Lower back injury

F

Fresh Zoomers

0
I injured my lower back about 3 months ago from not properly picking up and setting down heavy barbells, so I stopped all exercises for a month after that beacause I was in sharp pain. After the month when I injured myself, I slowly started lifting wieghts again, and it all went good until I hurt my lower back playing basketball about a month ago, and completely hurt it badly for 3 or 4 days. Two weeks after that, whenever I wake up, bend over, or workout, my back always has a weak kinda sore feeling to it. Can anyone advise some advice that would help my back pain and make me able to workout without having to go easy on it?

Advice really appreciated
 
I live in a small town, and finding a sports doctor might not be possible, unless I go to the highschool

Does anyone have any idea what the sports doctor might say?
 
Fresh Zoomers said:
I injured my lower back about 3 months ago from not properly picking up and setting down heavy barbells, so I stopped all exercises for a month after that beacause I was in sharp pain. After the month when I injured myself, I slowly started lifting wieghts again, and it all went good until I hurt my lower back playing basketball about a month ago, and completely hurt it badly for 3 or 4 days. Two weeks after that, whenever I wake up, bend over, or workout, my back always has a weak kinda sore feeling to it. Can anyone advise some advice that would help my back pain and make me able to workout without having to go easy on it?

Advice really appreciated
Click to expand...

interesting....what's the right way of puttin down heavy BBs anyway? I've only been liftin for one month. am I suppose to bend my knees and use my quads more?
 
Your suppose to keep your back straight, and bend your knees and lower yourself and the BB towards the ground and set it down

What I did was put it down by bending my back downwards
 
Try doing some bridging exercises.

Bear in mind, I'm at a very advanced stage with these. They are difficult, but not impossible. They have helped many people with back problems, even those who have had broken backs and fused vertebrae. Don't let this picture fool you. Don't assume that this bad for you. It has made my back very strong and flexible.

Like anything, it will take some time to get good at it. Be persistant, and you will experience the benefits.

bridge-med.jpg


There are a couple ways to train this exercise:

First Method:

Stand against a wall. Walk 2 paces away from it heel-to-toe.
Put your hands above your head, and let your head drop backwards.
Lean back slowly, and use the wall as a guide to walk your hands down. Allow your body to bend at your waist and back. If you keep those parts rigid and just bend at the knees, you will collapse.
For safety sake, have someone spot you or put a pillow at the base of the wall.
Once again, take it slow. Breath deeply the whole time.
Only go down as far as you are able. When you've reached that point, hold for 10 seconds, and don't forget to breath.
Under control, come back up.
Do as many reps as you can handle. As you get stronger, more flexible and confident, you will be able to go farther down the wall, until your hands touch the floor. Work at it everyday to see quick results.

Second Method:

Lay on the ground in a situp position.
Place your hands on the ground beside your ears, with your fingers pointing towards your feet. [see pic above for reference].
Push yourself up as high as possible. Hold at the highest point as long as possible.
This method is harder than the other one.

Let me know how you turn out.
 
Just wanted to give some advice on your bridge, if you're looking to improve it.

Bridges are supposed to be more about shoulder flexibility, and less about lower back flexibility. They work great for those muscles though!

If you want to improve them, trying straightening your legs, moving your hands closer together (shoulderwidth apart), and pushing your shoulders out past your hands. It's a killer! (and it's how they're actually done). There should be less stretch in the lower back, and more in your upper back/shoulders.

Still very impressive for a guy! Just thought I'd give ya a few tips for improvement.
 
Bridges are about shoulder flexibility? I don't think so.

Bridges and planks are about stabilization, inflexibility.
 
Isopach said:
Try doing some bridging exercises.

Bear in mind, I'm at a very advanced stage with these. They are difficult, but not impossible. They have helped many people with back problems, even those who have had broken backs and fused vertebrae. Don't let this picture fool you. Don't assume that this bad for you. It has made my back very strong and flexible.

Like anything, it will take some time to get good at it. Be persistant, and you will experience the benefits.

bridge-med.jpg


There are a couple ways to train this exercise:

First Method:

Stand against a wall. Walk 2 paces away from it heel-to-toe.
Put your hands above your head, and let your head drop backwards.
Lean back slowly, and use the wall as a guide to walk your hands down. Allow your body to bend at your waist and back. If you keep those parts rigid and just bend at the knees, you will collapse.
For safety sake, have someone spot you or put a pillow at the base of the wall.
Once again, take it slow. Breath deeply the whole time.
Only go down as far as you are able. When you've reached that point, hold for 10 seconds, and don't forget to breath.
Under control, come back up.
Do as many reps as you can handle. As you get stronger, more flexible and confident, you will be able to go farther down the wall, until your hands touch the floor. Work at it everyday to see quick results.

Second Method:

Lay on the ground in a situp position.
Place your hands on the ground beside your ears, with your fingers pointing towards your feet. [see pic above for reference].
Push yourself up as high as possible. Hold at the highest point as long as possible.
This method is harder than the other one.

Let me know how you turn out.
Click to expand...


Im practicing that now because i think it looks cool haha and i wanna be that flexible. about how long does this take to get? im gonna practice a lot each day.
 
oh and sorry for this double post but once u know how to do it, do u always get in the position using the wall, or can you just do the situp way since that seems quicker?
 
Ideally a bridge should have straight legs and shoulders pushed out over the hands. -http://www.drillsandskills.com/positions-

That's all I was getting at. I just think there's too much of a bend in his back. Just my opinion for better form.

Edited to add: I meant that shoulder flexibility is more important in a bridge than lower back flexibility. Just what I said. I know that it's about stabilization.
 
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hmm i wonder if maybe i shouldnt do this with my back...i already have a major curve in my back, i dont know if this helps or worsens it. :confused: but i really wanna do it ! haha
 
My ability with bridging is very advanced. I can fall back into a bridge from standing without the wall. Also, I can touch my ankles with my hands.

alltheway.jpg


This particular stance requires extreme back and shoulder flexibility.

I can definitely do the one you described kaleigh, but bent knees is how I've always done them. I also do the bridge on my forehead, nose to ground, no hands. Don't have a pic right now. Or, I'll do the bridge with just one hand.

All of this has developed my back strength and flexibility quite well. Getting back to what Fresh Zoomers was looking for, yes this will help out with back probs.

lilsarrygrl05: If you practice this diligently, you should be good at it in a month or two. Not quite what I'm up to, but you should have the strength to maintain a decent bridge for at least a minute.

To develop shoulder flexibility, I used a towel, held at both ends. I kept my arms straight, and rotated them around in a circle from my front to my back, then back to the front again. Repeat. As I got better, I moved my hands in. I can now do that with my hands at shoulder width, and keep my arms straight. DON'T force it, you will hurt yourself. Get a big towel, and start slow. Breath deeply as you do it.
 
My ability with bridging is very advanced. I can fall back into a bridge from standing without the wall. Also, I can touch my ankles with my hands.
Click to expand...

That is not a bridge.

This is a bridge:

also this:

and this:

What you're doing is a hyperextension of the spine.
 
No no. Those are not full bridges. They're good for starting to learn the bridge though, very good for beginners.

I learned how to bridge from a program put out by Matt Furey, called Combat Conditioning. The bridge is one of the three primary exercises he teaches, and definitely the toughest one.

LeiYunFat: the pants are just regular martial arts white pants, and the shirt, just plain white T. Nothing special. I don't practice martial arts or gymnastics, though I have been to a few classes of both. Don't have time for that right now.
 
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Isopach said:
No no. Those are not full bridges. They're good for starting to learn the bridge though, very good for beginners.
Click to expand...

Ok, I'll put your idea of a bridge before the experts at jpfitness. We have about 10 CSCSs there and the NCSA Strength Coach of the year participating there. If anyone will convince me, it'll be them.

I still say that's not a bridge.
 
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