Lower Lumber Sprain (Back)

BayouBro · 08-01-2008, 08:18 AM

Anyone ever sprained the lower lumbar muscle in the lower back? If so, how long did you wait until lifting weights again, specifically leg exercises and deadlifts, or did you go another avenue completely? I am also wondering about the intensity level. Should it be gradually upped over a period of time or should you go back to pushing your self at a high level? I sprained mine about two months ago and have gone back to light weights for about 3 weeks now. I have been releaseed and want to start on a routine again. Anyone have any tips or advice, maybe some better core excercises or specific recovery excercises. It is appreciated. Thanks,
Bro.

MIMdrummer · 08-02-2008, 06:39 PM

Hey man, i can't quite say i have a sprain or strain really but it's a good assumption.....i have pains when i sit down or lay down on my sides, pain is on both sides, lower and mid back. Feels really tense at times, sometimes feels like a pulled muscle, and somtimes when i wake up, feels like pressure on my back (especially when i take a breathe in and hold it)

to answer you....since you are back at lifting....your back has been torn to **** and you have been treating it like it's your new born baby. If I were you, i'd really suggest strengthening your lower back back to par. Make good room in your workouts for isolating it and i know you're smart enough to know go that heavy on it. Exercise that comes to my mind first is Back Extensions (some call em hyperextensions), when you feel confident, you can move up to stuff like stiff leg deadlift (i'd go light with dumbbells) . Keep in mind though if liting hurts maybe lay off and come back with some light stretching and learn your limits. Something i can't stress enough is KNOW GOOD FORM...get anyone you can to show you if you don't know for sure you're form is excellent...first thing i'm doing when i get better is getting a personal trainer....hope to help man.

Fresch · 08-03-2008, 05:43 AM

Quote:

Originally Posted by BayouBro

Anyone ever sprained the lower lumbar muscle in the lower back? If so, how long did you wait until lifting weights again, specifically leg exercises and deadlifts, or did you go another avenue completely? I am also wondering about the intensity level. Should it be gradually upped over a period of time or should you go back to pushing your self at a high level? I sprained mine about two months ago and have gone back to light weights for about 3 weeks now. I have been releaseed and want to start on a routine again. Anyone have any tips or advice, maybe some better core excercises or specific recovery excercises. It is appreciated. Thanks,
Bro.

Did anyone assess your back and diagnose the injury?? That is the first step to guiding your return.

How did you injure your back?? Is there still any pain or stiffness?

Fresch · 08-03-2008, 05:44 AM

Quote:

Originally Posted by MIMdrummer

Hey man, i can't quite say i have a sprain or strain really but it's a good assumption.....i have pains when i sit down or lay down on my sides, pain is on both sides, lower and mid back. Feels really tense at times, sometimes feels like a pulled muscle, and somtimes when i wake up, feels like pressure on my back (especially when i take a breathe in and hold it)

to answer you....since you are back at lifting....your back has been torn to **** and you have been treating it like it's your new born baby. If I were you, i'd really suggest strengthening your lower back back to par. Make good room in your workouts for isolating it and i know you're smart enough to know go that heavy on it. Exercise that comes to my mind first is Back Extensions (some call em hyperextensions), when you feel confident, you can move up to stuff like stiff leg deadlift (i'd go light with dumbbells) . Keep in mind though if liting hurts maybe lay off and come back with some light stretching and learn your limits. Something i can't stress enough is KNOW GOOD FORM...get anyone you can to show you if you don't know for sure you're form is excellent...first thing i'm doing when i get better is getting a personal trainer....hope to help man.

Your back sounds in a bad way!!!

BayouBro · 08-05-2008, 08:09 AM

I have been released By the orthopedist, but there is still stiffness after sitting for longer than 1/2 an hour or sleeping at night. I have to stretch constantly and just take a little extra time to warm up. I am not worried about the movement, just how did others who've suffered these types of injuries work themselves back into lifting heavy weights and doing compound movements that stress the back - squats, deadlifts, etc. Thanks for the replies.

MR.COOPER · 08-05-2008, 10:18 AM

Go easy on the back, if it hurts lay off of it for a while, i have had major back surgery and it all stemmed from not taking care of it when i was "sore" any core exercises will help and back extensions are great but don't overdo it...

My Avatar is a pic of my spine.... not fun... go easy on it..

Fresch · 08-06-2008, 04:21 AM

Quote:

Originally Posted by BayouBro

I have been released By the orthopedist, but there is still stiffness after sitting for longer than 1/2 an hour or sleeping at night. I have to stretch constantly and just take a little extra time to warm up. I am not worried about the movement, just how did others who've suffered these types of injuries work themselves back into lifting heavy weights and doing compound movements that stress the back - squats, deadlifts, etc. Thanks for the replies.

Have you been shown McKenzie exercsies for your back?