lower back injury

[jeremys]

happened last week wednesday. i was doing a set of 20-rep deads and i had horrible form. rep 1 i felt a pop and some pain and this happened on every rep up to 5..i stopped there. the next day was horrible, but every day it got a tiny bit better until this last week..the whole week i had to help work construction, so i worked 40 hours this week.

monday hurt but tuesday was really good, barely any pain at all because the night before that i did a lot of lower back bridging and stretching, all sorts of stretches, etc. the next day i did some really light good mornings(like 35 pounds) but that must not have been light enough because on one of my reps i felt it strain and the next day was horrible.

now i've been icing and i can finally rest, but whats weird about this injury is i thought the pain was mainly in my left lower back..but over the course of the week the pain has shifted to the right side and it's been back an forth..the pain is mostly on one side and just sore on the other side.

i dont know what i did, but i know its very low on my back, like to the top of my ass and sometimes i feel pain in the top of my hips

i think working aggravated my back a little but i dont think this injury is TOO bad because some days its a lot better than others. it's only been a little over a week since it's happened so maybe it'll be fine in a bit?

i cant go to a sports doc or anything because my family doesnt have insurance so that would cost a couple hundred bucks..

any ideas? please?

 

[gettinlarger]

I've injured my lower back a couple times. One time pretty bad, but not as serious as what you had explained. Keep off the squats, the deads, etc. Let it heal. When you're ready to go back to heavy lifting, don't. Start out light. Perfect your form first, and worry about weight later. Throw in reverse hyperextensions. I've never felt a better exercise for that area. Strenghten your abs as well. Get some suggestions from B Fold. He'll say something about icy hot and aleve and such. I don't know exactly. Good luck bro.

 

[MarshallPenniford]

You were feeling pops and pain in your back and you kept going? Why? I hope things heal up soon for you -- you got good advice above.

 

[jeremys]

thanks guys...

MP..i kept going because my shoulder and other joints always pop and stuff, i thought it was nothing and tried to ignore it. took me 5 painful reps to realize i should freakin stop

last night when i was sitting here, the lower left part that hurts, well something down there, twitched. that happened last night and about 5 minutes ago. the pain is about the same as it was yesterday

 

[b fold the truth]

I felt my lower back pop when I set my 629 deadlift PR and was sore for days after that... The 650 a few weeks back was much easier.

When I do high reps on deadlifts my spine always ends up hurting for days after...which is why I don't normally do them.

Things that you can do:
Icy Hot
Absorbine JR
Alleve or Ibuprofen
Stretch
Lay on your back and have someone raise your leg
Train your abs lightly and in a full ROM or neg only
Find a way to do reverse hypers....

B True

 

[jeremys]

thanks again for the ideas...but i read somewhere that anti-inflammitories could slow the healing process? maybe its only best to use anti-inflammitories the first 72 hrs to ease pain?

well i sat in the jaccuzi for a while and used a heat pad on my back for a couple hours and felt great..but now that i havent done anything with the heat for about an hour, its starting to hurt again.i think i will try ice now.

this next week, i was thinking i would just do ME and DE bench days, and reverse hypers both days..at this point, do you think doing a ME and a DE bench day would be too bad of an idea?

 

[b fold the truth]

Use the anti inflammatores if you need them...don't think twice about it.

B True

 

[jeremys]

just a little update...yesterday i used ice then went right to heat then back and forth a few times. then i slept for about 10 hours, woke up, and barely any pain...we'll see how i feel later

 

[solidj55]

I would listen to Bfold and I would also take about a week off from the gym and give it time to rest. And the reason the pain shifted may be your body dealing with compinsating(SP?). I hurt my back in April of this year on the right side and I mean hurt, I was taken out of the gym in the Ambulance on a back board. Each day the pain got worse and felt like it was spreading out. By about 10 days later the pain seemed to be more on the middle almost on the left side of my back. The doctor told me it was were I was a little(actually a lot, i looked like a 90 year old) humped over that my back was straining to try and balance out because of the injured right side. Just a thought.

 

[Y_lifter]

My Doctor told me for the most part that the Pain is due to the Inflammation and the Inflammation is caused by the injury and the Pain.

A vicious Cycle that the NSAIDS , Ice, Heat and REST will break..
Some of us with Chronic lower back pain have to constantly keep on top of it to keep it at bay..