Let your body tell you what you can and can’t do.
For now all I will say is to avoid loading the spine with:
Squats
Deadlift
Bent over rows
For me, these have been my stapels:
-Incline and flat bench
-Dips
-Pull down
-Pullup
-Lunges (Keeps a lesser load on spine by dong single leg stuff)
-Single leg standing calf raises
-Bicep and leg Curls
-Tri extensions
-Shrugs. (This one is my heaviest excersice with back load @ 265) Sometimes this hurts, but I hate negelcting the traps.
something eles that i remembered that i do,
my pain is on the right side. so when i go to bed i do a stretch like this.
laying on my back, both knees up and feet flat on the bed, let knees fall to left.
then stay like that for a few minutes.
for me going to the left i dont go nearly as far as when i let my knees fall to the right.
GO TO A COMPETEMT ORTHO !
also i have found that overhead squats help a lot.
good luck to ya.
[quote]zedhed wrote:
something eles that i remembered that i do,
my pain is on the right side. so when i go to bed i do a stretch like this.
laying on my back, both knees up and feet flat on the bed, let knees fall to left.
then stay like that for a few minutes.
for me going to the left i dont go nearly as far as when i let my knees fall to the right.
GO TO A COMPETEMT ORTHO !
also i have found that overhead squats help a lot.
good luck to ya.[/quote]
Well, for as much as I know, unless you’re a champion athlete, or know a lot of people, etc. you won’t find a competent doctor… Most I know…hell, ALL say that you must never deadlift, squat or build muscle. Why do you need muscles? ~X(
Maybe I didn’t search enough, but finding a good orthopedist is pretty hard around here. Not to talk about a chiro…I know of only 2 in Romania…
Vlad
Once my Neurosurgeon told me I had a ruptured disc and not to lift ANY weights and that “Aerobics and swimming were good enough if I like to work out” everything else he said after that was like Charlie Browns teacher.
Wha whana Wha wha wha wha.
I’m looking into my second opionion.
well dude this is a longshot but you might consider this.
maybe Poliquin or someone else of that caliber would consider longdistance diagnosis in your case due to the fact that you are not able to find any local help.
i know they might not be too thrilled about it, but you dont know if you dont ask.
if you want to explore this PM me and I will provide some email addresses for you.
I feel for you cuz i kinda know how the back thing sucks.
Hey Vlad,
Got pretty much the same symtoms as you!
I was doing standing calf raises (heavy) good form, lost my consentration and weight shifted a bit and, crazy shooting pain in low back. More on right side. Sharp pain in lower back and upper right quad when I stepped forward with my right leg. ICED and rested for a few days to a week. Then at the gym doing NO exercises that loaded the spine or low back. My bro is a chiropractor so I can get therapy and advice anytime! Bottom line is REST and Rehabilitaion. If you got a slight bulge, the pain should go away if you rest, but it doesn’t mean the area is completely recovered. Remember that the lower back is only stabilized by muscle (hence the tight inflamation in that area, this is a response your body does to immobilize and protect the disc’s) Your low back is being trained ALWAYS!! You got to rest it and ice it. Then slowly work on getting the weights up. The idea to get an MRI is good to cofirm what you probably already know. A Slight bulged disc. You’d be in way more pain if it was ruptured!!! Don’t rush your rest and rehab!! Take’s a good athlete to train hard! but it takes a great athlete to know when to rest!! Your young enough to fully recover from this! Just don’t rush back to 400-500lb squat or deadlifts!!! One more thing…something like 80% of low back pain is due to INFLEXABLE hamstrings!!! Lay on back, left leg slight bend at knee, have a friend SLOWLY raise and add tension to your right leg, just when it starts to feel tight try to straighten your right leg. Have your friend count for 5-10 seconds then relax your right leg and it will stretch a little further. Do this 3-5 times on each leg. And a least once a day.
Hope this helps!!! Only go back to the gym when the pain is gone. Don’t be fooled though! If you try to push it you’ll be right back where you started!!!
Injuries SUCK!
All this reminds me of injury last Christmas. Doing squats and shifted a bit forward and recovered. Felt on my left side all the way down my leg. Managed to do the rest of my workout but I was bed ridden for 2 days. I was “ok” enough to drive my mom and grandpa to Christmas dinner with a ton of Ibuprofen in me but half way there it flaired up so bad I couldnt drive and had to sit in the passenger seat writhing in pain. So 2 more days bed ridden and crawling to the freezer for an ice pack. I limped for quite a long time after that.
I was doing stretches for awhile until I read the McGill interview where he said that might make the condition chronic, depending on the injury. I stopped doing them, focused on the Magnificent Mobility DVD I had just received and drastic improvement in a week. I can do squats and workout again and have regularly for several months. I’m now near or surpassed what I was lifting before my injury. Of course it’s not much compared to most, but it’s my best and getting better.
I still have tightness in the erectors and some deep muscle pain in the ham and calf on that side so I’m going to work a foam roller into my workouts. I’m also going to do bodyweight good mornings to help with the erectors. Any weight for that movement is probably too much right now.