Exercises whilst recovering from back spasm ?

viren19890

Hello,

As the title suggests. I usually do two days of weight training (heavy 5/3/1) and then 3 days of HIIT and 1 day of boxing.

What can I do whilst I'm recovering from my muscle spasm (pulled my muscle while deadlifting) ?

I don't want to de-rail my wait loss plans -so I'm wondering what can be done?

Also I'm already at a deficit-should I reduce them further down since my workout would be less now?

SonyaCele

if i had a back spasm, i'd do nothining except stretching, walking, massage, hot, cold, etc. and i'd revisit the movement that caused the spasm and make sure i'm doing the lift correctly, the right weight, warming up properly, etc. And i personally would not reduce my calories, since they are based on my TDEE without exercise and i never count weight lifting as extra calories to eat.

viren19890

SonyaCele wrote: »

if i had a back spasm, i'd do nothining except stretching, walking, massage, hot, cold, etc. and i'd revisit the movement that caused the spasm and make sure i'm doing the lift correctly, the right weight, warming up properly, etc. And i personally would not reduce my calories, since they are based on my TDEE without exercise and i never count weight lifting as extra calories to eat.

yeah but that TDEE included me lifting- since I won't be lifting activity levels goes down way much.

farmerpam1

I'm in the EXACT same position. Dead lifts, my favorite and I really pushed it, my personal best. ( Next time I won't be so macho.) Last week I did nothing, hot baths, and kept my calories the same, couldn't believe I lost 2 pounds!! This week I'm stretching and doing much better, really want to get back to the gym but forcing myself to wait a few more days. I've learned my lesson and never want to be here again. Good luck.

whmscll

I strained a back muscle doing deadlifts and I waited until the pain was completely gone. Took four weeks. But better than possibly turning a slight injury into a major one. And yes, deloading and revisiting form now.

Bluepegasus

I recently had a trapped nerve and severe back spasms to the point where I could barely walk. I had to stop all exercise for over two weeks, then I slowly brought back light kettlebell workouts being really careful to keep my back super straight, and it was nearly 4 weeks before I could run again. It was hell!

viren19890

farmerpam1 wrote: »

I'm in the EXACT same position. Dead lifts, my favorite and I really pushed it, my personal best. ( Next time I won't be so macho.) Last week I did nothing, hot baths, and kept my calories the same, couldn't believe I lost 2 pounds!! This week I'm stretching and doing much better, really want to get back to the gym but forcing myself to wait a few more days. I've learned my lesson and never want to be here again. Good luck.

lol funny thing is -I pulled my muscle at less than 50% of my max weight. The exercises before that we heavy weight and close to 80% TM but all was well. I'm so grateful that it happened at such low weight and it's just a pulled muscle and nothing serious.

You kept your calories same and still lost weight? Didn't you calculate your deficit with TDEE ? cuz TDEE would include workouts right and if we aren't working out -that should drop daily energy expenditure?

I worked out arms and other sitting exercises lol.

viren19890

whmscll wrote: »

I strained a back muscle doing deadlifts and I waited until the pain was completely gone. Took four weeks. But better than possibly turning a slight injury into a major one. And yes, deloading and revisiting form now.

Bluepegasus wrote: »

I recently had a trapped nerve and severe back spasms to the point where I could barely walk. I had to stop all exercise for over two weeks, then I slowly brought back light kettlebell workouts being really careful to keep my back super straight, and it was nearly 4 weeks before I could run again. It was hell!

lol i thought I was the only one.

This lower back is crucial- cuz it restricts from upper body and lower body exercises cuz it's right in the middle lol

I hope we all get well soon

farmerpam1

The thing is I usually don't add extra calories for weight lifting days, cardio only, and even then I rarely add much, only if I'm hungry. I'm not saying that's the best thing to do, in hindsight I think not. I was at a weight loss stand still before hurting my back. And I was pushing hard in the cardio area on top of lifting. I got on the scale this morning and lost another 1.2 pounds!! What?! That's 3.2 pounds in two weeks. Only thing I've been doing is some upper body stuff with 10 pound dumbells,( and a very straight back), lots of easy stretching and using a foam roller on the sore part of my back. Was able to do some core stuff yesterday, and I feel good today, but I'm making myself wait a day or two more before going to the gym. It's still a wee bit tight. I just want to feel "normal" again, I know you can relate. Good luck. The hardest part for me was feeling like a fool for this self inflicted injury. I've been humbled. lol.

kes840

If it's a spasm, IMO you absolutely have to get the muscle to calm down completely before trying to do whatever it was that caused the spasm or anything remotely in the vicinity. Not surprising you hurt it at less than 100%. I once had a back muscle spaz out while I was cooking oatmeal.

KiyaK

As everyone has said, take it easy & heal. I would also (as someone who has had back issues for years) suggest some yoga. The slow, stretchy kind. Try Yoga With Adriene on YouTube. She's great for yoga beginners. Stretch, walk, relax and recuperate.

tryasimighty

Im currently on the eighth day of being laid up I have had numerous problems over the years but I tore something whilst doing too much after not enough warm up... years of experience says 4-6 weeks recovery and very very gently back into any sort of routine. Im a true believer that your body stops you for a reason! Take care and go easy on pain relief you can do more damage...

viren19890

farmerpam1 wrote: »

The thing is I usually don't add extra calories for weight lifting days, cardio only, and even then I rarely add much, only if I'm hungry. I'm not saying that's the best thing to do, in hindsight I think not. I was at a weight loss stand still before hurting my back. And I was pushing hard in the cardio area on top of lifting. I got on the scale this morning and lost another 1.2 pounds!! What?! That's 3.2 pounds in two weeks. Only thing I've been doing is some upper body stuff with 10 pound dumbells,( and a very straight back), lots of easy stretching and using a foam roller on the sore part of my back. Was able to do some core stuff yesterday, and I feel good today, but I'm making myself wait a day or two more before going to the gym. It's still a wee bit tight. I just want to feel "normal" again, I know you can relate. Good luck. The hardest part for me was feeling like a fool for this self inflicted injury. I've been humbled. lol.

kes840 wrote: »

If it's a spasm, IMO you absolutely have to get the muscle to calm down completely before trying to do whatever it was that caused the spasm or anything remotely in the vicinity. Not surprising you hurt it at less than 100%. I once had a back muscle spaz out while I was cooking oatmeal.

KiyaK wrote: »

As everyone has said, take it easy & heal. I would also (as someone who has had back issues for years) suggest some yoga. The slow, stretchy kind. Try Yoga With Adriene on YouTube. She's great for yoga beginners. Stretch, walk, relax and recuperate.

tryasimighty wrote: »

Im currently on the eighth day of being laid up I have had numerous problems over the years but I tore something whilst doing too much after not enough warm up... years of experience says 4-6 weeks recovery and very very gently back into any sort of routine. Im a true believer that your body stops you for a reason! Take care and go easy on pain relief you can do more damage...

Thank you all for the responses.

I am much better now and it's almost gone. It was spasm. Has happened once before and it was caused due to not stretching enough and muscle being tensed. Last time I used a foam roller and a ball and it fixed it in couple of days. This time same thing but I went to doctor as well cause I thought cause this happened at the same spot again maybe it's serious. I'm so grateful that it wasn't and it was exactly the same thing.

He prescribed non inflammation medicine. It's 10 day prescription but I won't take em all and just take it for one day.

I wonder if a medicine like this will take the pump away from biceps as well haha