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  • Just venting frustration

    It's been almost 3 weeks since I've done any type of exercise since I pulled muscles in my lower back. On my Day 2 lift, I was going for a new PR on deadlifts and hit my numbers. I hadn't pulled anything then, but the muscles...they were sore. When I went to do my Day 3 workout (mainly the bear) two days later, I must have been still sore and broke form when I cleaned the weight on rep 1. Rep 2 put me down. The timing of it was bad since 2 days after my Day 3 I had on the books to do a 30 day 100% primal eating. I'm 2 weeks into the 100% and feeling great. I've been seeing a chiro for my back and I'm just about there to get back to the gym. Just voicing some frustration....that is all. carry on.

  • #2
    I feel you, man. I've got a pinched nerve in my neck totally messing up my workouts. Hang in there, it'll get better.

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    • #3
      Careful there Nick - you shouldn't be pulling a back muscle doing dead lifts with proper form. Is your back arching? Either you get the weight 2 inches off the ground (and complete it) or it doesn't leave the ground. That place in the middle generally means you are compensating form by recruiting other systems in attempting the lift. I'd recommend you take a second look at your DL form before re-attempting a max
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      • #4
        agreed to an extent tfc. I don't think I pulled my back on the deadlift. I did my 5x5 at a new pr for me (I never really do 1 rep max). I think my lb was a bit sore from it, but nothing pulled. I do think given some overall soreness that when I went to clean the weight for my bear routine, I broke form and pulled something there. For that....I should have the disappointed finger wave done to me. It's gotten much better than where it was, so I'm not concerned about any joint problems, it's just been a bit of a slow recovery (well from the perspective of not working out). Plus it doesn't help that my two little dudes like to tackle me the minute I walk in the door. Besides chiro care, I've just been hitting it with a hot rice pack (see grains are good for something) and doing some light stretches at night. Sitting at a damn desk and then an hour commute doesn't help.

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        • #5
          Oh dude, that sucks. Good luck getting back on track.

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          • #6
            Injuries are par for the course when you are talking PR's - especially in with dead's.
            Take some pain relief, do some light high rep stuff to get some healing blood into the area and maby some liniment and hot and cold compresses and push through.
            Chiropractors are which doctors and the natural enemy of the strength athlete, so avoid them.

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            • #7
              Try rubbing arnica on it (you can get it at Vitamin Shoppe or the like) I swear it really reduces soreness from injury or just regular hard workouts. Also, I'd ice it, not put heat on it. Heat feels good, but ice is what is going to get the inflammation down.

              Hope you feel better soon! Injuries suck!

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              • #8
                I need to patent the disappointed finger wave.

                Hope you feel better Nick. Might be a great opportunity/excuse to justify a massage. I had one last week after a chiropractor visit (first one in years) and the two in tandem literally transformed me. My muscles loosened way up and with it tension in my back. Plus all that it is super relaxing. Anyway see if you can squeeze one in while you are out of action.
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                • #9
                  Originally posted by lolov View Post
                  Try rubbing arnica on it (you can get it at Vitamin Shoppe or the like) I swear it really reduces soreness from injury or just regular hard workouts. Also, I'd ice it, not put heat on it. Heat feels good, but ice is what is going to get the inflammation down.

                  Hope you feel better soon! Injuries suck!
                  You can also get Arnica as a tea and as little pills to dissolve in your mouth. My surgeon recommended it for reducing inflammation. So this is not just some fringy thing that only herbalists think works. Real live doctors know it does too. I hope you feel better.

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                  • #10
                    Originally posted by Paleobird View Post
                    You can also get Arnica as a tea and as little pills to dissolve in your mouth. My surgeon recommended it for reducing inflammation. So this is not just some fringy thing that only herbalists think works. Real live doctors know it does too. I hope you feel better.
                    Have you had good results with the oral arnica? I haven't, but I'd assume it's a person to person variable thing (or maybe the formulation?) I have incredible results wtih the topical stuff. If I forget to put it on after a crossfit workout I kick myself, but then put it on and within an hour or so POOF, soreness is either gone or radically diminished. I love it!

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                    • #11
                      thanks for the advice everyone and the sympathy. My goal is to test out my progress on Monday. I'll let you all know how it goes. I will go through my Day 1, which is Squats, Bench and Row all 5x5. The squats I will have to ease into to ensure that the pressure isn't too much on my lb. Although I typically only warm up 1 set, then do 5 all heavy, I will probably use the first 2 sets of the 5 to continue to warm up into it, then drop my weight down 10-20 lbs from my last lift.

                      Dave_o...sorry have to stronly disagree with you on your point about chiros. Not sure your experience with chiros, but 1) they are certainly not witch doctors and 2) they are definitely not a natural enemgy of strength training. Sounds like you're a bit warped by the medical community to think that. I've been seeing my current chiro for years and she's done nothing but helped me enhance my strength training, she's never discouraged it. plus she even had me tweak a program for her to help her increase her squats. if you had a bad experience, you should try out another one, not write off the entire community. they are just as many bad md's out there, but everyone let's their white coats intimidate them beyond question.

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                      • #12
                        Just got back from the gym from the first day back after injuring my back. Ugh. I chopped all my weights, but my back still went into spasms during my squats. I cut 100 lbs off the last time I did them, but it still went crazy. I'm sitting with a large ice pack on my back now since I got back. I think the goal going forward is going to be doing bodyweight exercises for things like squats etc until the injury feels comfortable enough. I'll try and keep other lifts fairly heavy, but not looking for a full re-injury. I need to go get that anti-inflamatory stuff at vitamin shoppe today. thanks again.

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                        • #13
                          ];

                          is there structural disalignment that your chiro has diagnosed? sounds different than a muscle at this point Nick.
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                          • #14
                            Nick, GET OFF THE WEIGHT! I recently did a pretty bad number on my back as well, resulting in some tingling/numbness in the thoracic area, aching in the low back, and back spasms if I wasn't careful. The best thing you can do is REST..And when I say rest, I mean, STOP GETTING UNDER THE BAR! You need to actually let your body heal. Give it several weeks. Do what you can instead... Push-ups, pull-ups, bodyweight work. Find a new goal for the time being... It will be worth it in the end. Any axial loading is going to be really tough on your spine...Try switching to dumbbells for the time being. And FOCUS FOCUS FOCUS on your form!

                            I went to a back specialist the other day, and he told me my stabilizing core muscles aren't firing properly during my lifts... I use my big transvere abdominis muscles and my lats to hold me together, when really I need to also be focusing on the little "stabilizers" (I hate using that word.....) There's one particular "stabilizing" core muscle called the multifidus that wraps around the vertebrae of your lower back, and extends all the way up your spine. They essentially are protecting your spine from injury or trauma. If these aren't working properly, your putting your back in a vulnerable position. Lookup "multifidus" and learn how to engage it. Practice your form over...and over..and over again with some sort of towel rod, or an unloaded barbell if you can handle it. Form is CRUCIAL!!!! Don't let it slack! Your body is too important!

                            I second the massage thing. In my particular case, I know my back is just generally overworked and full of knots. Rolling on a two tennis balls up and down the length of my spine twice a day for 15 minutes has helped significantly. Chiro never really helped me personally, but the acupuncture was amazing. Might want to look into that as well, if you're into that sort of thing...

                            Good luck and freaking TAKE A REST! ;-)
                            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                            • #15
                              @jess

                              Great advice. How are you doing anyway?

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