31.08.2022 - rest day
-physio yesterday arvo. dry needling in lower back, massage then hot water bottle once home.
-diagnosis: back muscles strained, damn you ab rollouts… (in hindsight hit too many reps given I hadn’t done any in quite some time)
-mobility improves as the day progresses, hoping for a vast improvement by tomorrow morning
Session 13 of 20 (gym) 10,000KB Swing Challenge
01.09.2022 (5.45am fasted session)
Mobility, warmup
20kg KB
510 swings + Pushups x 5, 4, 3 x 5 (60r)
29.24min
-stretch, hobble, dang…
-back is STILL sore (top of hips/lumber zone) - can manage the swings, but getting up and down for pushups is nasty.
-never had an injury like this, where the back improves as the day goes on. Then sleep, then wake up stiff and sore as fk… hot water bottle on drive in today. Defo helps.
-ought dilemma, needing to rest the back vs wanting to move to keep from stiffening up. Plenty of strectches too as per Physio advice.
-another new PR - shaved 16seconds off and miscounted hitting 110 in first wave - oops (water only, no Surge today)
-swing total 6500+
02.09.2022 - rest day… again.
-still stiff as in the lower back in the am.
-might rest over the weekend too, in the hope it heals up soon.
-hot water bottles are great.
Session 14 of 20 (gym) 10,000KB Swing Challenge
03.09.2022 (6.45am fasted session)
Mobility, warmup
20kg KB
500 swings
29.04min - ooft another 16second improvement, noting no supplementary work today, just the swings.
-back not improving. bumped into a physical therapist via kiddo’s playgroup. He suggested more likely hip flexor issue than back. Cue much foam rolling, pressure point focus. Helped a heap. Found STACKS of sore spots. Referred pain in lower back still there, but more from the hip flexors tightness pulling on the lower back.
-Still sore and stiff in the am, but better than yest.
-swing total 7000+
-I’ve hit up these to help. @FlatsFarmer any further suggestions ontop of these mate? I’ll also bring back in the macgill x3 as I can see my core needs more focus on direct work in this region
-edit: family breakfast at a restaurnat for pre-fathers day after gym. Chicken, bacon, pancakes… a bit too much on the deep fried end for my liking but tasty at the time.
Photo of over extended, APT, painful back vs Neutral, good position
Diagram of Good posture, or neutral spine vs APT or overly extended spine
Does it make sense that if you did a bunch of kettlebell swings or ab roll outs with “loose” abs and a “tight” lower back, or if you used too much lower back and not enough glutes and hamstrings on the swings, you would end up in an Extended position with a tight back?
And if you’re “stuck” i this tight backed, over extended position your ribs are “flared” or elevated. Whether you’re standing up (not necessarily squatting) or even laying down.
So if that’s the situation you’re in, your Psoas is under constant tension, in a lengthened position. Your Psoas already stretched out. And you’re feeling that pull on your spine.
So you’re right, The McGill curl up is a great move for this. Tighten your abs, and get your spine to the floor. Really think about trying to breath inot the back of your ribs, and into your lower back. Pull your pelvis and your ribs together, to Shorten your psoas and lengthen your lower back.
At this stage I would avoid the Side Plank and the Bird Dog, until your back calms down a little. And the ab roller too! If you’re all extended your abs and obliques are slacking and the side lank and bird dog will just tighten your back more.
If you’re really messed up you could try this 90/90 breathing drill. It’s kinda like getting into a McGill curl up position, only your feet are resting on the wall and you’re engaging your hamstrings. Then you get your abs tight and chill out for awhile, thinking about good hip tilt, shortend abs, and breathing into your lower back and bottom ribs.
Here’s the vidoe with spoken instructions. I haven’t watched this particular vid, but the 90/90 is legit, and the photo is legit. So I assume the video is legit.
If you’re looking to roll out, I would work on that upper ass muscle (glute medius)
Just under that part, on the outside, middle portion of your butt (piriformis)
The front, upper outer hip (TFL)
From there, if you want to get moving, check out his video.
The mini band internal rotation, dynamic pigeon stretch and maybe the hip rolls could help you out.
And a nice stretch might be something like this. Can you see how the abs hip flexors are shortened, and the back and lats are “lengthened”? You can do that same deep breathing into your lower ribs on the back side and lower back that you’d do in the McGill Curl Up.
I haven’t read through all of this but I’m going to, appreciate your input on a very regular basis @FlatsFarmer
Appreciate this great info, this one inparticular has provided the greatest relief thus far.
No problem! Be cautious moving forward.
05.09.2022 - rest day… again.
-physio again shortly, let’s see how that pans out.
Defo back it would seem. But plenty of things compensating etc.
Massage, taped up. Walking helps.
-light back arches, light cobra stretches
-no back flexion for now
-pausing gym work accordingly
-I’ll be lifting vicariously through you all here instead, for a little while…
Hope it heals up quickly!
06.09.2022
Very slight improvement this morning.
-Back arches, glute foam rolling
-Standing desk as work, some sitting, and back arches. Movement…
Standard par for the course atm.
07.09.2022
Similar to yesterday, maybe slightly less pain overnight? Worst in the am but improves as I warm up and move around.
No pain on cobra stretches last night.
Some pushups late in the day too.
08.09.2022
Gradual improvement continues.
-3rd Physio session over the past 10 days. Massage, Dry needling, back taped up.
-Back arches, glute foam rolling continue
-A forced deload it seems
-The stiffness and other symptoms all expected for the injury. Stiffness will fade over time, and soreness should transition now to more of a dull pain.
09.09.2022
-oooh 7 Likes… imagine what’ll happen when I’m able to lift something again! 
-Slept awful last night. Kiddo and cat both awake at differing times.
-Gradual improvement continues
-More hip flexor and glute foam rolling and pressure point holds with the roller, cobra stretches.
-Pulled up well post physio work. Gradual improvement continues!
