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S&C UnderGround >> Threw out back again how can I prevent this?!?!


3/21/13 12:15 PM
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Mit
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Admittedly I def don't do core exercises like I should and I'm overweight but have increased activity to work on it alongside trying to fix diet.

What sorts of things can I do to prevent this? I'm layed up at home and can barely walk. I seriously washed my muscle relaxers down with beer last night cause I was in such serious pain and just wanted to sleep. I'm prob out from work for like a week with this...in the past I would take long walks as soon as I was able as that seemed to speed recovery.

I did it bending over to stretch my hamstrings a Bjj I felt like a retard. I bent over and got this buzzer like shock in my back and instant weakness.

I'm frustrated Phone Post
3/21/13 12:16 PM
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Mit
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I made an og thread but realized I should prob post here. Phone Post
3/21/13 2:15 PM
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shootfighterbull
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RIP Mit Phone Post
3/21/13 4:44 PM
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Adventure Runner
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I'd go to a chiro and ART guy to get yourself back in alignment and get any soft tissue problems squared away. Then I'd focus on mobility and flexability like my life depended on it. As you stated, work on strengthening core, but start small and build very gradually.
3/21/13 6:11 PM
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Leigh
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I went to the doctor today for mine. Referred me to a specialist. Phone Post
3/22/13 9:14 AM
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Dogfight
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I've had this as an ongoing problem. Toughest thing to learn is that streching after the injury makes things worse. Once I am mobile again, I start working core muscles - especially abs, and then gradually return work on flexibility.

Just my experience - if I stay on top of ab work and stretching (which means minimum 3x per week, even if I am travelling for work) I am fine. If I get lazy, I am courting another spasm.

On the flexibility side, it seems to help to strech my hamstrings, aductors and back muscles from a bunch of differnt angles - ie, not just one or two angles.

If long walks help you, I would keep up with that. I found that a recumbent bike seemed to help loosen up my back during recover after spasms.
3/23/13 1:55 AM
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andrewn
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Try a variety of therapists - chiro, ART, physiotherapy, etc.

I had back pain for about 15 years after an injury - went to chiropractors, etc. throughout most of this time. They provided temporary relief but the pain kept coming back.

Finally went to a physiotherapist, who took me through a sequence of exercises to strengthen muscles around the problem area. After three months of these sessions, the problem was pretty much gone. I might have had five episodes of back pain in the subsequent 20 years, and that includes about 15 years of BJJ.
3/23/13 5:42 AM
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factchecker
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Edited: 03/23/13 5:42 AM
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Try the lat pulldown with a close, reverse grip.

They usually tell you to arch your back when you do this exercise, but "crunching" toward the end of the rep instead could help strengthen your abs w/ot stressing your lower back. The finishing position looks like that of the ab crunch.

I always do lat pulldowns in this manner when I start feeling funny in my lower back area. It usually fixes the problem.
3/23/13 5:46 AM
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factchecker
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Edited: 03/23/13 5:46 AM
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Make sure you use the machine that can anchor your legs.(like the one in this pic)

http://www.fitterfasterstronger.com.au/FuntionalTraining/tabid/623/Default.aspx<br />
3/23/13 6:26 AM
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grapplingwithzen
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1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.
3/24/13 1:15 AM
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JFC1001
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grapplingwithzen - 1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.
This. Done be fat, don't deadlift or barbell squat and strengthen your core. Phone Post
3/25/13 11:12 AM
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Shanle929
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Yoga Phone Post
3/26/13 7:03 PM
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TerreM
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grapplingwithzen - 1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.

Totally agree! esp 5.I got really limber doing a lot of yoga type stretching which I think loosened up my back to the point where injury occurred while lifting. check out materials by Stuart McGill.
3/27/13 12:51 AM
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gusto
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i dont know what i did, but one day i woke up and could hardly move. i did most of this video (6 minutes) when i would wake up

then sometimes later in the day. it really helped.

http://www.youtube.com/watch?v=DbkDfk_jozg
3/27/13 1:08 AM
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gusto
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^it took me about a week of doing that twice a day to feel better. i could not sit down in my office due to back pain. dont know if it is similar to your problem

trying to stretch my back with what you would think of as typical back stretches didnt work. the core routine i posted hit it right for some reason
3/27/13 9:23 AM
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jkd_guy
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andrewn - Try a variety of therapists - chiro, ART, physiotherapy, etc.

I had back pain for about 15 years after an injury - went to chiropractors, etc. throughout most of this time. They provided temporary relief but the pain kept coming back.

Finally went to a physiotherapist, who took me through a sequence of exercises to strengthen muscles around the problem area. After three months of these sessions, the problem was pretty much gone. I might have had five episodes of back pain in the subsequent 20 years, and that includes about 15 years of BJJ.

Can you go into detail about your:
a sequence of exercises to strengthen muscles around the problem area
4/9/13 1:42 AM
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12ealdeal
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TerreM -
grapplingwithzen - 1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.

Totally agree! esp 5.I got really limber doing a lot of yoga type stretching which I think loosened up my back to the point where injury occurred while lifting. check out materials by Stuart McGill.
So wait, don't ever stretch your back? Phone Post 3.0
4/9/13 2:42 AM
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Leigh
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I had Rosi sexton look at mine on Saturday. She told me (in my case) to do hip-hinges, "bird-dogs" and some light dead lifting. She also said stretching the back is not a great idea but stretching hip flexors, quads etc is a good idea. Also bent over rows.

Basically to strengthen my back rather than stretch it.

I also see a back surgeon tomorrow, so I will post what he says. Phone Post
4/9/13 10:38 AM
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JamesDean57
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Hope it's nothing serious, good luck.
4/9/13 10:41 AM
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Leigh
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Cheers. I'm not too bad, once I warm up the pain goes and I can wrestle etc. Just giving info really so that it may help others Phone Post
4/9/13 9:14 PM
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Invisible Lats Syndrome
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Chiropracters are snake oil merchants. See a physical therapist or sports doctor.
4/10/13 6:52 PM
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TerreM
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12ealdeal - 
TerreM -
grapplingwithzen - 1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.

Totally agree! esp 5.I got really limber doing a lot of yoga type stretching which I think loosened up my back to the point where injury occurred while lifting. check out materials by Stuart McGill.
So wait, don't ever stretch your back? Phone Post 3.0

Sorry, I'm not saying "don't stretch at all", but rather I believe that when I had injured myself in the past it was from over stretching (which I believe caused instability of lumbar spine). This instability manifested itself in injury when I was doing BJJ (which I had been doing for years without any problems). In hindsight I just don't think it's a good idea to loosen the lumbar spine to become super flexible. I'd rather have a strong and stable spine that is not as flexible. What is the point of achieving flexibility such as being able to do a back bend to the floor or touch the nose to the knees with straight legs?
4/10/13 11:53 PM
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grapplingwithzen
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12ealdeal - 
TerreM -
grapplingwithzen - 1. Fix diet
2. Only do moderate intensity exercises when it comes to resistance training etc (always keep in mind the need to protect your back).
3. Strengthen core
4. Don't do any more intense exercises until you've strengthened your core and lost weight. Preserving your back should always be a priority. Seriously I've seen too many people get carried away with training and end up with a debilitating injury.
5. (Controversial suggestion). DO NOT STRETCH !!! It has caused way more injuries than it has ever prevented.

Totally agree! esp 5.I got really limber doing a lot of yoga type stretching which I think loosened up my back to the point where injury occurred while lifting. check out materials by Stuart McGill.
So wait, don't ever stretch your back? Phone Post 3.0

From my perspective I would say, yes, don't ever stretch your back. I wouldn't bother with stretching at all myself, unless you are a gymnast or something where there are certain techniques that specifically require flexibility.

The problem is stretching does make you more flexible but it reduces the strength and stability of the muscle.

Here is a recent blog on the NYT website that mentions a few studies in this area

http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/


4/11/13 2:55 AM
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Leigh
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Flexibility in shoulders and hips is great. Just not a good idea to de-stabilise your back.

Doc was pretty useless. Having an xray and MRI today (which will probably be pointless) and he said if the problem isn't revealed, I'll have to live with it.

Thankfully my medical insurance is paying the outrageous bill. Phone Post
4/11/13 1:45 PM
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vermonter
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A hypermobile lower spine is the source of a lot of people's back pain.

This generally comes from hypomobile hips, but stretching your lumbar on a regular basis sure won't help.

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