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View Full Version : Strained lower back please help


Liam Dougherty Springer
06-28-2008, 11:08 AM
I was not properly warmed up and strained my lower back showing a couple of buddies a proper squat clean form. To say the least I not only failed to help my buddies my ego took a major plunge.

The truth is this is the first such injury I have experienced since begining CF and OL I must just have finally gathered enough confidence to become stupidly cavalier.

My lower back and uper glutes have a deep and constant ache walking and bending are painfull and walking up stairs is crippling. Honestly the pain and muscle stiffness came on fairly slow and continued to get worse for the fist hour to the point it is at now. I find there is a point inside my glute at the back of my hip socket on the left side that if I press hard relieves the pain I figure the musles are seizing.


So I have taken 800 mg Ibuproffin, Fish Oil, drank water and immediatly put Ice on it. I figure rest is important but the is an older thread dealing with a similar issue in which someone suggested walking. As of right now do to the significant discomfort I wonder if I need to let it settle for a few hours before engaging in any activity.

What activity will be benificial?

What should I look for as far as signs things are improving or evaluateing the type and severity of the injury?

What should I definatly avoid?

Would message, chiropracty, stretching or acupuncture help?

Is Ibuproffin a good idea and how much how often?

Ice? heat? application methods?

Any thing to do dietarily or herbaly outside of Paleo/zone?

I personally have decided to take a break from IF until its healed for the calming affect that frequent eating has on me if there are any other opinions on this matter please express them.

Thanx all for your time

Mike ODonnell
06-28-2008, 12:28 PM
Ice....rest....stretching.....massage.....all good ideas....anti-inflammatories as needed.

Time off is the #1 priority....if you go back too soon and too hard...you will only re-injure yourself and be back on the DL.

Steven Low
06-28-2008, 02:37 PM
If there's no swelling the next day start heating it doing your massage before or after.

Stretch lightly if you can but don't put your back in flexion.

And yeah, rest is #1. Stay away from DLs for a while.

Liam Dougherty Springer
06-28-2008, 06:07 PM
thank you both. Man it has become incresingly stiff and standing up from siting or steping up stairs with my right foot are extreemly difficult. The pain is deffinatly more on my left side. Anyway I will continue careing for my self and post as to my progress.:(

Mike ODonnell
06-28-2008, 09:13 PM
48 hour rule....you don't know max pain until then....injuries suck....and they take time off to recover....been there...done that many times....almost sounds like the pririformis which I "popped" landing wrong in hockey and had 3-4 sleepless nights because of it. Still acts up now and then....damage is damage. Even the Brady flower vase wasn't the same after they glued it together again.

Liam Dougherty Springer
06-29-2008, 08:33 AM
Well its been 24 hours and it seems to be maintaining not worsening. I was able to sleep on my back fairly well. I am going to my Chiropracter who is going to do some stretching and acupuncture here in a couple of hours.

My worry is my job. I work at a coffee roaster and am moving heavy boxes and trash cans full of cofee. I am just not the type to let a slight discomfort hinder my productivity and feel weak telling my boss I hurt my back.:o This will be good practice in humility and acceptance because right now my first priority is recover. I am hopeing for a full recovery as it does not sound quite as bad as the injury Mike described.

Keep you posted and I am sure will be asking for more advice once I am feeling a bit better as to when I can start lifting (work and training) and what I should limit it to in order to continue rehab.

Liam Dougherty Springer
06-29-2008, 01:25 PM
Well I went to the Doc and she ended up doing a couple of adjustments in the lumbar area which felt great. The ease at which the adjustment occured and the comfort with wich it adjusted gave me the feeling that it was a very recent misalinement. Probably do to the muscles seizing around the area. I walked around as she evaluated my movement and though I felt some releif as far as sharp localized pain I was still extreemly sore just walking.

Then she did some muscular manipulation and streches with message in like a repetative cycle of body motions which she guided me through. That didn't describe it well but it was the best I could do.

The result was that I walked around and was amazed. I was scared to bend over because it didn't hurt and I didn't want to mess up whatever she had done. I had no expectations I could go from such a crippled state to walking essentialy free of pain.

She explaned that the soreness would probrably return in a couple of hours and it could possibly become more sore however it should begin improving more quickly tommorow and that if there are ane further siesures or spasums that she could try some accupuncture.

She was right about the soreness however I feel much more stable and mobile than before. Still I can't decide what to do about work tommorow.

Jay Cohen
06-29-2008, 01:54 PM
Don't mess with your back. What's more important, your ego or rehab'ing your injury.
Tell the boss that your screwed your back up, and you need some light duty work for a few days, couple of weeks. Read Coach Rips Q/A site on Injuries, do what your Doc says, read some good books(SS would be a start), eat some great food, chill.

Blow a disc = current life as you know it will change, AND not for the better.

Liam Dougherty Springer
06-29-2008, 02:05 PM
Blow a disc = current life as you know it will change, AND not for the better.

LOL
Thanx Jay I will take your advice.

Jay Cohen
06-29-2008, 02:55 PM
LOL
Thanx Jay I will take your advice.

Liam, you're a good guy, hope you heal quickly.

Here is link to Marks Sticky Post on Injuries. w/f/s

http://strengthmill.net/forum/showthread.php?t=700

Liam Dougherty Springer
06-29-2008, 05:26 PM
Jay.

I found the post after you mentioned the thread and joined. I used your name as a reffered by hope you don't mind.

I also bought SS2 figured its a book I should both read and have in my library.

I called my boss as well he was really cool.:) I guess I am going to get really good at puting stickers on 12 oz. coffee bags for the next few days. LOL

Jay Cohen
06-30-2008, 01:46 AM
Liam;
Good job signing up on the forum AND your call to your boss.
You'll really enjoy the book.

Have a great week.

Liam Dougherty Springer
06-30-2008, 02:42 PM
Well it has been 48 hours and I don't know the pain is now a constant dull ache and my prostier chain is extreemly stiff. THe pain will increase if I stand to long and is semi intense with certain movements though I never quite know what is going to do it.:(

Woke up used a warming pad for 10+ minutes and did some light stretching. Went to work and stuffed a bag of ice down the back of my drawls above my belt. Worked really well did 20 on 20 off 20 on then a little break a couple of times then went home early. due to the stiffnes and overall feeling of uselessness. My boss said "Man people complain about there backs quite a bit in this job but if Liam is takin it easy because his back hurts you know something must be wrong." when a fellow employee told me that I was glad he is being so understanding.

So I took a break from the iceing have been taking IB less as needed and feel a dull ache in my lower belly/ hipfexer area (nothing significant). The discomfort seems to have moved to the right side mostly.:confused:

:D Figure I will lay on my back and read for a while. I am in the middle of a book about enzymes I wil probrably start a thread in the IF section once I am finished.

Liam Dougherty Springer
06-30-2008, 02:43 PM
If there's no swelling the next day start heating it doing your massage before or after.

Stretch lightly if you can but don't put your back in flexion.
.
And yeah, rest is #1. Stay away from DLs for a while.

Oh yeah ment to ask you Steven what is flexion:confused:

Steven Low
06-30-2008, 06:10 PM
http://images.google.com/images?q=back%20flexion

Yeah, don't do that... might risk herniation even with no load. It's happened to some people before after a strained back or tweaks of pain from lifting.

John Alston
06-30-2008, 07:19 PM
http://ditillo2.blogspot.com/2008/06/rehabilitating-lower-back-bill-starr.html

One take on rehab.

Liam Dougherty Springer
06-30-2008, 09:34 PM
http://images.google.com/images?q=back%20flexion

Yeah, don't do that... might risk herniation even with no load. It's happened to some people before after a strained back or tweaks of pain from lifting.

Man I feel dumb totaly could have googled that on my own. And as I pulled up the link I saw like every stretch I had been doing. Didn't do anything more than mild stretching so I hope I didn't do any damage. What stretches are good?

Oh and John Alston that link was bad ass thank you so much I will start in a few days or so.

Jay Cohen
07-01-2008, 03:00 AM
http://ditillo2.blogspot.com/2008/06/rehabilitating-lower-back-bill-starr.html

One take on rehab.

John, great site, thanks for posting.

John Alston
07-01-2008, 08:39 AM
John, great site, thanks for posting.

It's now my favorite blog. Great readings, knowledge, and awesome pictures.

Garrett Smith
07-01-2008, 10:21 AM
That rehab looks great for most folks, the broomstick stuff is basically joint mobility and flexibility put together, getting some strength through the higher reps. Not a bad idea--I'd use it.

Liam Dougherty Springer
07-02-2008, 02:46 PM
Well I took the day of work yesterday and this morning I felt like I was on the mend for the first time. Went to work and took it easy. I got in about 8 and a half hours before I felt like I was going past bennifitial activity and took off a little early. At lunch I iced my back and took 600mg advil though I believe that is all I will take today. I iced again after work.

I am hopeing to start some rehabing by monday. maybe a few rounds of body squats and good mornings on sat or sunday.

I have been reducing my food to about 2/3 or 3/4 of usual maybe a little more on the protein ration than usual so as not to miss any needed for reparing any muscular damage. I was going to stop IF but it just felt good to continue so I have been about 15 hr. a day style.

Thanx to every one for the help I beleive the confidence that your advice and references give me is really helping me to heal. Not to mention doing what is suggested.

Liam Dougherty Springer
07-02-2008, 08:08 PM
I have been searching the forum and reading trying to fill that hole left by my inability to train and I have come across some info that intregued me.

I have been really fine tuneing my diet and training hard recently, my caloric intake before IF was quite a bit higher, and I have reduced and my BF noticably in the last 2 months. I had just recently had a couple significant PR's in my lifts and a couple of WOD performances that impressed me. I am usually not happy with my results hopeing I would have done better, and I have surpased my expectations numerouse times in this past few weeks.

I think I needed to take a break......:eek:

I feel stupid but I guess this is understandable considering I am new to this level of performance capability. I hope I didn't take one step forward and two steps back. I at least will learn from this but dang... :(

I knew what it felt like to over train and looking back that day I didn't feel like working out and I was oddly sore from Nate 2 days previous.. man I hope next time I feel like that I say hey maybe I need a week off a little early. I even thought it the day befor and was like its only been two months. I was like come on I am on such a role and I want to get my Fran time down to the low 4min range. What an idiot!:mad:

Se la vi

Liam Dougherty Springer
07-03-2008, 07:31 AM
Okay woke up a little extra sore and stiff this morning but talked to the doc and she says its normal after work yesterday. I have the day off and the long weekened so I decided to treat myself to the initiation of a rehab program. I just need to be proactive.

I started the Starr program just 75 good mrnings and 75 halting deadlifts with the broomstick today.

I noticed that all the web references for good mornings have you doing them with a locked prosteir chain however Starr suggests a rounding of the lower back. i used his version as it seems increased mobility and range of motion would serve well in a bodyweight rehab exercise.

Any comments?

Steven Low
07-03-2008, 09:08 AM
Again. Don't put your back in flexion. You risk herniation. If you want to risk it in the name of rehab because it worked for someone else be my guest.

Work on your weaknesses while injured like leg/shoulder/thoracic spine mobility/flexibility, upper body strength, whatever...

Liam Dougherty Springer
07-03-2008, 10:02 AM
Again. Don't put your back in flexion. You risk herniation. If you want to risk it in the name of rehab because it worked for someone else be my guest.

Work on your weaknesses while injured like leg/shoulder/thoracic spine mobility/flexibility, upper body strength, whatever...

Point taken. I will adjust for a more stable spine while rehabing untill I feel solid in the lumbar area.

John Alston
07-03-2008, 10:25 AM
My personal variation on back rehab - for mionor strains from life, and in my old boxing times (torsion) - was rubber band good mornings, a few high rep sets. Alwways work. The kind of thing I should do more often, but then again, weighted gms are on my "to make regular" list.
Lock the back into a nice strong position and don't round into structual weakness. Bend over with slightly bent legs, repeat. Fixed it all every time.

Liam Dougherty Springer
07-07-2008, 03:09 PM
I have been really dedicated as far as the care of my back and have been following a rehabregemen based around the info I have received here it really seems to be helping. Still in a little pain and I can't imagin doing any real lifting but I think I will start on some body weight exercise interval training and work at a moderate to mild intensity for a while.

Jay Cohen
07-08-2008, 02:58 AM
Still in a little pain and I can't imagin doing any real lifting but I think I will start on some body weight exercise interval training and work at a moderate to mild intensity for a while.

You're still in pain, hence body has issues and you want to train!!

Does not make sense to me, but go for it, it''s your spine.

Same you just won't chill, do the GM's/DL rehab program for a few weeks until you're feeling at least pain free, then work in Rip's program for getting back into Squats / Deadlifts.

Liam Dougherty Springer
07-08-2008, 03:11 PM
You're still in pain, hence body has issues and you want to train!!

Does not make sense to me, but go for it, it''s your spine.

Same you just won't chill, do the GM's/DL rehab program for a few weeks until you're feeling at least pain free, then work in Rip's program for getting back into Squats / Deadlifts.

honestly i am not trying to be stupid or get ahead of myself I guess I just thought pull ups and pushups wouldn't hurt me as long as i didn't push myself.

What is GM's/DL rehab?

I have been doing goodmornings and halting deadlifts with a broomstick yesterday I got up to 75x3 and added some broomstick OHS concentrating on opening the chest the positionong of my lambar spine and keeping the glutes engaged at the bottom of the squat.

i then did some stretching without any flexion and to be honest i did a few sets of 20 pull ups and push ups never going into any sort of strained effort. Honestly if you think this is being careless I thank you for your concern and experience. I have never been injured in this way before and perhaps don't understand what is going on in my body. I just want to heal the best i can.

Liam Dougherty Springer
07-08-2008, 03:19 PM
i am so dumb i just got what GM DL stands for I will stick to it for a while longer before going to Coach Rip's.

I was going to start Rips tomorrow how should I know when it is a good time to move on. I feel like BS with the bar would be better than GM's I was thinking of working into Rips every other day in alternation with the GM/DL to allow for variety and recovery and slowly bring plates into the mix once I am doing Rips no problem.