threw lower back out! HELP!!

palomino903 · 11-21-2009, 12:19 AM

I was feeling a knot in my upper glute for a while, then one day my lower back went out picking up a five pound box at work. My legs gave out, but I was able to grab a hold of a rail above me. I did not want to hit the floor. Any suggestions on excercises to strenghten the area?

gordonrumble · 11-21-2009, 01:58 AM

First, check to see if you have an injury like a strain, sprain or herniation. If you do, then don't do anything for a little bit.

Strains can start rehabbing after a few days. Sprains will need a couple of weeks. Herniations need multiple weeks before you even consider doing anything that uses your back.

Here's how to rehab it if you really messed it up, courtesy of Bill Starr.

http://ditillo2.blogspot.com/2008/06...ill-starr.html

If you haven't messed it up but it's just weak, then just lay off of the heavy back work for a bit (deadlifts, squats, etc) and focus on some back work iwth progressive loading.

If you have a knot, then a massage might help too.

I'm not an expert in this, but this has been my experience with back issues.

ozbilda · 11-21-2009, 02:12 AM

the answer to this one might not be over the internet, see a physio

Dharmacootra · 11-21-2009, 02:06 PM

Quote:

Originally Posted by palomino903

I was feeling a knot in my upper glute for a while, then one day my lower back went out picking up a five pound box at work. My legs gave out, but I was able to grab a hold of a rail above me. I did not want to hit the floor. Any suggestions on excercises to strenghten the area?

See a doctor. I was a master at "working through" injuries. I ended up aggravating injuries and took a 7 year break to rehab fully.

Get in checked out.

palomino903 · 11-21-2009, 09:06 PM

I'm going to therapy 3 times a week. I'll be doing that for maybe 2 wks. Hopefully I'll be back to normal. But I would like to know of any excercises or stretches to do to strenghten the lower back area so that I may help prevent another injury to the lower back. I'm going to check that website out, thank you gordon. And I really appreciate you guys taking the time out to comment. VIVA bodybuilding.com

Jattfusion · 11-21-2009, 10:09 PM

back extensions are good for strengthening lower back.

Sinewave333 · 11-22-2009, 12:49 AM

maybe try a foam roller on back/hamstrings

ekosak · 11-22-2009, 07:26 AM

I threw my back out doing some lunges with 20lbs. dumbells and went down as you did! Your doc or PT should give you some stretches to perform which helped me! Definitely get it checked though! Good luck!

mc- · 11-22-2009, 07:59 AM

Quote:

Originally Posted by palomino903

I'm going to therapy 3 times a week. I'll be doing that for maybe 2 wks. Hopefully I'll be back to normal. But I would like to know of any excercises or stretches to do to strenghten the lower back area so that I may help prevent another injury to the lower back. I'm going to check that website out, thank you gordon. And I really appreciate you guys taking the time out to comment. VIVA bodybuilding.com

Often it's not about strength, it's about movement patterns.

What's the physio having you do? they don't often check for whole movement but focus on where you're having pain.

If you're interested, get your movement patterns checked out to see if there's a weak link, and then you can work on that.

Otherwise, we're all just hacking around guessing.

If you pm me where you live if there's someone i know close by you i can recommend i'd be happy to do so.

here's a link about movement assessments if you're interested:
http://www.begin2dig.com/2009/05/mov...t-and-why.html

(and don't move into or work through pain

)
best
mc