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SLABMONKEY
Nov 27, 2008, 6:15 PM
Post #26 of 31
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Registered: Dec 26, 2006
Posts: 35
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petsfed wrote: Last monday, I pulled a muscle in my lower back. I was doing a body tension intensive move and felt almost an electric shock go from (for want of a better term) the top of my ass crack up my spine a ways. My core is fairly strong in front (eg abs) but I think my lower back is not that strong. Once I'm healed (I had to cancel on a trip over this one, and my rock climbing students are seriously laughing at me over this one), what are some exercises I can do to help prevent this in the future?
You may have to think about muscle imbalance and correct it. Squats and deadlifts should not be ignored. I also use the 45 back raise bench. I have a dehydrated disk at l4 and l5, mostly due to years of powerlifting. If it hurts do not do it. Try some yoga moves for the lower back using tension and static stuff. Once a back get hurts it could be there forever like a bomb waiting to go off. Hope this helps.
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nafod
Dec 1, 2008, 3:42 AM
Post #27 of 31
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Registered: Jun 5, 2003
Posts: 110
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Stuart McGill is one of the best back guys. His books are full of good info on back problems and on how to treat them. He's a professor of Kinesiology up in Canada.
http://www.backfitpro.com/
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angry
Dec 1, 2008, 3:53 AM
Post #28 of 31
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Registered: Jul 22, 2003
Posts: 8405
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But Rob, we're talking about Petsfed being so old. I mean, he's 25. Do you have any idea what challenges the a 25 year old has to deal with?
Maybe in a few years you'll understand.
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robdotcalm
Dec 1, 2008, 4:44 AM
Post #29 of 31
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Registered: Oct 31, 2002
Posts: 1027
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angry wrote: But Rob, we're talking about Petsfed being so old. I mean, he's 25. Do you have any idea what challenges the a 25 year old has to deal with? Maybe in a few years you'll understand.
I think I do understand and can be of some help now that Petsfed is using a walker. Last month, Mary and I went to Cleveland to visit my Aunt Ida, who’s 98 and in an assisted-living facility. Due to some vision problems and balance, she uses a walker. She explained that let’s her move quickly and she does at least a mile a day in it trying for 20-minute mile pace. We had a hard time keeping up with her as she showed us around the place. So to Petsfed I say, the walker can be a great training tool while you recover. If you want more details about training with a walker, PM me and I’ll give you Aunt Ida’s e-mail address.
Cheers,
Rob.calm
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kane_schutzman
Dec 1, 2008, 6:04 AM
Post #30 of 31
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Registered: May 14, 2005
Posts: 896
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Im no personal trainer and you probably already know this. Pushups man. They are so simple to do anywhere and they have really helped me in the lower and upper back area. Id wait until your healed up though....
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Senate156
Dec 20, 2008, 4:12 AM
Post #31 of 31
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Registered: Jul 11, 2008
Posts: 73
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Yeah, I have a severally degenerated disc in my lower back (and I'm only 23) that used to cause me pain all the time. And actually before I even was told that I felt the same kind of shocks you describe after a long day of playing hockey, or rollerblading as a kid.
The things that have helped me to overcome the pain almost entirely have been: #1 eating much better and drinking about a gallon of water a day, in addition to taking EFAs; #2 doing yoga (ideally 1 1hour session a day); #3 proper weight lifting.
I think you were mainly asking about #3, like people have mentioned, back extensions are great for strengthening the lower back and making incredible improvements on your entire posture in general. However, make sure you start out easy doing sets of 20 or so and for your goals I wouldn't recommend ever dropping below 12 rep sets.
I was also advised by a Physical Therapist to do exercises for my hip flexors (or extensors...?), Quads, and i think that's it. Apparently my Hamstrings, Glutes, and Abs were overdeveloped, causing me to have bad posture and thus lower back problems.
Hope this helps
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