Weight lifting advice
BoxerBrawler
Posts: 2,032 Member
I've been doing Strong Lifts and it's been going really great!
Last Saturday I tweaked my back ever so slightly doing a dead-lift. I got the lift but lost my form on the way down - stupid! Anyway... my back doesn't hurt but it's pretty stiff and I don't want to strain it further so what would you all suggest? I can run, I can hit (in boxing), I can row, I can squat but with light weights. Today instead of following the program I just did some sets with lighter weights, more like toning exercises (less weight / higher reps). It was ok. I was thinking I would do that until my back is completely healed. Any/all advice would be great!
Thanks!
Last Saturday I tweaked my back ever so slightly doing a dead-lift. I got the lift but lost my form on the way down - stupid! Anyway... my back doesn't hurt but it's pretty stiff and I don't want to strain it further so what would you all suggest? I can run, I can hit (in boxing), I can row, I can squat but with light weights. Today instead of following the program I just did some sets with lighter weights, more like toning exercises (less weight / higher reps). It was ok. I was thinking I would do that until my back is completely healed. Any/all advice would be great!
Thanks!
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Replies
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I would take a week or two off of lower body work. No light sets even.0
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Do some mobility work on the area that you hurt, take the time to let is heal up. Unless you're preparing for a DL competition or PL meet, no reason to rush back.0
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usually when i'm actually injured, i rest whatever is injured. the back in particular isn't something to mess with.0
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Thanks. All good advice. Yes I will definitely rest that area of my back for a couple of weeks. It might be difficult since almost every exercise I can think of involves some back muscles
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cushman5279 wrote: »
Bodyweight squats are light sets. I wouldn't do them. I wouldn't run or do HIIT or CF. I would rest it so that it doesn't turn into a long term problem.0 -
cwolfman13 wrote: »usually when i'm actually injured, i rest whatever is injured. the back in particular isn't something to mess with.
cosign0 -
How about walking?0
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I did this last winter. Don't mess with a tweak. Just relax and wait until it gets back.0
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Ugh! This is exactly the opposite of what I wanted to hear haha!
I was making really good progress too. I am so pissed at myself! 0 -
Go ahead and walk but don't get all powerwalker extraordinaire about it.
It's a couple of weeks, not a lifetime. Yes, it is annoying. I know that. I threw my back out doing something minor this summer and had to take 3 weeks off and then lower my weights a lot. I was annoyed at the time but it really wasn't a big deal in the long run. My life has not been negatively impacted in any way by that three week layoff.0 -
cushman5279 wrote: »Ugh! This is exactly the opposite of what I wanted to hear haha! I was making really good progress too. I am so pissed at myself!
You also don't know how long it will take to heal. It might not take long at all. ESPECIALLY if you rest for a few days. Keep at it and you might be taking a month off instead of a 3 days or a week.
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arditarose wrote: »cushman5279 wrote: »Ugh! This is exactly the opposite of what I wanted to hear haha! I was making really good progress too. I am so pissed at myself!
You also don't know how long it will take to heal. It might not take long at all. ESPECIALLY if you rest for a few days. Keep at it and you might be taking a month off instead of a 3 days or a week.
That's true.
I guess I am brainwashed into the feeling that my body can overcome anything and that's it all sheer willpower and in the mind! I am thinking about going to my class tonight just to hit, and taking it slowly. I mean if I get 5 minutes in and feel as if it will be detrimental to my healing I can always leave...0 -
Go ahead and walk but don't get all powerwalker extraordinaire about it.
It's a couple of weeks, not a lifetime. Yes, it is annoying. I know that. I threw my back out doing something minor this summer and had to take 3 weeks off and then lower my weights a lot. I was annoyed at the time but it really wasn't a big deal in the long run. My life has not been negatively impacted in any way by that three week layoff.
Hahaha! What do you have my street bugged or something?
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cushman5279 wrote: »arditarose wrote: »cushman5279 wrote: »Ugh! This is exactly the opposite of what I wanted to hear haha! I was making really good progress too. I am so pissed at myself!
You also don't know how long it will take to heal. It might not take long at all. ESPECIALLY if you rest for a few days. Keep at it and you might be taking a month off instead of a 3 days or a week.
That's true.
I guess I am brainwashed into the feeling that my body can overcome anything and that's it all sheer willpower and in the mind! I am thinking about going to my class tonight just to hit, and taking it slowly. I mean if I get 5 minutes in and feel as if it will be detrimental to my healing I can always leave...
Suit yourself. I'd think that punching a bag would be just as bad for a tweaked back as dead lifting. I'd just foam roll. I do understand how hard it is to rest though.0 -
I strained my lower back muscles 8 days ago lifting and the muscles are just tight. I find foam rolling (or with a lacrosse ball even better) on my lower back and glutes to be really beneficial. I haven't lifted since then, but had no problem running or using the elliptical while on work travel. Maybe no exercise at all would have been better, but not once did I even think of my back while doing either of those exercises. Trying to lift my backpack off the floor was a different story.
There is a good chance I take 3 weeks off, not by choice, but because it seems like work is going to send me on travel again right after I get done taking a 2 week break.0 -
Thanks everyone! I'll skip boxing for another night and stick to walking, foam rolling and some stretching. I supposed I will dance tomorrow night but will keep it low key 0
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cushman5279 wrote: »Thanks everyone! I'll skip boxing for another night and stick to walking, foam rolling and some stretching. I supposed I will dance tomorrow night but will keep it low key
Right. No break dancing0 -
arditarose wrote: »cushman5279 wrote: »Thanks everyone! I'll skip boxing for another night and stick to walking, foam rolling and some stretching. I supposed I will dance tomorrow night but will keep it low key
Right. No break dancing
A couple of weeks ago I did a little dance in front my daughter and she told me "you look like an old lady with hip problems." Sadly, I cannot blame that on a back injury 0 -
cushman5279 wrote: »Ugh! This is exactly the opposite of what I wanted to hear haha! I was making really good progress too. I am so pissed at myself!
it is much better to take a few days off now than to keep aggravating it and having it linger and possibly turn into something worse...ask me how I know.
walking is generally my preferred exercise when i'm nursing an injury...sadly, the injury that i didn't nurse and let linger turned into something for which i couldn't even get a walk in and was pretty much doing nothing for about 6 weeks and then another 6 weeks or so of very limited and light duty.
take care of it now...in the long run you'll be better off.0
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