Back injury...

[Mace]

A few weeks ago I tore a few muscles in my lower back at work and was out for a few weeks. I'm feeling well enough to to do arms, chest and abs, but I'm wary about doing back and legs. Any suggestions for easing back in and strengthing my lower back?

 

[ballast]

If you're low back is really trashed, you might want to try a low back machine.I was put on one for a few weeks.Then I went to reverse hypers and hanging leg raises for about 6 weeks.These two exercises really got me strong quickly.After this period I switched to bottom-position good mornings and I had regained my low back strength in no time.Whatever exercises you choose to do, work into them slowly and intelligently and allow for plenty of recuperation.

 

[Mace]

Reverse hypers? Hmm... I'll try them real easy-like, and see what happens.
Thanks, Ballast.

 

[gopro]

Are you sure you TORE a few muscles or did you just strain them? If you truly tore back muscles, your recovery time would be months, not weeks. Regardless, train every bodypart with very slow strict repetitions and make sure you keep your abs tight and shoulders and hips all in alignment. Only do thos exercises that do not cause you any pain. Warm up thouroughly before hitting the weights and stretch your back muscles out before and after the weights. You may also want to apply ice to the injured area for 20 minutes after each workout.

As for exercises...partial deadlifts in a power rack, hyperextensions, reverse hypers, good mornings are all good movements. Just do them with care.

 

[Arnold]

If you have any doubts about your back being completely healed, you should stay away from the gym.

I've hurt my back several times, and the biggest mistake I made was working out too soon.

 

[Pemburu]

I'm back in this boat again. I did it doing deep leg presses. Anyone do this ? I'm not sure if my pelvic rotated up too far and caused the stretch or tear in my back, or the press back up actually pinched a nerve. Any experience here?? It's hard to stay out of the gym.

 

[Arnold]

Yup! I've done that a few times now.

You would think I would learn my lesson.

 

[Pemburu]

Yup! I've done that a few times now.

So What'd you do???? Sit around and feel fat for a couple months or keep working out at a lower intensity??

 

[Arnold]

Well, I've have not hurt it that bad. This last time a took off a few days, then just went easy for a few.

 

[I Are Baboon]

Originally posted by Pemburu
I'm back in this boat again. I did it doing deep leg presses. Anyone do this ? I'm not sure if my pelvic rotated up too far and caused the stretch or tear in my back, or the press back up actually pinched a nerve. Any experience here?? It's hard to stay out of the gym.

I've read that going too deep on the leg press puts unnecessary strain on the lower back, and that your legs should go no deeper than a 90 degree angle.

 

[Pemburu]

I've read that going too deep on the leg press puts unnecessary strain on the lower back, and that your legs should go no deeper than a 90 degree angle.

IAB, you're probably correct, but I had a real qualified "PT" showing me how to destroy my back................I mean "How to do those exercises correctly"

 

[gopro]

Originally posted by Pemburu


IAB, you're probably correct, but I had a real qualified "PT" showing me how to destroy my back................I mean "How to do those exercises correctly"

Apparently this "PT" could use a PT. Going too low on leg presses is murder on the low back. Hopefully you simply incurred a strain that will heal quickly with rest, ice, anti-inflammitories, and light stretching. This could take 1-2 weeks.

If you did something really serious, like compressing a disk or pinching a nerve, you may need to visit a SKILLED chiropractor.

 

[Pemburu]

I think the PT needs a PT. I watch him overtrain the heck out of anybody he has worked with.

I also have been this way for 3 weeks now and have been trying to determine if any "skilled" chiropractors are in the area.

 

[Tank316]

My chiropactor has kept me pretty healthy through the years.some people believe in them others don't.any time you have an injury you really have to be honest with yourself and say should i take the time off and recoup.through time ice and therapy a small injury will heal fast,a major injury will need expert attention

 

[Rick C]

Chiropractor = Magician

They both act like they are performing magic, but in actuality they are just tricking you.

 

[Tank316]

really????????hows that work???????

 

[Rick C]

They make you think that what they are doing is helping you, but in actuality, it's just a mental thing. I got run over by a car a few years ago and it offset my hip. The doctors said "either you go through an intense back surgery or you deal with it." Someone told me to go see a chiropractor to see what they could do. Sure enough I went and their solution was to pull my leg. Literally. I laid, strapped into a bed while he pulled my leg for 1/2 an hour.

 

[Arnold]

Originally posted by Rick C
Chiropractor = Magician

They both act like they are performing magic, but in actuality they are just tricking you.

I agree, I went to one when I was younger. They're full of shit.

 

[Pemburu]

I believe there are good and bad DCs or whatever. I went to one a couple of years ago about a pinched nerve in my back. My left leg was sore and numb down the shin. He wanted to work on my neck to help that out. A friend went to the same dc a couple of months later with a back spasm problem. He comes back and tells me the guy wanted to work on his neck to fix him.