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Back problems

ronnie_2003

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Aug 30, 2010
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So I have been going to the gym and lifting pretty heavy for several years now up until about last November. I have grown up with some form of back pain but it has gotten pretty bad. I am still able to do light workouts but nothing to heavy. I have been to the chiropractor and I have been to physical therapy. I had x-rays and an MRI done in March and the MRI showed a slight bulging disc but nothing to severe so I did the physical therapy and stuff but the pain is still there. Since then I have added way to much body fat and lost some muscle mass. Can anyone relate and possibly provide advice. I live in the Houston, TX area so if anyone knows of a good doc or whatever, I am game. I am pretty tired of this back pain and want to get back lifting heavy again. Any ideas? Thanks in advance!!!!
 
Stretch your hip flexors and quads, you'd be suprised how many clients I have seen go to many doc and therapists with zero positive test results that simple needed a good stretch and some myofascial therapy on their quads and litterally get up from the table feeling better. If you have a pronounced anterior pelvic tilt this is probably a high correlation to your pain. (some good youtube videos on how to determine this if youre not familiar)
 
This is such a tough topic! I've had chronic back pain my entire adult life, and I' 45. I'm having a fusion done soon. Look into what CaptCrash said, and also see what the MRI showed regarding facet joints in the areas that are troubling you.

I just had RFA (Radio Frequency Ablation) done on two levels of my neck last Friday...C5-6 and C6-7. What a difference...Pain free in that area! I wouldn't recommend it for the low back of a weight lifter. It ablates the nerve which masks the pain but doesn't fix the issue. Let us know how things turn out!
 
Stretch your hip flexors and quads, you'd be suprised how many clients I have seen go to many doc and therapists with zero positive test results that simple needed a good stretch and some myofascial therapy on their quads and litterally get up from the table feeling better. If you have a pronounced anterior pelvic tilt this is probably a high correlation to your pain. (some good youtube videos on how to determine this if youre not familiar)

This is what started to get to me on my left side, luckily I have been stretching and working on getting the legs scar tissue broken up.
Years and years of heavy legs and brutal cardio.
 
This is what started to get to me on my left side, luckily I have been stretching and working on getting the legs scar tissue broken up.
Years and years of heavy legs and brutal cardio.

Yep, not to mention most people sit so much working or driving or relaxing these days, so we hflexor stays in shortened position and glutes get shut off. It's a muscular imbalance that causes so much chaos on the body and low back is the first place it shows up.
 
find out if the bulging disc is pinching a nerve. go to a neurologist. I lived with it for 10 years before i did something about it.
 
I am suffering the same thing and within the same time frame as the OP and just now started to train again light through the pain. The pain only bothers me while training when i am leaning back on the bench with dumbbells to bench ect.

OP now i am just feeling the sciatic never pain down one leg on certain movements. I feel for ya man

does anyone have any good youtube links of stretches and stuff like that for us?
 
find out if the bulging disc is pinching a nerve. go to a neurologist. I lived with it for 10 years before i did something about it.

With all due respect to readyset, don't go to a neurologist. Go to a spine specialist...One that only deals with spines and nothing else. They are more up to date with the best practices regarding the back and also use the least invasive and techniques when it comes to surgery. This results in a less painful and shorter recovery!
 
Dude, I've been living with back problems for about 20 years. I've tried just about every thing I can think of to help it heal. About 2 or 3 years ago I started inversion. I hang upside down with those tweeter gravity boots 3 times a week for about 5 mins at a time. This gives me more relief than anything else I've tried in the past. It opens up the vertibrea (spelling?) and takes the pressure off of the sciatic nerve. I swear by this bro !!
 
With all due respect to readyset, don't go to a neurologist. Go to a spine specialist...One that only deals with spines and nothing else. They are more up to date with the best practices regarding the back and also use the least invasive and techniques when it comes to surgery. This results in a less painful and shorter recovery!

youre probably right. my neurologist was superb though, lucky for me. no surgeries for me yet. just the injections. The spine specialist is the next step for me if the injections stop doing their job. my advice was based more on personal experience with nerve damage, which is possible for OP. but you're right. best step is probably a spinal specialist all things considered.
 
thanks for all of the replies. I have started going back to the gym and doing light workouts and stretching and I do notice that the stretching is helping and making it a habit to end every workout with some form of ab exercise. The gym I go to(only because it is cheap, and on a teacher's salary I can't afford much) also has a hydro massage table that I have found to be of some help. I am a teacher, so I am not sitting much throughout the day at all. I will totally look into the spine specialist and being in Houston, I'm sure there is a good one. Thanks again for all of the help. I want to get back to lifting heavy again, but I realize that I have to take this slow and steady or I could end up with another 7 months out of the gym!
 
Dude, I've been living with back problems for about 20 years. I've tried just about every thing I can think of to help it heal. About 2 or 3 years ago I started inversion. I hang upside down with those tweeter gravity boots 3 times a week for about 5 mins at a time. This gives me more relief than anything else I've tried in the past. It opens up the vertibrea (spelling?) and takes the pressure off of the sciatic nerve. I swear by this bro !!

that does make sense!
 
thanks for all of the replies. I have started going back to the gym and doing light workouts and stretching and I do notice that the stretching is helping and making it a habit to end every workout with some form of ab exercise. The gym I go to(only because it is cheap, and on a teacher's salary I can't afford much) also has a hydro massage table that I have found to be of some help. I am a teacher, so I am not sitting much throughout the day at all. I will totally look into the spine specialist and being in Houston, I'm sure there is a good one. Thanks again for all of the help. I want to get back to lifting heavy again, but I realize that I have to take this slow and steady or I could end up with another 7 months out of the gym!

When you are doing you're ab exercises make sure they are ones that are not engaging your hip flexors or you will make the problem worse. AKA you're feet should never be locked into anything (like youre toes or ankles) and you should never do a leg lift of any kind. Reverse crunches are ok but if you don't know how to do them with literally only the abs and not hip flexors engaging then I would stay away from them. My recommendation: Lay on a flat bench with your head and shoulder just slightly hanging off the edge. Bend your knees and put youre feet flat on the bench, then bring one ankle up and rest it on your other knee, so you should look like your thigh and other leg make a triangle. From there support your head and go into a crunch. You'll notice you can't come up very far. This is just fixed abdominal movement, and by bringing the leg up and resting it on the other leg you've flattened your back out to allow it to reciprocally stretch while you contract your abs. But in general, abdominal training is not really what you need, youre "core" is a stabilization mechanism, not a movement mechanism. Learn how to roll your quads, hipflexors, and sartorious on a foam roller my friend.
 
I am suffering the same thing and within the same time frame as the OP and just now started to train again light through the pain. The pain only bothers me while training when i am leaning back on the bench with dumbbells to bench ect.

OP now i am just feeling the sciatic never pain down one leg on certain movements. I feel for ya man

does anyone have any good youtube links of stretches and stuff like that for us?

If you are getting symptoms of sciatica do not stretch your hamstrings. As mentioned previously, look into quad stretch and your hipflexors have to engage to get into the position you discribed. Look up piriformis stretches as well on youtube.
 
I also have a bad lower back. All of the advice here is good as a lot of guys who train suffer with back pain. I go to the chiropractor, but my chiropractor focuses on physiotherapy so he rarely cracks my back unless I'm completely out of line. He puts a warm pack on my lower back and an electrode that gives electric stimulation. When my back is thrown out I'm in a lot of pain and my workouts suffer, but after a few sessions with him I'm usually back to training normal. Gotta keep your hamstrings stretched also...

Can you do any cardio? If you are having trouble keeping weight off because you cant train you should get really strict with your diet and do low impact cardio until you get it straightened out.

Get to a specialist and see whats going on, just remember back surgery is the worst. Only get surgery if you have no other options.
 
Yep, not to mention most people sit so much working or driving or relaxing these days, so we hflexor stays in shortened position and glutes get shut off. It's a muscular imbalance that causes so much chaos on the body and low back is the first place it shows up.

Any good suggestions for glute exercises?
I have been doing hypers with squeeze at the top, and the kick backs with a straight leg using the ankle cuff on a low cable.
 
Any good suggestions for glute exercises?
I have been doing hypers with squeeze at the top, and the kick backs with a straight leg using the ankle cuff on a low cable.

The most basic and most effective is bridging, or hip extension. Kick backs work in theory very well but in some cases the excess pull on the single leg cause the other leg to have to go in an increase anterior pelvic tilt if you don't keep your abdomen tight the entire time. When you lay on your back and go into a glute bridge, don't think of just bringing the hips up. As you do bring your hips up, visual pushing your knees forward away from you, this will activate your glutes more and limit your low back recruitment. From there start doing single leg versions of them. If your in that position and push youre feet out away from you more so you just make contact with your heels and do the same bridge, it will hit your hamstrings very well for activation also. Also, as girly as it sounds, if your gym has a good glute machine (ya know the butt blasters, etc), then that's usually not a bad choice because its so supported. No matter what glute exercise youre doing, make sure your range of motion is coming specifically from having locked hips and drive the leg back completely. If you push too far in most cases your low back will curve and start recruiting.
 
If you are getting symptoms of sciatica do not stretch your hamstrings. As mentioned previously, look into quad stretch and your hipflexors have to engage to get into the position you discribed. Look up piriformis stretches as well on youtube.

thank you Capt C! I will look that up
 

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