Lower Back Injury

Ataraxia · Apr 3, 2014

I am sure this has been talked about in the past but my search function isn't working right now, so here it is...

I have a pretty bad lower back injury right now, hurt it about 2.5 weeks ago and have NOT been resting well... still do AM LISS and have been doing weights, in pain. I decided to take 3 days off over the weekend and it started feeling better, then yesterday back to the weights and BAM... out again...

What do you all do to save your self from these situations?

sammy555 · Apr 3, 2014

Take a few weeks of I guess. Not easy but sometimes needed. Gets to the point where your using your back so much to stabalise and stuff when lifting it just never gets fully recovered. I find hanging from a bar daily helps too

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chinaboy · Apr 3, 2014

Take ibuprofen 800mg 3x/day until you feel better and then lower your dose. Ice your back 20minutes several times a day. Schedule with a physiatrist or PCP and do physical therapy. When finding a therapist ask around or call places and ask if they have a spine specialist that sees a lot of spine patients. Not all therapist are created equal. Doing physical therapy is like tuning up your car. Your car may have a large V8 engine and can go fast but without spark plugs and oil it will break down. Dont look at physical therapy as a wussy thing. Take it like asking a mechanic how to tune a car to run better.

Mack Truck1 · Apr 3, 2014

Valley,

Something sounds like it got out of line.
And if that's the case, all the rest in the world won't fix it.
Do you have a chiropractor and/or ART specialist?

-MT

Pharm_Fed · Apr 3, 2014

I'm a mechanic and have chronic lower back fatigue/pain from being contorted in weird positions all day at work. I have done heat, ice, massage, NSAIDs, chiro, TENS machine, etc but the thing that has worked the absolute best for me is a foam roller.

I usually do it at night after a hot shower/bath and really lay into it. Roll my back, hams, IT band, etc. It has done more for my back in a shorter time than everything else combined. Just my experience.

Time off is probably a good idea too.

*edit* Mine isn't even a rumble roller. Just a 4" foam roller with hard plastic core. A rumble roller would probably be better but I wanted to work my way up to that.

concreter · Apr 3, 2014

Chiro has saved me a # of times.
Last visit had a little acupuncture with electrodes also.

GettingBackIn · Apr 3, 2014

I had terrible lower back pain in the military. The thought of physical therapy pissed me off. I figured if I dead lifted close to 3x my body weight, no doctor was going to tell me my back and core were weak. Eventually I broke down and went and had to eat my words. I got better fast and wished I'd done it sooner.

Now I'm laid up. Had a car wreck over a month ago. Terrible pain in my back and legs. I'm really afraid I may never squat or dead lift again.

Wanderer · Apr 4, 2014

I have had to rehab multiple lower back injuries, including herniated discs. The thing that has helped me most, both in terms of recovering from injuries and preventing them, is hanging from an inversion table. Foam rolling and slow static stretching also help, but I think the inversion table has helped the most.

dragonfire101 · Apr 4, 2014

I just had back neck surgery prior to that it was few years bothering me. I probably wont squat again, dead lift or anything crazy again. You really should get it check out to make sure you can do some preventive stuff in case it something that can heal with PT and some rest.

kubes · Apr 4, 2014

I agree with what others have said pt worked wondered for my lower back. My only regret was not doing it sooner

JustWannaBeHuge · Apr 4, 2014

How are you going to fix it if you don't know what's wrong?

Go to a professional and have it checked out.

Ataraxia · Apr 4, 2014

It's such a bummer.... sitting WAITING to heal... Just aching to get back to full health to lift hard again!!

screamfighter · Apr 4, 2014

I hurt my back awhile back took three weeks off and still hasnt been the same. I hurt it on leg press some how, right where my tail bone is. What exercises do you do for leg if your back bad?

Ataraxia · Apr 4, 2014

Mack Truck1 said:
Valley,

Something sounds like it got out of line.
And if that's the case, all the rest in the world won't fix it.
Do you have a chiropractor and/or ART specialist?

-MT

I was seeing a chiro last week, then my mom came to visit who is also a chiro, i was getting adjusted everyday... It started to feel better, then bam, lifted and messed it up again...
I got a foam roller a few days ago, been trying to do that, i ordered some ROCK tape and some lower back stretching thing i found on amazon that will come tomorrow...

Ataraxia · Apr 4, 2014

JustWannaBeHuge said:
How are you going to fix it if you don't know what's wrong?

Go to a professional and have it checked out.

I've had a back like this for almost 15 years, once in a blue moon something small will throw it out of alignment, this time it was bowling...

It wasn't as bad this time as some times before i literally couldn't walk, at least now i can walk with some pain....
So if it doesn't heal for say a month then i would consider having it checked out. A chiro or physio aren't going to be able to diagnose properly, they can only guess... just the same as i can guess...

Cerberus777 · Apr 4, 2014

Every one has given great recommendations. I have a bad back, and do all the above with realignment and a foam roller. But I find if I dont train abs often and really stretch lower back hamstrings, hip flexers and gluts they will continue to throw me out. I squat and dead lift without much issue.

My daily routine is after working out.
Body weight squats if I dont train legs
Good stretch to all the above. And foam roll all the above. If I go more than a few days...my back lets me know.

tattoo449 · Apr 4, 2014

It's probably best to see a Dr. to find out whats wrong with your back and find out where the pain is coming from. Could be a muscle, disc problems or even a pinched nerve. I've been dealing with this for years. I have 2 herniated discs, L4 and L5. Sometimes it causes the sciatic nerve to get pinched and sends pain all down my left leg. Over the years I've learned what I can and can't do. For example, no more squatting for me and a few other movements I avoid. About 2 years ago I started inversion, hanging upside down with gravity boots. I hang about 3 times a week for between 5 and 10 minutes. Of everything I have done over the years to help my back problems, inversion is by far the best thing I have done. I swear by it. It still hurts from time to time, but no where near as bad as it did before.

dragonfire101 · Apr 5, 2014

tattoo449 said:
It's probably best to see a Dr. to find out whats wrong with your back and find out where the pain is coming from. Could be a muscle, disc problems or even a pinched nerve. I've been dealing with this for years. I have 2 herniated discs, L4 and L5. Sometimes it causes the sciatic nerve to get pinched and sends pain all down my left leg. Over the years I've learned what I can and can't do. For example, no more squatting for me and a few other movements I avoid. About 2 years ago I started inversion, hanging upside down with gravity boots. I hang about 3 times a week for between 5 and 10 minutes. Of everything I have done over the years to help my back problems, inversion is by far the best thing I have done. I swear by it. It still hurts from time to time, but no where near as bad as it did before.

i do get temporary relief from mine! 10min a day.

Ataraxia · Apr 5, 2014

so i ordered EVERYTHING LOL..

Got the inversion table, will be here Tuesday
[ame="http://www.amazon.com/gp/product/B001IBIQ5Q/ref=oh_details_o00_s00_i00?ie=UTF8&psc=1"]Amazon.com: Body Champ IT8070 Inversion Therapy Table: Sports & Outdoors@@AMEPARAM@@http://ecx.images-amazon.com/images/I/41pn7PdkDDL.@@AMEPARAM@@41pn7PdkDDL[/ame]

Got this thing, back stretcher....
[ame="http://www.amazon.com/gp/product/B000YHP8HY/ref=oh_details_o01_s00_i01?ie=UTF8&psc=1"]Amazon.com: Back Magic Multi-Level Back Stretching Device: Sports & Outdoors@@AMEPARAM@@http://ecx.images-amazon.com/images/I/410NbdR13TL.@@AMEPARAM@@410NbdR13TL[/ame]

Got this Anti-Inflammation Cream
[ame="http://www.amazon.com/gp/product/B0026HDURA/ref=oh_details_o01_s00_i00?ie=UTF8&psc=1"]Amazon.com: Penetrex® - The World's #1 OTC Anti-Inflammatory Therapy | 2 Oz. (60ml) :: Chosen By Sufferers of Tennis Elbow, Carpal Tunnel Syndrome, Arthritis, Bursitis, Tendonitis, Plantar Fasciitis, Sciatica, Fibromyalgia, Shin Splints, Neuropathy, and Other Inflammation Related Ailments - Formulated with Arnica, Vitamin B6 & MSM: Health & Personal Care@@AMEPARAM@@http://ecx.images-amazon.com/images/I/51JULma2%2BfL.@@AMEPARAM@@51JULma2%2BfL[/ame]

I got ROCKTAPE

I got the Foam Roller Last week
[ame="http://www.amazon.com/gp/product/B0040EGNIU/ref=oh_details_o05_s00_i00?ie=UTF8&psc=1"]Amazon.com: Trigger Point Performance The Grid Revolutionary Foam Roller, Black: Sports & Outdoors@@AMEPARAM@@http://ecx.images-amazon.com/images/I/41XA3HxxY%2BL.@@AMEPARAM@@41XA3HxxY%2BL[/ame]

adam soza · Apr 5, 2014

I would see a professional. I'm in pain management and can't imagine what I would do if I wasn't. I certainly wouldn't be able to work out. I have L1, L2, L4, L5 herniated and a cracked left SI joint. The only deadlifts I do are for hams towards the end of my ham calf workout and are done with dumbells and I don't squat anymore. Aside from these changes to my workouts I am just thankful to even be working out.