Lower back injury?

biscuitsbrah

biscuitsbrah

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How did you guys heal it? The kind where you cant do crunches or bend forward. Basically cant play any type of offensive submission based guard.

Need help, its been like this for 2 years after re-injuring it multiple times. Rest helps a ton but damn...

I currently do a ton of trigger point therapy in my hips and lower back. Its a god send
 
rest
physical therapy
and exercises recommended by PT
and stretching
 
biscuitsbrah said:
Can you guys elaborate on PT? Do you really think I should go to my GP and then get a recommendation to see a PT?
Click to expand...

PT doesn't really help find the cause which could be millions of reasons. However, they try to ask questions to see if it's something you are doing physically out of the ordinary.

I was only joking about the vicodin, that's for more serious pain.

PT did help w/stretching and sometime ice and heat the area alternating, even did a little ultrasound on the area. For me I had to do some diagnostic tests.

What I love is time in the sauna, swimming and Jacuzzi. This helped me the most.
 
ive probably got more bad discs than i do good ones, and when it hurts to sit down, ive found that training my glutes makes me more resistant to re-injury.

donno what kind of injury you have though. good luck with the doctor figuring it out. maybe try to get a 2nd opinion somehow?

back injuries are something to take serious. i donno your situation, but you might be making it worse by continuing to train.

i kept ignoring back pain and doing construction work till i became practically bedridden for 6 days. then by the time i gave in and went to a doctor, my back was ruined
 
biscuitsbrah said:
Can you guys elaborate on PT? Do you really think I should go to my GP and then get a recommendation to see a PT?
Click to expand...

I got a lot of dry needle treatment with electric simulations. A lot of resetting and massages. Definitely helped me.

Someone mentioned foam roller... which you should do. It's amazing.

I knew what my issue was as I saw an orthopedic specialist and he recommended a certain PT for me. This was awhile ago and I still go see the PT/chiro here and there when my back starts to act up.
 
Mine was bad... could not walk for a month, slept on a floor and everything. What helps is.. .in no particular order:

1. biking... first stationary and than around town with good dispersion of weight on legs and hands... one of my legs was visibly thinner than the other because I limped and pinched nerve so biking helped to strengthen the core and bring back the symmetry of legs

2. icing.. even now three years after injury I put some ice in zip lock and than into a sock. Ice fo r10 minutes 5 minutes off and repeat

3. yoga and stretching in general…

4. swimming.. .if you can find a pool near you.

5. PT... that Irish lady with golden arms she did wonders.. .

6. avoiding chyropracitcs ... the single best thing I did was that I stopped letting people mess arround with my spine and neck in agressive way

Good luck
 
Having had back and disc issues:

1) Foam roller for the biggest muscles on the legs, softball for rolling the smaller but still big muscles (hips, glutes). Seriously, this is a lifesaver! Lacrosse ball for smaller muscles (shoulder area, spinal erectors, etc - any muscle too small to work with the softball).

2) Kettlebell swings. It works all the muscles you need to strengthen without putting too much force on them

3) Mckenzie exercises (cobra stretch basically, and gentle back bends while standing)
 
I am very flexible and don´t have a serious injury but feel lower back is my weak spot , specially when I use the ab wheel ---so if you are tall or long legged I think is good to work on it before something happens...
 
Go to a sports physical therapist. All these bit of advice are good but they specific to different low back deficits which you may not have. Prone press-ups and repeated extensions are good for radicular symptoms (pain that travels down the leg). Abdominal stability/core training can be beneficial if you have an acute sprain with hyper mobility of the vertebral segments. Foam rolling and stretching can be helpful IF you have deficits in those locations.

When it comes to chronic low back pain typically all the damage to the back has healed but the pain receptors are still hyper sensitive. Avoid activities that bother your back. You have to find activities that you can do and gradually as your symptoms decrease you can return to the activities that previously bothered your back. Here is an easy to understand model of the current pain science theory: http://www.greglehman.ca
 
For me these are things I did chrononicallly since having disc heniation 2 years ago:
- meditating (till now)
- streching (till now)
- walking
- swimming
- cycling
- calisthenics
- muay thai


I highly recommend meditating.
-
 
Child's pose. .. it's a yoga pose. Feels yummy for your lower back
 
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