exercises after small back injury

estelle74uk

Hi, just would like a bit of advice if poss.

On Monday I was lifting dumbells in a squat and think that i must have become unbalanced and my back went. Killed for the next half hour, then each time i turned in the night. Have been taking anti inflammaritries, (?), am obviously walking around fine, but can feel a slight twinge at bottom of spine (tailbone) when I bend.

Have been really taking it easy for a couple of days, but until I can start back lifting again, is there anything that I can be doing as I hate not doing anything?

Any advice needed please?

Kxgz

Try some yoga or Pilates

mkcmurphy

I hurt my back in my 20s and only eventually did I learn that my disc was bulging. If you have pain down the leg, numbness or tingling, or difficulty walking see a doctor. If your pain continues longer than you you like or interferes with your everyday living, see a doctor then, too. They may suggest rest, or give you stretches to ease yourself back into activity. When aggravated, I assume 10 days of rest to get me back, or I will just re-aggravate it. Good luck!.

estelle74uk

ok thanks, i did try and do a few push ups, bodyweight stuff last nite and seemed to be ok. didnt really hurt it at all. U think it would be ok to do just body weight things for now until it is totally better?

wareagle8706

I did the same thing doing squats about a week and a half ago. keep taking the meds every 4-6 hours as needed. get some icyhot or biofreeze and apply as needed. Ice for 20 minutes then heating pad for 20 minutes (don't let either one of those come in direct contact with your skin). Repeat that as necessary. And just rest it. Don't do anything you think may make it worse. If, in a couple weeks, it doesn't feel better then go to the dr.

potluck965

I have suffered for decades with lower back injuries.

I have found that a normal progression for me is 3 seconds to do something stupid to cause the injury, 3 days before I can start to even think about moving normally and 3 weeks before the worst is over.

Now, sitting here in excruciating pain I should take heed of my own advice. I rushed trying to do some strengthening yesterday and I did too much and it set me back quite a bit.

Follow your body, it is really trying to tell you something. You should get a doc's evaluation and possibly a physical therapist's follow up. I have had much diagnosis and much physical therapy over the years.

When you do get back to normal you should learn stretching and strengthening techniques that target your core area. When I get lax about these is when I get really messed up.

ChrisLindsay9

ok thanks, i did try and do a few push ups, bodyweight stuff last nite and seemed to be ok. didnt really hurt it at all. U think it would be ok to do just body weight things for now until it is totally better?

I have a weak lower back, and tweaked it a few months back. I spent a couple weeks doing mainly exercises that didn't put too much tension on the back (a lot of seated or laying exercises). And then I worked my way back gradually on exercises that required some back. Be patient. You'll get there. Good luck!

estelle74uk

ok thanks alot. i tried doing some body weights last night and seemed ok. i really dont want to damage it to prolong so will do what i can, until it gets better, then lift again

malone103

i am day 3 of having extremely painful lower back pain, last happened to me over a year ago. Was doing so well loosing weight, going to the gym 2/3 times a week, no weights yet, just cardio and then bam wake tues morning in agony ( am taking diclofenic and diaziam (sp) as well as paracetamol seems a tad better today but also i seem to have put on 3lbs sicne sunday, gutted is not the word for it, have been good food wise, if anything a bit under as i thought i'm not going to the gym, hoping it will be better by the weekend, still having to work which isn't ideal. any ideas/tips etc would be fab, thanks for listening )