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Raptor

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Back injury training
« on: August 19, 2011, 01:08:17 pm »
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With my back injury, what do you guys suggest I should limit myself on? I have no idea if it's a spine problem (it appears it is) or a muscle one, but still - I have to stop squatting and deadlifting AT LEAST for a while.

Would dumbbell BSSs be cool? Or would that be too much of a load if it's a disc problem in the spine? What about bodyweight pistol squats? King deadlifts? Calf raises? What about jumping in itself?

So you see - I have multiple things to worry about. What about upperbody stuff like overhead presses? These will put pressure on the spine as well. What about dumbbell raises for the shoulders? And so on and so forth. What should I limit myself to? How about planks?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Raptor

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Re: Back injury training
« Reply #1 on: August 26, 2011, 03:44:59 pm »
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So... no experience with this? :(
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LanceSTS

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Re: Back injury training
« Reply #2 on: August 26, 2011, 04:00:09 pm »
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sorry man, didnt see it.  Dont do anything that bothers it is the simple answer, if its not hurting you during or after the exercise, that exercise is highly likely not an issue.  Some back issues stem from axial loading, some are completely different, so doing overhead work is a highly individual thing as well as squatting.  If you feel pain, dont do it.  Until you get it diagnosed accurately it will be hard to advise you exactly which exercises are going to be safer for you and which ones arent.  It could be anything from a tear in the tissue to a bulging disc to issues in the fascia, etc. etc., so get it looked at asap.


 In the mean time, some things that will help you are lots of foam rolling the glute med/it band/hams/hip flexors, light stretching, and if you have access to a reverse hyper machine it can be a lifesaver.  Pay close attention to the psoas, glute med, and the hamstrings, really work on improving rom in those areas. 
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Raptor

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Re: Back injury training
« Reply #3 on: August 26, 2011, 04:03:58 pm »
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Thanks.

I did 3 crunches and on the 3rd the lightning bolt stroke, so I guess that wasn't smart. However, I did a 135 kg (300 lbs) squat a few days ago and it didn't bother me at all. Weird stuff.

Also, ever since that lightning bolt stroke yesterday I actually feel better now.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LanceSTS

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Re: Back injury training
« Reply #4 on: August 26, 2011, 04:10:33 pm »
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 ah, be careful doing anything that flexes the trunk though, I would def keep all abdominal training atm to anti rotational exercises until you figure out the exact issue. 

  Also, did this come on gradually or did you do one particular thing that you know caused it?
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Raptor

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Re: Back injury training
« Reply #5 on: August 26, 2011, 04:40:31 pm »
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Well at first it was after I did Smith Machine calf raises with the "feet" of a mobile bench as the locations where I put my toes on. However, they were not exactly aligned with the bar so I probably had to stay a bit bent forward or something. Or I just am not concentrating on keeping my back straight when using the Smith Machine for some reason. I had this issue in the past, like 5-6 years ago.

As I got home my back started to hurt like a def pain, not too intense, but I had to walk bent forward at the waist say about 10 degrees or so. Otherwise my back would hurt. Also, maximally contracting the glutes when staying in bed or walking would take away some of the pain. There was no way I was relaxing my glutes under any circumstance - that would've resulted in great back pain.

Then the lightning bolts appeared later on... getting out of bed would take up to 5 minutes of slow movements with lightning bolts still occuring even with the greatest care of each and every move.

This kept on for 3 days and then the lightning bolts went away - until I went in the park and jumped to the rim and a huge lightning bolt stroke and my back was another 3 days of continuous lightning bolts again. Huge pain when these occured.

That was the first time I could feel, as it got "healthier", that when I bend down as in a hamstring stretch there was pain in the upper left buttock. Otherwise, the pain was in that SI joint.

So I thought it was the piriformis syndrome and played, dunked, whatever. The pain went away for good for 1 month or so until I did some high speed squats with 60 kg and when I felt my back "tweak" again. Then as I did some light snatches (empty barbell) I could feel the lightning bolt again and since then I have this pain in the upper left buttock every day when I bend down or raise my leg extended (apparently - a classic sign of a discus hernia). I also get some numbness in the toes of my feet.

I had a similar story when I was 12 years old or so, when I over-runned playing soccer and a huge lightning bolt stroke through my back. For a while I could walk and move around SLOWLY fine, no problems. But any attempt to run was immediately blowing the lightning bolt through my back.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

LanceSTS

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Re: Back injury training
« Reply #6 on: August 26, 2011, 05:00:42 pm »
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  damn.  Yea, best thing to do is get it looked at man, that way you will at least know for sure and wont have to guess.  I know youre thinking that you dont want them to tell you bad news, but remember that its not the end of your training at all, its fix it time and get up and running again.  It may be some minor issue, it may be major, but get to the dr to be sure.  Good luck man.
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Clarence

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Re: Back injury training
« Reply #7 on: August 26, 2011, 05:15:12 pm »
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Quote from: LanceSTS on August 26, 2011, 04:10:33 pm
ah, be careful doing anything that flexes the trunk though, I would def keep all abdominal training atm to anti rotational exercises until you figure out the exact issue. 
x2.   
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Raptor

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Re: Back injury training
« Reply #8 on: August 26, 2011, 05:56:55 pm »
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Rrrrrright... so I guess I need to see a doc after all. Don't have money for MRI though. An X-Ray at most...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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