what to do
Users viewing topic: & 1 Guest
| JD |  | what to do | 20-10-2008 @ 09:07 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | wanting to get back in gym but my back is still bad. im going to start some streches first thing in a morning i reckon, but also if it dosnt improve may have to see some advice, chiropracter i suppose. but ideas for stuff i can do in the gym that wont make it worse seated/strict military press with no push various chest press leg press? rows pull downs may also do some cycling at the gym as nto doing much witht he bust back obv non of the main 3, squat, dead and floor to overhead carnt think of out else. sick of not beign int he gym and sick of getting weak! | ||
| Thing | | ... | 20-10-2008 @ 09:21 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | JD said: wanting to get back in gym but my back is still bad. im going to start some streches first thing in a morning i reckon, but also if it dosnt improve may have to see some advice, chiropracter i suppose. but ideas for stuff i can do in the gym that wont make it worse seated/strict military press with no push various chest press leg press? rows pull downs may also do some cycling at the gym as nto doing much witht he bust back obv non of the main 3, squat, dead and floor to overhead carnt think of out else. sick of not beign int he gym and sick of getting weak! start doing core exercises buiolding up the endurance then build up the strength | ||
| Joni | | ... | 20-10-2008 @ 09:36 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | aye hit that cardio, if you cant get stronger, try to get fitter  (my current Plan)But most importantly, do try to get to the bottom of the problem, what is causing the back problems, is it weak core/abs, tight hamstrings, bad tech etc. | ||
| Thing | | ... | 20-10-2008 @ 09:56 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Joni said: aye hit that cardio, if you cant get stronger, try to get fitter (my current Plan)But most importantly, do try to get to the bottom of the problem, what is causing the back problems, is it weak core/abs, tight hamstrings, bad tech etc. good popint joni. but i hane spoken to a good few people now i relation to sore backs (having one myself) they also seem to agree that tight hamstrings could effect the lower back as there could be a problem with the hip flexors being very tight and impbalance in the core i.e bad form leasing to this imbalance and no glute activation and reliying on the hams and lower back to do the work. 1) find out what the problem is 2) work on core and techinque of squats and deadlift tis is what i'm doing to help me | ||
| WILLSAN | | ... | 20-10-2008 @ 10:00 |
 Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | from personal experience stretching has never helped any back pain in the long term for me. it always feels better imediately after but usually feels worse the next day. best things ive found for my injuries are exercising the injured area with very light weights for alot of reps ie. - for my back 3 x 20-30reps a couple of times a week. obviously if its too painful to do that id just leave it but if you can I think its best to keep training the injured area to keep it strong and prevent the problem worsening. | ||
| JD | | ... | 20-10-2008 @ 10:12 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | who would the best people be to see out whats wrong with it. yeah mate, goin to get a bit fitter. taking up ju jitsu when back better aswell for extra core work and could do with beign fitter. i have negelcted core work and yeah im going to do more. i may try some very light deads squats etc, but i could really feel it on light squats the other week. im just hating getting weaker and fatter fo no point. i think ill adjust my program to do exercises like above to keep me doing something with a good cycling session as shudn get tot he back. | ||
| Rob | | ... | 20-10-2008 @ 14:40 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Just to expand on what Will mentioned, Stuart McGill (regarded as one of the world's foremost experts on back injuries in athletes) strongly recommends against stretching in the morning - he says its one of the worst things you can do in fact! | ||
| JD | | ... | 20-10-2008 @ 14:45 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | really? intresting. maybe we wont be streching. does that rule streches out completely? | ||
| Rob | | ... | 20-10-2008 @ 14:59 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Not completely, although he stresses the importance of making sure you're actually stretching the hamstrings/glutes rather than just allowing your lower back to bend which makes it appear like you're stretching those muscles. To get around this he suggests putting a slightly rolled up town underneath your lower back (which would otherwise usually be in the air for lying hamstring/glue stretches). I think the most important point with back injuries is acknowledging the fact that all sorts of different things work for different people. Some people would doubtless advocate stretching constantly and achieve results with it. You just have to keep trying everything out until you find what addresses your problem best. The main advantage of McGills work is that he backs up his opinions and advice with a lot of experiments and literature - unlike some 'miracle cures' which are probably based off a number of fake testimonials. | ||
| tonyjb72 | | ... | 20-10-2008 @ 15:08 |
 abs by summer 2011? Experts opinions vary Member 290, 2552 posts | I'd get an assesment first, to check what the problem is ie is it muscular, or a problem with the discs. In my experience of 20 years of an iffy back, stretching has never worked for me, but some myofascial work/sports massage and core strengthening work did the trick | ||
| JD | | ... | 20-10-2008 @ 16:17 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | fair comments would a chiropractor or physio or een docs be best bet? also going to see if work can get us somat for the back ont he chair, one of those gay looking bump thingys, or get one myself | ||
| Tannhauser | | ... | 20-10-2008 @ 16:46 |
 fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | Post Edited: 20.10.2008 @ 16:48 PM by Tannhauser The trouble with both chiros and physios is that the quality is very variable indeed. Chiropractors are sometimes one-trick ponies and as I've said on here before, you could walk into a chiropractor's with a saw through your head and they would still tell you that the pain was caused by a misaligned spine. I went to a chiropractor to treat a deadlifting injury years ago. He diagnosed the problem as a 'sprained facet joint' in literally no more than two minutes. To me, this means either he was a diagnostic genius (which I doubt)or he was less than rigorous in his assessment methods. Whereas, when I went to a top-end physio, he spent about 25 minutes investigating all aspects of what I could or couldn't do. Based on the small sample of each I've been to over the years, unless you have an ART (active release therapy) chiro nearby, which is unlikely, I'd go for a doc/physio every time. By the way, on back injuries or pain, I really like the effect of (a) myofascial release using a foam roller (b) lots of hyperextensions (not over a stupid exercise ball) (c) core exercises | ||
| Tannhauser | | ... | 20-10-2008 @ 16:56 |
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260652.5 kgs @ 100kgs UnEq | JD said: but ideas for stuff i can do in the gym that wont make it worse seated/strict military press with no push various chest press leg press? rows pull downs may also do some cycling at the gym as nto doing much witht he bust back I hate to say it, but most of that stuff won't help your recovery. Leg press is horrible on your back with any decent range of motion or a decent weight. Military Press puts a lot of pressure on your lower back. If rows are bent over, or you're giving them a bit of ummph, again, they can be nasty. Pulldpwns should be fine. You might be OK if you can really reduce the poundages. How about lots of volume, increasing time under tension, pre-exhaustion and so on. Now these are nasty b*dybuilding ideas, but they might be a way for getting a productive workout and allowing your back to recover. | ||
| Sparrow | | ... | 20-10-2008 @ 19:46 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 20.10.2008 @ 19:46 PM by jonnymills Thing said: Joni said: aye hit that cardio, if you cant get stronger, try to get fitter (my current Plan)But most importantly, do try to get to the bottom of the problem, what is causing the back problems, is it weak core/abs, tight hamstrings, bad tech etc. good popint joni. but i hane spoken to a good few people now i relation to sore backs (having one myself) they also seem to agree that tight hamstrings could effect the lower back as there could be a problem with the hip flexors being very tight and impbalance in the core i.e bad form leasing to this imbalance and no glute activation and reliying on the hams and lower back to do the work. 1) find out what the problem is 2) work on core and techinque of squats and deadlift tis is what i'm doing to help me There are differing theories on this stuff, as always. I have read that tight hamstrings could be one of the things actually preventing back injuries from getting worse, as it it these that are keeping the hips from becoming even more anteriorly rotated. This is of course if anterior pelvic rotation is what one of the causes is (the usual tight hip flexors). Bearing this in mind, stretching the hamstrings could be one of the worst things for you to do. Whatever you do, don't do anything that aggravates your back, if it does, drop it from your routine. I read something interesting regarding injuries recently and thought I would share: "As a lifter who has pulled off some pretty intense injuries, I think there are a few rules in regards to training and getting hurt. Granted, this may not directly apply to you, but I think it's worth noting. First, I think 99% of injuries are minor tweaks. Why and what? Who knows, but they hurt for a while and go away, especially if you don't do anything stupid. Ibuprofen may not work, icing helps kind of, but time is the big one. You can train through these without anything more than being annoyed. Second, especially in regards to the lower back, I think people are quick to assume they're really injured when they've just tweaked something. SI joint, dorsal sacral ligament -it could be a bunch of things. Even if you lift with perfect form, sometimes the crap hits the fan and you pay for it for a day/a week/a month, etc. In general, the best rule of thumb is to ice, to gently stretch (and I mean, gently stretch, at least for the first few days. In fact, if you wanted to wait until a week to start stretching it, more power to you), and to get blood into the are through light, higher-rep exercises. I think the worst thing to do, for any injury, is nothing. If I had a penny for every time it hurt to round or arch my back, I'd fill up a sock and hit everybody with it. I read your post, and I think you'll be fine. I think it will hurt for a while, and then it will get stiff, and it will be up to you to decide if you're going to train through/around it, or, bring everything to a halt and dictate a plan for a few weeks of babying it. My personal suggestion would be to ice when it hurts, take some ibuprofen and when you workout, do whatever doesn't irritate it a bunch, but, don't avoid things that hurt it completely. You might not want to pull, but some light band GM's or 45's could help. To me, there are three distinct realms of tweaks: hurt, injured, and all F'ed up. You're probably hurt, that means it's a small tweak. You might not really have to change your training, depending on your pain tolerance. You won't be a cripple if you squat next week, for example. If you're injured, it usually requires a trip to the doctor, and a serious re-organization of training. And I don't mean a doctor visit just to be sure, I mean treatments. Partial tears, minor disc problems, etc. Very few people, in all honesty, get here. Most claim to, but few are. The last one is all F'ed up. This is when training takes a back seat to getting healthy, we're talking complete ruptures, severe disc problems, or the loss of 8 limbs. Very, very few people get close to this. A lot of people claim they do, but they don't. I know, this is kind of out of nowhere, and it's in no way meant to be an attack -it's just something that seems to come up with lifters everywhere, all the time. When you get to the higher levels of the sport (albeit this sport, or that sport, or whatever sport) you'll look back and think, "man, I can't believe I posted that, I just had to deal with being annoyed with my lower back for a week or two and then it cleared up." That was one of the guys from MM, made a lot of sense to me! | ||
| WILLSAN | | ... | 20-10-2008 @ 20:46 |
Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | nice post jonny. | ||