Announcement

Collapse
No announcement yet.

Chronic Lower Back Pain Solutions???

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Chronic Lower Back Pain Solutions???

    Hi everyone,
    I have been doing Primal Blueprint for about 4 months, and have been doing Crossfit style workouts for over 6 months. I really enjoy Primal and Crossfit. I am 5'11, 180lbs, 27 years old, and have played sports such as basketball and soccer all of my life. However, I have been having chronic lower back pain for over 3 months now. I workout every weekday, with a warmup of stretching, timed sit ups for a minute, and 74 push ups without resting. I will then do whatever the crossfit workout of the day is or crossfit workout, that I create myself. Unfortunately, I now have lower back pain when running and especially notice it during my situps and push ups. I have never had any back issues or injures, and even got my back X-Rayed recently that showed no injuries. I would greatly appreciate any advice on how to stop/cure my lowering back pain.

  • #2
    Stop doing situps, first. See if that helps.

    Love the SN, btw.
    Lifting Journal

    Comment


    • #3
      This book is wonderful. There is a short set of exercises to do before you even get out of bed. When i do them, the whole day goes better.

      Amazon.com: Breathworks for Your Back (9780380790449): Nancy Swayzee: Books

      Comment


      • #4
        Buy this book in Amazon, "8 steps for a pain free back" by Esther Gokhale. Just check the reviews. It solved my back pain problem.

        Comment


        • #5
          Swimming as part of your routine - my back pain is totally gone.
          Odille
          F 58 / 170cms / SW 131.5 kgs / Current 112.4/ GW 65
          following Primal Lifestyle and swimming my way to health

          My Primal Blog / Photo Blog / RedBubble shop / My Calendars / My Facebook

          Comment


          • #6
            McKenzie exercises- Robin McKenzie, 7 Steps to a Pain-Free Life, or check youtube. The docs wanted to schedule my surgery ASAP. 2 years later I am running, lifting, and am pain free. So simple, so easy, so effective.

            Good luck!

            Comment


            • #7
              Buy a longboard.

              I'm serious! My back pain post-accident is almost completely gone. I went out yesterday for over an hour and I feel great today! No pain.

              I'd also quit with the sit-ups.
              A Post-Primal PrimalPat

              Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

              Comment


              • #8
                Buy this book "8 steps for a pain free back" by Esther Gokhale. Read some of the amazon reviews. Mark had her come to the PrimalCon (search Marks site for Esther Gokhale)

                Comment


                • #9
                  I second the recommendation to stop the sit-ups. No reason to do them; they're a shitty core exercise and put excess strain on the back. Check out this article: Top 5 Exercises to build Six Pack Abs without sit-ups

                  Comment


                  • #10
                    If you have had an x-ray done, I imagine you have seen a doctor for your chronic back pain. However, an x-ray will only show bone fractures, it does not show the state of soft tissues so you really need to have an MRI to see if you have any issues with your discs like a herniated disc. If the pain continues, I suggest you go see a specialist, specifically an orthopedic doctor and have an MRI done to confirm. If you are still able to move around and do crossfit type exercises, I take it the pain is not debilitating which is a good thing, but you have to be careful not to aggravate the situation.

                    I am not sure crossfit type exercises are the best for back pain as the pace may lead you to compromise proper form. You should really make sure your exercises are done with proper form. Assuming you have a lower back issue, sit-ups are not the best. When doing any kind of bending, make sure you are doing so from the hips and not with the lower back. Heat packs before bed help alleviate the pain. There's a lot to be said for giving the back some rest as well.
                    Last edited by Fiji; 03-23-2012, 11:15 PM.

                    Comment


                    • #11
                      I actually recommend doing CrossFit.

                      A little over a week ago, I went to my local CrossFit gym. They are familiar with myself and my fiancÚ, as we used to go there back in the day.

                      After discussing my back injury, what hurts, what I can/cannot do, I had an excellent workout that was tailored to me. The next day, I had NO PAIN WHATSOEVER. So, I went back a few days later, and actually did a WOD! I felt great! I still do, and I'm going back this Thursday.

                      CrossFit coaches deal with this stuff all the time. They know their stuff. Look into one, and have a good long talk with a trainer. They will set you up with a program that will help your back feel great in no time.
                      A Post-Primal PrimalPat

                      Do not allow yourself to become wrapped up in a food 'lifestyle'. That is ego, and you are not that.

                      Comment


                      • #12
                        I had five bulging disc's about 8 years ago. I am down to 2. The first time I ran into these when I was unable to get off the floor. I was a big time golfer so getting my back back was very important. Now I am able to play golf pain free. Yes there are those days when I am a little sore but for the most part I am doing great. I do exercises on a exercise ball and I hang from my inversion machine for 3 minutes a day. Someone spoke of the McKenzie back pain exercises. A lot of those I do. They key is to build up your core and DO YOUR EXERCISES EVERY DAY.

                        Comment


                        • #13
                          I need to do better about not hurting my back. I initially hurt it in high-school doing deadlift, when I didn't lift weights at all and had no idea of proper form. It hurt for about a week and has "flared-up" intermittently ever since (I'm 26 now).

                          Four weeks ago I acutely hurt my back. It had been hurting on and off for the previous two weeks but that day I think I had an acute disc rupture. It actually happened when I was trying to do dumbbell split squats. The skin on my lower leg went partially numb and it still is now, though it's greatly diminished.

                          I had an MRI done and it showed a large disc bulge between L4-L5 and a smaller one at L5-S1. I'm going to a physical therapist tomorrow and will see the doc in 5 more weeks.

                          I guess I'm just adding my experience and asking if anyone has had a similar experience. At first I was really scared that the numbness was not going to go away. Now I'm hopeful that it will. Even if it doesn't, I feel like my muscles are finally all firing correctly again.

                          I've also heard that disc-related pain can get better over the long term, since eventually the nucleus pulposis is basically all gone and can't bulge anymore.

                          Comment


                          • #14
                            I have been primal for about 3 years now. I have been suffering from lower back pain for over a year and unfortunately started eating poorly due to emotional eating with the back pain. I have a bulging disc at L5-S1 with numbness in my right foot (toes to mid shin). Just this past week I had an epidural to try to cure the bulging on my nerves to see if I can get some feeling back in my toes. The doc said that most people need two to three shots for relief. I am hopeful that permanent damage has not been done to the nerves and that I can get some feeling back in my toes.

                            I am looking for a kick in the butt to get back primal again and trying to figure out the best exercises to do to strengthen my core without aggravating my back. Any help is appreciated. Thanks.
                            Height - 5'8"
                            SW - 191
                            CW - 162
                            GW - 155

                            Live simply. Love generously. Care deeply. Speak kindly. Leave the rest to God.

                            Comment


                            • #15
                              Originally posted by catholicchick View Post
                              I have been primal for about 3 years now. I have been suffering from lower back pain for over a year and unfortunately started eating poorly due to emotional eating with the back pain. I have a bulging disc at L5-S1 with numbness in my right foot (toes to mid shin). Just this past week I had an epidural to try to cure the bulging on my nerves to see if I can get some feeling back in my toes. The doc said that most people need two to three shots for relief. I am hopeful that permanent damage has not been done to the nerves and that I can get some feeling back in my toes.

                              I am looking for a kick in the butt to get back primal again and trying to figure out the best exercises to do to strengthen my core without aggravating my back. Any help is appreciated. Thanks.
                              I feel your pain (literally). I still have numbness on my medial shin, extending down to my ankle. The first week after the initial injury I actually ate a lot less and was kinda depressed. But I've since gone back to upper body lifting (and some lower body, I'm sure the doc and PT would be pissed if they knew about that) and eating like I normally do. I don't think the lifting has done any harm, but I might be wrong.

                              I heard about Regenokine earlier today. Not sure if it is just woo or not. It basically sounds like injecting your own platelets into an injury site, but it's another option to try before surgery.

                              Comment

                              Working...
                              X