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How to assist the body to repair injuries

Clean_Cut

Clean_Cut

Bluelighter
Joined
Mar 23, 2009
Messages
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A stones throw from CA
So basically I have had a problem with my lower back for over a month now. It all started when I went for a run (which usually sets it off). I used to be able to run fine but now, since I have been studying alot, my hips and lower back get quite sore.
Im pretty sure its something to do with tight hips, hamstrings and lower back etc...the pain is very annoying and only really comes out the next day - it feels almost as if the bones in my lower back are crunching against the top of my ass/hip bone.

Anyway that pain usually goes away in 2 days. This time however I furthered my injury by trying to perform some reverse fly's in the gym. I did not have my back straight enough due to it already being sore - and as a result i had too much pressure on the lower part. This has led to me having a sore back for a month now :X

If i sit on the ground I can't even keep my back perfectly straight if I have my legs straight, which is indicating to me that something is pretty wrong/inflammed??

Anyway sorry for the rant, but the point of my thread is to ask for advice on how to speed up recovery?
So far ive been trying:
stretches, light gym work focusing on other muscle groups, eating well and drinking alot of water.

Perhaps I need to see a specialist, but which would be most relevant? A physio perhaps?

Thanks for any input!
 
You need to see a chiropractor. Try putting ice on your back and then immediately put on a heating pad. I'd b careful when doing lifts in the gym since you could further your injury. Doing back extensions with VERY low weight could benefit you, but you shouldn't really be doing anything to stress your back more than it is already.

Try sitting on an exercise ball from time to time, theyre great for your back. Something I'd highly recommend is to lay with you back flat on the floor with your legs facing a couch or chair. Bring your legs up so they're vertical in the air resting against the base of the chair, then rest your lower legs on the seat of the chair. It's kinda hard to describe over the Internet, try to view it as if your sitting upside down, with instead of your back resting against the back of the chair, it's on the floor. Try warm baths, And look into muscle stimulators.

In the future when you go for a run try not doing it on concrete, as it can be bad for your knees and back. Also look into those dr. sholls things for your feet, they can help with back alignment/pain

Edit: if you want things to aid muscle recovery protein and calcium like milk
 
I've found this exercise to be incredibly good for back injury recovery:

http://www.youtube.com/watch?v=3DZg0sXgaww

Be careful to begin with.. once you get used to it you should be knockin out sets of 12 no problem and going all the way to within a half inch of the floor completely straight with pauses as the maximum.

My back has improved soooooo much since my injury it is unbelievable. I do this about every 3 days.

Goodluck
 
^^are you kidding me?

That's an ab workout, and it can cause even more harm to your back especially if your abdominal muscles and obliques aren't developed enough to hold your own weight. There have been many cases of people receiving lower back pain because they did that.

Did you put the wrong link or something because thats not a recommended exercise to help back pain.
 
^ Ab exercises are the way to go for increasing back strength. We automatically think if the back is hurting, it has something to do with the back. However, the opposing muscle is the abdominal muscle. If the abdominals are not up to par to hold you in an upright position without pain, the back is under a considerable extra amount of stress.

Each muscle in our body is countered with an opposing muscle.

OP, try some yoga exercises to stretch out your lower back. You are right; if it feels like scraping, your vertebrae might be too close together. Whenever I have lower back pain, I do this exercise except lying on my back, then I do one, two, three exercises to set the back where it should be.

Perhaps doing some abdominal exercise would help your position, before you spend a s***ton of money on any doctor.
 
Wolfmans_BrothEr said:
You need to see a chiropractor.
Click to expand...
This, don't fuck about trying to fix this yourself I can explain what happens when you avoid it for years and you think the pain 'subsides'...
It is money well spent trust me and yes he will probably tell you to do yoga/push weights after a while of fixing the spinal column if that's what is causing the problem.
 
Wolfmans_BrothEr said:
^^are you kidding me?

That's an ab workout, and it can cause even more harm to your back especially if your abdominal muscles and obliques aren't developed enough to hold your own weight. There have been many cases of people receiving lower back pain because they did that.

Did you put the wrong link or something because thats not a recommended exercise to help back pain.
Click to expand...

And yet ab strength, as said before, is the most important factor in back health.

Trust me, I know what I'm talking about. I have more experience than you do.
 
Agreed. Sitting is really bad for your back. Standing should be the way to go whenever possible.
 
aanallein said:
And yet ab strength, as said before, is the most important factor in back health.

Trust me, I know what I'm talking about. I have more experience than you do.
Click to expand...

Ok w.e u think. I never said ab strength doesnt benefit back support that's retarded, its basically essential. It doesn't mean people don't get back injuries from doing the exercise wrong/not being able to support the weight their using. If you really think I'm wrong look it up. Just because something worked for you doesn't mean your the norm.

You may have more experience than me, but that doesn't mean the things I talk about I don't know my shit. I was given a certification for a reason. Not to mention I have a computer right in front of me to figure out anything Id need to. I don't just post frivolous information without solid knowledge or experience behind it. I take sports physiology for a reason, as well as I lived through a mother having a double hip replacement with lots of talks with doctors about exercises which strain the hips and those that aid them.

A strong core can help your back out lots, but for someone wit chronic back pain, who can't sit right and has stress on his hips/hamstrings as well, you shouldn't start stressing those muscles even more, which you will do with some ab exercises, not all but some.

I'll explain it, with the ab roller, when your at peak contraction your back is supported by nothing but your abs, and most people don't have the abs strong enough to support their lower back so it starts to cave in, which can cause pain and other problems in that area such as misalignment. I've used an ab roller since I was 7 and Ive trained multiple people who have used it as well.

OP the best exercise I think you should do would be hanging from a bar w. ur hands and do leg/knee raises and twist. It virtually takes all stress off the lower back, stretches it and builds muscle in the places you need it without possibly overworking your hams/hips/back. Your back can cause serious problems for the rest of your life, you can try these Internet solutions all you want, and maybe someone with an issue different from yours would benefit from them, but from the problems you've described, you should see a doctor and not an ab roller. that's coming from a professional. When you see your doc ask him what you think you should do and see what he says.

Simply_Live said:
OP, try some yoga exercises to stretch out your lower back. Whenever I have lower back pain, I do this exercise except lying on my back, then I do one, two, three exercises to set the back where it should be.
Click to expand...

These are also very good for your problem
 
Last edited:
Sitting on the floor with your legs straight in front of you is something most people can't do with a straight back.

Do Squat-to-stands to increase hip flexibility (although it might hurt your back a little in the beginning)

Supermans are a light exercise for your back that can help with pain

Avoiding sitting as much as possible is definitely a good one.

Check your posture, a lot of people have a hyperkyphotic curve. Flex lower abs and glutes when standing/walking to support your back.
 
aanallein said:
And yet ab strength, as said before, is the most important factor in back health.

Trust me, I know what I'm talking about. I have more experience than you do.
Click to expand...

^^I was struggling with a herniated disc in my lower back 6 months ago. The physical therapist that my doctor sent me to had me focus on several really great core exercises that worked remarkably well. I'm not sure how those exercises effect a herniated disc, but I've stuck with the exercises in addition to my normal routine and running, and my back feel great now. My abs are looking better too :)
 
"bones in my lower back are crunching against the top of my ass/hip bone."

ouch! sounds like you should investigate why you feel this.
 
^ There's a fasting thread that may already hold the answers you're looking for. I'd link you but I'm lazy want people to use the freakin' search engine. 8(
 
From what I understand, the body spends a lot of energy dealing with digestion and food processing, and when a person stops eating for a few days, it gives the digestion system and related systems a huge break, and frees up lots of energy which the body then uses to clean out old things and do a lot of repair work.

Thats just kind of how I look at it. There are a few books on the topic. This one here is heavy with the belief that fasting is kind of the miracle cure to everything.
http://www.amazon.com/Fasting-Eatin...719X/ref=sr_1_3?ie=UTF8&qid=1307660190&sr=8-3
 
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