Lifting with an old neck injury

kathleenjoyful

I turn 31 soon and I'm really close to my next weight step goal. I've come a long way in the last year and a half in terms of fitness and strength, and overcome a lot of fears about pain. I've had a neck injury for the last decade after an ex threw me against a wall. I think it was undiagnosed whiplash and it worsened over the years, with a "widows hump" on my upper back. I had chronic pain. I tried intensive physiotherapy which didn't help. Since losing weight and strengthening my upper back and shoulders, my chronic pain is gone (though sometimes I am in pain or uncomfortable, but rarely). My posture has improved and I can actually hold my neck up now. I've gained a lot of confidence in the gym because of this.

At the moment my strength workouts are a combination of dumbbells, Kettlebells and machines. I'm ready for a new challenge and would like to start a program like NROLFW or Strong Lifts. I have the NROLFW book on my iPad which I'll start reading, I never got past the introduction! I'll get a trainer for a few sessions to teach me correct form, and I'll obviously discuss my neck issue with them.

I wanted to sound this group out because I trust the wisdom of the people here, and your experiences with lifting. Am I crazy to be considering a program like this, am I putting an area of my body I still consider vulnerable, at risk? Have you or anyone you know lifted and had to take something like this into consideration? I've finally overcome my fear about a program like this but it's still a huge step for me.

heybales

If it's truly your neck that may be sensitive, never fear.

When you get in to proper form for like squats, really the only lift with the bar near your neck - it doesn't go on your neck, well below.

Some of the others will really help strengthen the muscles around the neck too, like dead lift.

But study the form very well, youtube search is great. Start light which that program will do, and progress with good form.

You might see a physio just to confirm nothing that could get hurt would crop up. But I'd use a physical therapist, sport specific if possible, over a Dr that may not be familiar at all with good form and benefits.

I torqued my neck on some bad form pull-ups because I wanted those last 2. Hurt for a week to turn my head. Not one lift was bothered by it, not even the pullups again, which I did with perfect form and stuck to 8 to confirm no problem, of course.

conniedj

I second what Heybales has said. I would add that finding a chiropractor who uses kinesiology to diagnose any issues you're having ( in addition to traditional x-ray). I LOVE my chiro, and I have to say any time I have an issue he works with me and adjusts everything....ankles, knees, wrists, shoulders--not just neck and spine!

I preferred SL 5 x 5 over NROLFW. I found that 5 x 5 offered the challenge I needed...and it uses the core compound lifts which is a great basis for-ever more! Not that there is anything wrong with NROLFW! It is more of a "I've never done this lifting stuff before"....if that makes sense! And just to reiterate....lifting will strengthen your muscles. If you have a weak area that is still injured---it will have revealed itself to you in your lifting. Go slowly, study form to make sure you get it right, and go for it!

kathleenjoyful

Thanks so much Heybales and Connie, I feel reassured! My chiropractor also does kinesiology and I really trust him, especially with my neck. My back and shoulders are already much stronger from what I've been doing, I can actually hold my neck up without pain now, which has been life changing! I've been reading and watching YouTube videos and will have at least one session with a personal trainer to show me proper form.

conniedj

Awesome!!! I am happy to hear that you have a chiro who you know and trust, and helps your body as well!

Have you decided which work out you're leaning toward? I am just curious--I believe no matter what you choose, you will be happy with the results in a the matter of a month or two!

kathleenjoyful

Awesome!!! I am happy to hear that you have a chiro who you know and trust, and helps your body as well!

Have you decided which work out you're leaning toward? I am just curious--I believe no matter what you choose, you will be happy with the results in a the matter of a month or two!

I've been reading both NROLFW and Starting Strength, and Strong Lifts 5 x 5 appeals to me the most because it's simple but a little varied. I've been seeing a trainer to teach me all the basics safely, so just have to learn how to deadlift now and I'd like to learn overhead press too. I've been practicing squats, bench press and deadlifts with a Kettlebell on my own and loving it, on top of the sessions with the trainer. I'll have two more sessions with him and then I want to do a program on my own, I think Strong Lifts 5 x 5. I'm ready to begin, and challenge myself! Trainer has been impressed with my progress and small strength gains over our four sessions so I feel quietly encouraged. Has also made such a difference for me to feel comfortable with the squat rack and not to feel intimidated by the men in my gym or worrying I look stupid.

I've been really careful with my neck and haven't had any issues, so I'm really glad I made the investment in a trainer to help me get over that fear. I wish I'd started learning to lift heavy earlier, but the timing had to be right psychologically, I think. I love the challenge, efficiency and simplicity of lifting like this, machines seem like such a waste of time now.

Thanks so much again to you both for your encouragement and support! I would never have come as far as I have with my relationship with my body and food, and strength, if it wasn't for the people in this group or from here on my friends list.