| lower back injury | |
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| Tweet Topic Started: Aug 27 2008, 09:55 AM (414 Views) | |
| THE THING | Aug 27 2008, 09:55 AM Post #1 |
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guys i have been suffering with a back injury since the scottish strongman finals in may, i have been seeing a chiro who does A.R.T since july and have avoided lower back stuff until last lights training. now i have been doing hip rehab and have singed up to do pilates for strengthening the core to help the lower back. but i was wondering if there is anything else i can do to help with the injury rehab? i currently ice and take anti inflamitaries and stretch the glutes and hamstrings daily. also i have started a program to help me lose weight and get fitter with supersets and cardio. any help of suggestion would be cool cheers neil |
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| Thrand | Aug 27 2008, 01:57 PM Post #2 |
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Good day. What kind of back injury are we talking exactly? Regardless, some general considerations: - If you are doing heavy static stretching regularly, make sure you are not doing them cold; when cold, choose dynamic, light stretching movements instead. - Watch out for which forms of cardio you choose, as some can take their toll on the back. - Be careful with supersets when injured: time under tension increases, it is sometimes easy to forget proper technique, even with light weights, and we can end up worsening the injury. It is generally a good policy to reduce reps when injured; a good aerobic effect can be generated from doing complexes of exercises, each exercise for low reps, variating rest intervals. - If you are into strongman, training events, even lightly (supposing your injury allows), will do much more for your core than all that pilates crap. Good training, Thrand |
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| THE THING | Aug 27 2008, 02:56 PM Post #3 |
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cheers thrand i suppose light event training would be good for the core but really apprehensive that i will aggravate the back even further with this. but going to give this pilates a try. as for stretching i do static stretching but its when i'm warm i usually hold for around 5 to 10 seconds. the only cardio i'm doing is on the cross trainer - but i was going to go back to rugby training to help the fitness not going to do the rucking, and bag stuff just now. what sort of training would you recommend instead of the supersets. the reason i'm doing these is because i'm trying to shift some weight and get the conditioning up. any tip would be good thanks again thrand |
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| Thrand | Aug 29 2008, 10:35 AM Post #4 |
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Hi again Some bag stuff sounds nice, provided you take care. If you want to shift weight, the biggest thing is a sound diet; how are you doing there? Cardio will help, of course, but you've got that covered. As a better alternative to supersets, I like complexes of exercises. These will depend on the equipment you have available. You can mix weight exercises with non-weight exercises, for example, but your current back problems might limit you on the choice of movements. Can/Do you know how to do the olympic weightlifting movements and variations? Which exercises at the gym do you feel you must avoid at this point? Complexes only make sense with basic exercises. |
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| Mike The Silverback | Sep 6 2008, 05:21 AM Post #5 |
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Get the book Ultimate back fitness and performance by start McGill Trust me it has save a lot of athletic careers including my own Cheers Mike |
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| Oberland | Sep 8 2008, 10:22 PM Post #6 |
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I guess I swing both ways...I know where my monkey is going
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Mike suggested I get this book awhile back. It's been invaluable in my rehab. I'm squatting again and can actually do woodchoppers ... something I doubt I would have been able to do without this publication. I'm not a strength athlete, but the injuries I sustained to my back and neck in two separate car accidents witin the past year were relatively severe. My accident adjuster was amazed I hadn't gone on long term disability and that I'm not still on long term disability. Well worth the moolah! |
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| THE THING | Sep 17 2008, 08:07 AM Post #7 |
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Hi Thrand, Mike and oberland thrand i have avoided cleans and snatch and conventional deadlift in the last 2 months. but i have done a very light deadlift 100kg working on form where i'm getting no pain so i'm slowly building this back up, and is i do any thing heavy like trap bar deadlift, or farmers i'm trying to use my quads more than my back where i now feel no pain when i stand up. the diet i have started and have lost 1.5 kgs over 3 weeks so i'm down to 153kg in totali have removed on of my meals as i think i was slowing up in the old diet. but i do have a slow metabolism anyway. just have to take a year to get to where i want my weight to be. i have have an x-ray on my back so i'm hoping that my chiro will spot something or it might mean i have a long wait for a MRI on the NHS if i could afford to i would get it done privately. i've started back doing events mind you its only yoke runs and farmers but taking them lightly for just now again building up very slowly. i will look out for the the ultimate back fitness and performance book and have a good read. thank you for your reply guys anything else that you could suggest would be great. cheers neil also forgot to say that i started pilates which is helping Edited by THE THING, Sep 17 2008, 08:11 AM.
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| THE THING | Oct 17 2008, 10:17 AM Post #8 |
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i have got a read the stuart mcgill book Ultimate back fitness and performance and have been trying to get a 3 phase program put together. so i hope that i can start rehab asap. cheers for the tip on the books guys its a very goo read from chapter 9 onwards as i found the prevoius chapters a little beond me. cheers Neil |
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| Oberland | Dec 9 2008, 10:53 PM Post #9 |
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I guess I swing both ways...I know where my monkey is going
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I'm glad to hear that things are going better for you. Any updates on your back? |
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