Tweaked my back...need advice

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McCloud33
McCloud33 Posts: 959 Member
in Fitness and Exercise
I've been doing SL5x5 for about 8 months now. I dropped it down to 3x5 twice a week while on a calorie restriction since the beginning of the year (Monday/Friday). Monday after lifting if felt a little sore, but I still went out and played a couple games of pickup basketball before going home.

Again, it was a little sore on tuesday/wednesday/thursday, but I managed to do some like jogging/biking as that didn't put any strain on the spot that was tight.

This morning though it was time to lift again, and it just wasn't happening. I was supposed to do workout A (Squat/Bench/Row), but warming up for my squat, I could feel that twinge in my lower back and never added more weight that 135 (my workout should have been 255). I was able to do the Bench as my lower back was fairly supported, but I only did one warm-up set on the Row before I gave that up.

So my question is, for anyone who's tweaked their lower back, how long before you were able to lift again? Should I go with complete rest, or still do light activity? Cardio ok? Weights ok?Any exercises/modifications that I can try until it's better?

Replies

  • csman49
    csman49 Posts: 1,100 Member
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    over 2 years for me. What started out feeling like a 'twinge', i rested the back, and within a week i couldn't walk without a stick. I would say, ice pack on the area for 10 minutes, once every hour. For the next few days at least.
  • McCloud33
    McCloud33 Posts: 959 Member
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    csman49 wrote: »
    over 2 years for me. What started out feeling like a 'twinge', i rested the back, and within a week i couldn't walk without a stick. I would say, ice pack on the area for 10 minutes, once every hour. For the next few days at least.

    Not what I wanted to hear :\ Hopefully it's not that bad.
  • njitaliana
    njitaliana Posts: 814 Member
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    I would rest it and ice it for a few days. Look up "low back physical therapy exercises," and then go to "images" to find pictures of exercises that will be good for you to do. You can also type that into Youtube to find videos. If you don't feel better after two weeks, I'd see a doctor.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Everyone's back and back issues will be different.

    If it's genuine pain - not just ache's- rest and take it easy for a few days/week. If it's not going away you need to be seeing a doctor.

    My back twinges like pre-spasm twinges- and I get them on and off- sometimes I get a full lock up- sometimes I don't. So for me- I just have to take a relaxer and or some profen and just take it easy for a day or two- if it was a seriously regularly occurring issue- you bet my *kitten* would be at my doctors getting a script to go see a PT and a specialist. You only have one back- don't mess it up.
  • McCloud33
    McCloud33 Posts: 959 Member
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    Yeah. It wasn't like an instant pain/pull when I lifted Monday, just sore. And by that I mean I can't point to say the 3rd rep of the 4th set or anything. Hell, it felt loose enough still to go play basketball right after. If it was recurring injury or regular problem I'd def be at the doctor, but if it's just muscle soreness that needs a week of rest, I guess I'll just have to do that.

    @njitaliana I'll look up some low back exercises/stretches and see if that helps loosen me up a little.

  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
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    I'm very familiar with back issues. Ice the first 2-3 days, heat the rest. Stay in bed for a maximum of 3 days after which it's best if you start trying to move even if it's painful. Walking is the best thing you can do to help it recover faster, but nothing too extreme. How long it will last, depends. For me it's a month of being near paralyzed then 3-4 months to go away (well, to go down to my usual baseline pain level of 4-5 instead of 9), but I have a different issue. For you it will be different. Some take 2 weeks - a month others take a couple of years. Let's hope in your case it's not serious.
  • McCloud33
    McCloud33 Posts: 959 Member
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    Ok, so it's been a couple weeks and my back was starting to feel better, so I went to the gym Monday to test it out with some light weights. Unfortunately, my back is still not "right". I can't really do my squats, deadlifts, rows, or overhead press as they all put pressure on that one spot in my back.

    I don't have any issue while running/biking and I'm able to do the bench press and even pull-ups. I tried out the leg press this morning too, and that seemed to be ok as it supports my back.

    So here's the question...shy of just not going to the gym for a full month to give my back time to heal up, what kind of routine can I cobble together to work around my back?
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    If you’re really concerned, go see a doctor. Some folks use ibuprofen and warm showers. But that said, your back is key to supporting most lifts. So, I’d recommend you not lift until you feel you’ve recovered.
  • McCloud33
    McCloud33 Posts: 959 Member
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    @allanmisner I'm really not worried. It was feeling close to 75-80% after 1.5-2 weeks off. I understand that most lifts (at least the good ones) are full body. If I have to do iso work for a few weeks to work around it I can.
  • davidcliff
    davidcliff Posts: 144 Member
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    Ok, if you like to read or really want to understand back issues I'd suggest you read The Back Sufferers Bible by Sarah Key. It explains in detail the different 'styles' of back problems and how to recover.

    That being said I'd continue to ice.

    When you lift to you use a belt? If not get one, get a good one.

    Are you doing any supplemental core stabilizer exercises? If not start now, side planks, front planks, there's a bunch of exercise ball stuff too. I can't do sit-up/crunches as that really bothers my back and neck.

    Lastly a lot of back pain is actually related to muscles in your legs and glutes. How flexible are you in the lower body? If you don't have that flexibility work on that now. For some really good stretches check out Joe Defranco's 'Limber 11'.

    Back problems suck, I've spent a lot of years, tears, and $$$$ working out my back issues.
    Good Luck!
  • Walter__
    Walter__ Posts: 518 Member
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    I screwed my low back up once and it never seemed to get better even after 2 months of rest. Searching around for some exercises to provide relief, I came across a few websites suggesting the issue might be my SI joint being out of alignment.

    Watched this vid and did exactly as he said: https://www.youtube.com/watch?v=RkltzrvatlU

    I was back to 100% literally overnight. I couldn't believe it when I woke up the following morning and everything was normal again. Hell to this day I still can't believe that after 2 months of pain, just a few simple stretches fixed me overnight.
  • McCloud33
    McCloud33 Posts: 959 Member
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    Interesting @walterc7...i'll have to give this a try tonight.
  • Lovefastball99
    Lovefastball99 Posts: 53 Member
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    When my back causes me issues, I go to the chiropractor and then I do A LOT of stretching over the next few weeks. Walk walk walk. It tends to help with that "twinge". After about a week I start with the weights again but never to my max. More stretching. Another trip to the chiro. Usually takes me about a month to nurse it back. Good luck :\
  • LizCO2DC
    LizCO2DC Posts: 92 Member
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    Ice is your friend! Definitely ice like crazy, but keep moving. If you stay sedentary and fully rest, you'll just stiffen up. Get in some good walks, stretch (or do yoga), and if you're still not feeling great check out a chiropractor. There's a good chance you're just out of alignment and need a few adjustments to get you back and ready to go. I also tend to ice and then take a really hot bath with Epsom salts to relax my muscles.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    davidcliff wrote: »
    When you lift to you use a belt? If not get one, get a good one.

    just to be clear though- lifting belts aren't for your back.
  • McCloud33
    McCloud33 Posts: 959 Member
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    It's been about 6 weeks now since I first injured my back and I'm starting to squat light again and work back up. I dropped all the way back down to 135# 5x5 this morning and planning to go back to by SL 5x5 routine. I'm thinking 10# each workout until I get back to 225#, then drop it down to 5# each. Sound reasonable?
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
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    Lovefastball99 wrote: »
    When my back causes me issues, I go to the chiropractor and then I do A LOT of stretching over the next few weeks. Walk walk walk. It tends to help with that "twinge". After about a week I start with the weights again but never to my max. More stretching. Another trip to the chiro. Usually takes me about a month to nurse it back. Good luck :\

    I would recommend visiting a chiropractor and a physio.... We do regularly and I notice when I don't go. Even if I feel "ok" my strength and lifts can be off!

    I try to not use a weight belt - i feel like it gets in the way, and I'd rather know I was using my own body as support.
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Unfortunatetly no one will be able to tell you that- that's completely a play it by year kind of question.

    I think starting all the way back down at 135 is excellent- I know when my back feels wonky I start with the bar- but my back problems usually aren't "weight" impacted- but more movement impacted- so if it's going to bother me- it'll bother me just as much under 135 as over.

    But just play it by year- start slow- no need to rush. Glad you're back at it though.

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