backbreaker
Master Don Juan
thanks for the advice. never thought of doing lunges.
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sharp lower back pain from deadlift
- Thread starter backbreaker
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I completely disagree with any nonsense about completely resting ANYTHING. Study after study, personal experience, and anecdotes from numerous others all show that using something that's injured heals it better and quicker. No one says go do a 500 lb deadlift but lying around like an invalid is a bad idea.
backbreaker, light reverse hyperextensions are supposed to work wonders for curing lower back problems and relieving pain.
High rep good mornings with just the bar are used to heal injuries too. It's good to move joints. Joints heal faster when moved. High reps will flood your lower back with blood too.
I remember a post by iron addict where he'd injured his back pretty seriously and he did good mornings like 3 times a day for 50 reps with just the bar.
backbreaker, light reverse hyperextensions are supposed to work wonders for curing lower back problems and relieving pain.
High rep good mornings with just the bar are used to heal injuries too. It's good to move joints. Joints heal faster when moved. High reps will flood your lower back with blood too.
I remember a post by iron addict where he'd injured his back pretty seriously and he did good mornings like 3 times a day for 50 reps with just the bar.
rippetoe said:
backbreaker
Master Don Juan
you mean like that little back extension machine at the gym?
it's getting easier and easier to deal with. I went and got a 2 hour massage yesterday and it did wonders on just being able to move around. I was at the grocery store yesterday and I damn near cried I was in so much pain. i will get another one later today and if by the weekend it's feeling well enough I will start doing the bike, which i am going to do anyway, then do the extensions like you said, then probably play the rest by ear as far as what my body is telling me.
it's getting easier and easier to deal with. I went and got a 2 hour massage yesterday and it did wonders on just being able to move around. I was at the grocery store yesterday and I damn near cried I was in so much pain. i will get another one later today and if by the weekend it's feeling well enough I will start doing the bike, which i am going to do anyway, then do the extensions like you said, then probably play the rest by ear as far as what my body is telling me.
speed dawg
Master Don Juan
I agree, but it depends on the injury. If it's indeed a herniated disc, hypers won't do a thing. You shouldn't be bending at all. I know. The fact that you suggested this tells me you have no experience with real back problems.mrRuckus said:
backbreaker
Master Don Juan
oh yeah, having your GF try to ride you while you have a bad back = FTL
Quiksilver
Master Don Juan
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Ruckus don't even bother, its not worth trying to change someones mind when they already have it made up.
Guys, I've been on the good and bad side of back injuries, twice, and I know which method works and which doesn't. Bed rest and avoidance of the injury DO NOT make it heal. That's why older guys have persistent back pains, because they injured their lower back at some point(due to lack of training it), and then avoided active healing.
The absolute best way to heal a back injury is this:
1. rest for 2-7 days. Rest means ice packs/heat packs/spinal decompressions/etc.
2. Light activity for 14-28 days. Walking, biking, swimming, hiking, stretching, yoga, any activity works. The purpose here is to get blood flowing to the injured spot, and to loosen muscles. It's the tightened muscles which cause the pain and disrupt proper healing. Keep active and do whatever light activity you can that doesn't put pressure on your spine.
3. Moderate activity for 14-28 days. Go to the doctor and get an MRI done to assess the healing and see if you're good to start lifting freeweights and running(puts a lot of pressure on the lower back). If you're alright and the healing is good, start lifting weights and doing hyperextensions/good mornings/etc. for back rehab. keep them light and low rep to start, then light and high rep once you're into it. Bodyweight exercises and light weights are your friends here.
4. Heavy activity. If you've done all the necessary steps to ensure good recovery, then after two months your back should be good to go heavy again. As always, start light and work back into your routine slowly. Don't be in a hurry to regain your old strength, it'll come back on its own. If you take it too hard, you can reinjure yourself and you're back to square one or worse.
If after two months your back still isn't healed sufficiently to lift weights, go back to the doctors and consider surgery.
Remember, it's the muscle that protects the ligaments, and the ligaments protect your discs, so avoiding strengthening your back is asking for more trouble. It should be top priority, if you want to avoid back injuries(or heal them), to do deadlifts/good mornings/hyperextensions/stiff-leg deadlifts/etc.
Guys, I've been on the good and bad side of back injuries, twice, and I know which method works and which doesn't. Bed rest and avoidance of the injury DO NOT make it heal. That's why older guys have persistent back pains, because they injured their lower back at some point(due to lack of training it), and then avoided active healing.
The absolute best way to heal a back injury is this:
1. rest for 2-7 days. Rest means ice packs/heat packs/spinal decompressions/etc.
2. Light activity for 14-28 days. Walking, biking, swimming, hiking, stretching, yoga, any activity works. The purpose here is to get blood flowing to the injured spot, and to loosen muscles. It's the tightened muscles which cause the pain and disrupt proper healing. Keep active and do whatever light activity you can that doesn't put pressure on your spine.
3. Moderate activity for 14-28 days. Go to the doctor and get an MRI done to assess the healing and see if you're good to start lifting freeweights and running(puts a lot of pressure on the lower back). If you're alright and the healing is good, start lifting weights and doing hyperextensions/good mornings/etc. for back rehab. keep them light and low rep to start, then light and high rep once you're into it. Bodyweight exercises and light weights are your friends here.
4. Heavy activity. If you've done all the necessary steps to ensure good recovery, then after two months your back should be good to go heavy again. As always, start light and work back into your routine slowly. Don't be in a hurry to regain your old strength, it'll come back on its own. If you take it too hard, you can reinjure yourself and you're back to square one or worse.
If after two months your back still isn't healed sufficiently to lift weights, go back to the doctors and consider surgery.
Remember, it's the muscle that protects the ligaments, and the ligaments protect your discs, so avoiding strengthening your back is asking for more trouble. It should be top priority, if you want to avoid back injuries(or heal them), to do deadlifts/good mornings/hyperextensions/stiff-leg deadlifts/etc.