Battling back after back injury

stryder77

Hey MFP...

I need a little advice/help. Last Friday I went and did my normal weight lifting day for shoulders, back and arms. At some point I put down or picked up a weight wrong and wrenched the right lumbar muscle in my back. It didn't hurt at first but the following day my back felt tight. I went to do my normal leg day and when I went to dead lift I had pain there down into my right hip. I stopped working out and went home. Scheduled a massage and laid on a heating pad the rest of the day. Tried to go and just walk on Sunday but it still didn't feel right so I only did about 30 min and called it.

Well long story short, I couldn't move well Monday so I went to the doctor and got on pain killers and muscle relaxers. I also took the rest of the week off from my workouts to try and let my back settle down. I could sit at work and feel my back spasming down into my legs. I've been doing all I can to stretch it out. I set up a heating pad at work and would sit on it most of the day against my back. The muscle relaxers really helped but I don't want to keep taking them unless I have to.

Yesterday my back finally stretched out when I went to do another seated stretch with my arms over my head. Felt like heaven and my back immediately felt better but today the pain seems to be in my hips and not as much my back. I'm still trying to stretch it out every 30 min to an hour. I have a job where I sit all day so trying to make a point to get up and move around some. Sitting in my chair seems to make things tighten up more than it used to.

What I'm looking for is anyone who has dealt with this? How long did you take off from training? Went you went back what did you do? I tend to lift heavy and do about 40 min of cardio on the elliptical 6 days a week. Any suggestions or ideas are very much helpful and appreciated.

Thanks in advance for everything.

stevesilk

Sorry if this isn't exactly what you experienced, but I herniated two discs in my back L4-L5 and L5-S1. Lot's of time off until it was healed, regular chiro visits and stretching for back and hamstrings. Got back after three months, and everything has been going fairly well since (a few tweaks but not workout preventing). I have had to re-evaluate my form and exercises, but still do heavy legs and back (although I have cut out heavy back squats and converted to leg press for a season). On the down side my left shin has been numb since the discs herniated (Sept 30, 2013) and the feeling in that shin hasn't returned, but nothing structural. Email me if you're looking for more feedback.

rebeccask

I'm so sorry to hear about your back pain! I actually had a very similar experience as stevesilk had. After about a month spent taking pain killers and muscle relaxers, I was able to get an MRI. First, I had an X-ray and it showed narrowing discs in my L4-L5 and L5-S1. The MRI showed a bulged disc in my L4-L5. I worked with a chiropractor and a physcial therapist for 2 months. So about 3 months off. I was able to walk but not for long but I'm back at the gym and I'm also lifting but lighter to focus on my form. My pelvic/hips region would actually come out of alignment thus causing pinching pain down my legs, I'm not supposed to use the elliptical since it could cause that to happen again. I'd say foam rolling, core exercises, and rest were important for my healing process. Getting up often should help, that's what I was told to do as I sit for my job as well. If it persists, I'd suggest seeing an orthopedic.

socalkay

Not from working out, but I have two fused disks, one from heavy patient lifting (I worked in an ER at the time). If this continues, push for an MRI to determine if you have a herniated disk. Meantime, pushing yourself to try and get back into exercise can exacerbate the problem.

Herniated disks often can heal - if you don't continue activity that puts stress on the disk. Because I pushed myself, the damage became so severe that there was no other option but surgery.

Be very careful about taking pain relievers and muscle relaxants because, while they give you relief, they are masking the signals from your body that indicate something is wrong. Don't take meds and then decide you feel good enough to stretch or exercise. Only make that evaluation after the meds are out of your system.

esjones12

Every body and injury is different. Take it slow and consult with your doctor if you want to be cautious.

Last week I flared up an old L4-L5 bulged disc from over exertion. After 5 days of not being able to stand up straight I went to the doctors and received steroids to calm down the inflammation. I was restricted from even walking on a treadmill for a week. The pain is decreasing and my mind is going crazy (I'm used to working out 6 days a week). I will be consulting with my doctor and personal trainer on how to rehab and how long I should restrict activity if the pain actually stops after the steroids are done.

So in short....I feel your pain. But backs are very tricky and it is way better to be safe than sorry! Best wishes for a speedy recovery!!!

stryder77

Thanks for the replies guys. I don't have any symptoms of a herniated disk or such. I more feels like just a strained muscle. I'll keep talking to the doc and if it acts up again ill see about a MRI... Hate getting those though.

esjones12

stryder77 wrote: »

Thanks for the replies guys. I don't have any symptoms of a herniated disk or such. I more feels like just a strained muscle. I'll keep talking to the doc and if it acts up again ill see about a MRI... Hate getting those though.

Cut your weights, intensity and frequency down. And build back up slowly. Avoid direct back lifts for a bit, etc. Make sure to take rest days frequently, especially if you are feeling sore. Listen to your body and you should be good. You should know if the pain is just building the strength back or if something is wrong. That is pretty much my game plan with most muscle pulls and low level injuries.....

Sam_I_Am77

Get a foam roller and maybe even a lacrosse ball to do some myofacial release in your lower back, glutes, and hips and then perform some stretching at least once per day if not more. For static stretching hold the stretch for a minimum of 30-seconds if not longer. If that doesn't get better soon I would go see a doctor and possibly get an MRI.

stryder77

Got up this morning and it is starting to feel much better. Thank you Sam_I_Am and ESJones for your advice. @Sam, What do you do with the foam roller? I've never heard of these exercises. I will probably back off dead lifts for a little while yet or go back down on the weight I was using till my back is a bit stronger and I work my core some more. Again, thank you for the advice and if anyone has suggestions on strengthening my core, i'm all ears. I'm just glad the pain in my hip and back have subsided. It was a real drag this past week. I'm ready to get back to work at the gym again.

Sam_I_Am77

stryder77 wrote: »

Got up this morning and it is starting to feel much better. Thank you Sam_I_Am and ESJones for your advice. @Sam, What do you do with the foam roller? I've never heard of these exercises. I will probably back off dead lifts for a little while yet or go back down on the weight I was using till my back is a bit stronger and I work my core some more. Again, thank you for the advice and if anyone has suggestions on strengthening my core, i'm all ears. I'm just glad the pain in my hip and back have subsided. It was a real drag this past week. I'm ready to get back to work at the gym again.

The best bet would be to find a video on YouTube for foam rolling. You kind of roll the muscle on it until you find a tight spot, the tight spot is usually uncomfortable. You hold it for 30-seconds. Basically it's almost like getting a massage in that you're trying to release tension in the myofacial muscle tissue. Do some foam rolling and then stretch.