Back Pain

Caferacer · 12-04-2007, 01:03 AM

I figured I would make a post here since I just went through a second bout of back pain, and managed to decrease it to the point where I barely feel it on the worst days. It's still there, and probably will always be, but there are ways to make it very managable.

If all else fails, this can be an open thread to post some tips on it; I'm sure I'm not the only one with back pain here

In my case I had 2 misaligned vertebra in my lumbar region. The first time I went to a chiro, she did some stuff (Cute girl too

) and I was alright for a while. Then I was doing deadlifts some time later and hurt it again. This time it stayed with me for about a month and it was only when I started a daily routine it got better. Most times a back problem is an issue with either your muscles holding a portion of your spine incorrectly, or a strength imbalance. The second one will hopefully be corrected through good lifting habits. The first one requires more work.

So here are my tips:

::Make sure to stretch every day, preferably after a hot shower. Stretching just before workout isn't enough if you want a semi-permanent solution. Before bed and in the morning is best. Be careful after a shower, your muscles are more relaxed but pushing too hard can result in more problems than a solution. Most time in the lumbar region stretching the hamstring helps TONS. My specific problem was one hamstring being tighter than another. It's not a bad idea to stretch daily anyways, but it's a huge help for back pain.

Make sure when you do the hurdler stretch you don't round your back! Keep it straight or it will just make it worse. (

)

I suggest doing hurdlers for each legs, 10-20s per leg, 2-3 times. Honestly, thats all I did for my hamstrings.

:

on't do all sorts of 'I'm a chiro' stuff. I know my girlfriend cracks her back herself, don't do it! She doesn't listen to me, but still, it's bad.

::Watch your posture, especially during deadlifts and squats. This was the weird thing for me, dead lifts made me feel better. My chiro confirmed it, the compression your spine gets put through helps reteach your muscles how to align your spine. In this way doing dips with heavy weight on the belt helped me as well, except in tension rather than compression. Just use lighter weight and keep tight form. I dropped my dead 50-100lbs and was good, but start light and work up with any even remotely related to your back as a main mover or stabilizer.

Thats all I feel safe with saying right now. I did some other things that helped me, but I'm not sure how applicable it is :P

Cheers!

MrMondo · 12-04-2007, 04:18 AM

Well, I have had 3 back surgeries and here is what I think.,,,,,,,

NEVER EVER stretch a cold muscle.....hamstrings are important to stretch.....You must stretch a muscle after it is warm and hold the stretch for at least 30 seconds 3 times for it to do anything....

Also, keep the abdomen strong and keep your body weight down...........

Bigun · 12-04-2007, 08:31 AM

Also I would recommend stretching the hip flexors and having an assessment on your pelvis to determine whether you have a anterior/normal or posterior pelvic tilt.

With that information you can construct a more accurate training strategy

Caferacer · 12-04-2007, 02:05 PM

For those curious what an anterior or posterior pelvic tilt is. It usually comes from posture problems or muscle imbalances if I remember my PT book correctly.

Bigun · 12-04-2007, 02:21 PM

Thanks Caferacer, goods information on that diagram

RIBSY · 12-04-2007, 11:04 PM

Quote:

Originally Posted by MrMondo

Well, I have had 3 back surgeries and here is what I think.,,,,,,,

NEVER EVER stretch a cold muscle.....hamstrings are important to stretch.....You must stretch a muscle after it is warm and hold the stretch for at least 30 seconds 3 times for it to do anything....

Also, keep the abdomen strong and keep your body weight down...........

like mondo said don't forget the abs

Codeblue · 12-05-2007, 03:13 AM

I'll try to explain this, will be difficult w/o pictures. Years ago I pinched a nerve in my back, I'm talking fire like pain would shoot down my legs. Almost to the point of being debilitating. First stop was to the Karate instructor to let him know I'd be missing classes.

He showed me a trick that not only released the nerve, but also took away my pack pain for several years. Essentially, you go back to back with someone, lock arms and have them bed forward. In the words of my instructor, you are using their back to align yours.

I look back at that after some medical training and think 'WTF', however, I have never had the problem return and use this as needed when my back becomes stiff and painful.

I can't supply the science why it works, but I can provide the testimonial that it does.

12-04-2007, 01:03 AM	#1 (permalink)
Caferacer MachinA Join Date: May 2005 Location: Virginia Posts: 615	Back Pain I figured I would make a post here since I just went through a second bout of back pain, and managed to decrease it to the point where I barely feel it on the worst days. It's still there, and probably will always be, but there are ways to make it very managable. If all else fails, this can be an open thread to post some tips on it; I'm sure I'm not the only one with back pain here In my case I had 2 misaligned vertebra in my lumbar region. The first time I went to a chiro, she did some stuff (Cute girl too ) and I was alright for a while. Then I was doing deadlifts some time later and hurt it again. This time it stayed with me for about a month and it was only when I started a daily routine it got better. Most times a back problem is an issue with either your muscles holding a portion of your spine incorrectly, or a strength imbalance. The second one will hopefully be corrected through good lifting habits. The first one requires more work. So here are my tips: ::Make sure to stretch every day, preferably after a hot shower. Stretching just before workout isn't enough if you want a semi-permanent solution. Before bed and in the morning is best. Be careful after a shower, your muscles are more relaxed but pushing too hard can result in more problems than a solution. Most time in the lumbar region stretching the hamstring helps TONS. My specific problem was one hamstring being tighter than another. It's not a bad idea to stretch daily anyways, but it's a huge help for back pain. Make sure when you do the hurdler stretch you don't round your back! Keep it straight or it will just make it worse. () I suggest doing hurdlers for each legs, 10-20s per leg, 2-3 times. Honestly, thats all I did for my hamstrings. :on't do all sorts of 'I'm a chiro' stuff. I know my girlfriend cracks her back herself, don't do it! She doesn't listen to me, but still, it's bad. ::Watch your posture, especially during deadlifts and squats. This was the weird thing for me, dead lifts made me feel better. My chiro confirmed it, the compression your spine gets put through helps reteach your muscles how to align your spine. In this way doing dips with heavy weight on the belt helped me as well, except in tension rather than compression. Just use lighter weight and keep tight form. I dropped my dead 50-100lbs and was good, but start light and work up with any even remotely related to your back as a main mover or stabilizer. Thats all I feel safe with saying right now. I did some other things that helped me, but I'm not sure how applicable it is :P Cheers!

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

12-04-2007, 04:18 AM	#2 (permalink)
MrMondo Sportin' a G-string Join Date: Apr 2005 Location: Pluto Posts: 1,890	Well, I have had 3 back surgeries and here is what I think.,,,,,,, NEVER EVER stretch a cold muscle.....hamstrings are important to stretch.....You must stretch a muscle after it is warm and hold the stretch for at least 30 seconds 3 times for it to do anything.... Also, keep the abdomen strong and keep your body weight down...........

12-04-2007, 08:31 AM	#3 (permalink)
Bigun Valued Member Join Date: Oct 2006 Location: United Kingdom Posts: 161	Also I would recommend stretching the hip flexors and having an assessment on your pelvis to determine whether you have a anterior/normal or posterior pelvic tilt. With that information you can construct a more accurate training strategy

12-04-2007, 02:05 PM	#4 (permalink)
Caferacer MachinA Join Date: May 2005 Location: Virginia Posts: 615	For those curious what an anterior or posterior pelvic tilt is. It usually comes from posture problems or muscle imbalances if I remember my PT book correctly.

12-04-2007, 02:21 PM	#5 (permalink)
Bigun Valued Member Join Date: Oct 2006 Location: United Kingdom Posts: 161	Thanks Caferacer, goods information on that diagram

12-05-2007, 03:13 AM	#7 (permalink)
Codeblue American Idle Join Date: Apr 2005 Location: On your mom. Posts: 649	I'll try to explain this, will be difficult w/o pictures. Years ago I pinched a nerve in my back, I'm talking fire like pain would shoot down my legs. Almost to the point of being debilitating. First stop was to the Karate instructor to let him know I'd be missing classes. He showed me a trick that not only released the nerve, but also took away my pack pain for several years. Essentially, you go back to back with someone, lock arms and have them bed forward. In the words of my instructor, you are using their back to align yours. I look back at that after some medical training and think 'WTF', however, I have never had the problem return and use this as needed when my back becomes stiff and painful. I can't supply the science why it works, but I can provide the testimonial that it does.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)