm at work. But you know what I will do every day, probably about 3-4 times? I walk into the aerobics room and I push one of those long floor mops and sweep the floor. Now, I don't need to do that...I have staff that can do that. But I do it to give me a purpose to move around. As I walk I stretch my hip flexors, activate my glutes, and propel my calves.
My staff looks at me and thinks I am being a real cool boss doing their duties...but I am really doing it for my own functional effeciency.
Ha! The last time I played a console video game it was a dreamcast.
NFL 2k1. HB toss to the left side. The blue button spin move. Man, i'd put up 1,000+ yards/game with that baby. That...and turning off offsides and just sacking the QB every play :p
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Dude...you gotta get up and move around when you are sitting at your computer, playing your Nintendo Wii, and doing your homework.
Its not the deadlift that screwed up your back, its the "seated position" that did you in.
THAT is what I'm dealing with! I've only been able to just swim for weeks (ok, pull-ups and chins, too), for the most part, and I'm convinced it's sitting at the desk in front of the computer. Oh wait, THAT'S WHAT I'M DOING NOW!!! Damn you, JP!
John, do you see a lot of tilted pelvic girdles as a result of this? A quick search came up with a ExRx link that describes the anterior tilt that I have as lordosis.
Hurt my back, need some help.
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