Back Injury Update
Monday December 20, 2010
So if you my Thursday post last week, you know that I hurt my back a week ago - last Monday. I have lots of great links for back strengthening exercises in there so check it out! YUP, I have been doing them a lot & getting better bit by bit each day.
The one thing I realized though was this injury was a bit worse than that one I had years ago. I had this pretty bad "bulge" in my low back when it first happened last Monday & getting my bod in a neutral position was pretty much a no-go for days... but the bulge did lessen as I rehabbed it. Still there but much less than a week ago. I did NOT have this bulge last time around which has been so long that I can't even remember. Damn this age thing!
So the bad news: I am still rehabbing. I can't do my running yet. It hurts like no tomorrow when I rehab it. I am not a nice person when I can't work out the way I want to!
Also, hard to sit at the computer so can't get out to your sites as much & my posts may be lagging....
The good news: I still can work out! In the gym, I normally use the treadmill, the StepMill & the Elliptical. I am still using all 3 but no running on the treadmill so although I always changed up my routine in general, even more so now. More time on the treadmill with hillwalking which is good for the butt. More time on the StepMill which is hard as hell & good for the butt too. More time on the Elliptical. I have felt the change!
Rehab exercises for the low back work the butt too!
I still can do my weights but have had to modify.. as long as I can do them, I am happy.
I still can do my core/ab work with some modification.
I have to stand much more than sit (which burns more calories) because sitting seems to be the thing that tightens it up most.
A sign to take a break from the computer!
What I am doing: Obviously the above. I am doing my 70- 80 minutes of cardio, 4 days per week but with the changes above. I am doing weights with modifications. I am doing abs/core & stretching with modifications.
I AM ALSO MODIFYING MY FOOD. I can't do the intensity that I am used to so I am being careful with my food. I have not gained a pound & in fact I lost about 1.5 pounds. Maybe I am being too careful! I did have my treat cookies over the weekend!
So, that is where I am & I sure hope by next Monday I can tell you I am almost completely recovered.. I HOPE but ya never know!
TAKE AWAY: I have always been a stickler for form & I do work all parts of my body so I don't get any imbalances and I work my core & abs & stretch as well.... so, if this can happen to me, it can happen to you. AND without my hard work, it could have been much worse. PLEASE do what it takes to work your core & do your stretching.
Anyone out there had a back injury that kept them down way too long???
The one thing I realized though was this injury was a bit worse than that one I had years ago. I had this pretty bad "bulge" in my low back when it first happened last Monday & getting my bod in a neutral position was pretty much a no-go for days... but the bulge did lessen as I rehabbed it. Still there but much less than a week ago. I did NOT have this bulge last time around which has been so long that I can't even remember. Damn this age thing!
So the bad news: I am still rehabbing. I can't do my running yet. It hurts like no tomorrow when I rehab it. I am not a nice person when I can't work out the way I want to!
Also, hard to sit at the computer so can't get out to your sites as much & my posts may be lagging....
The good news: I still can work out! In the gym, I normally use the treadmill, the StepMill & the Elliptical. I am still using all 3 but no running on the treadmill so although I always changed up my routine in general, even more so now. More time on the treadmill with hillwalking which is good for the butt. More time on the StepMill which is hard as hell & good for the butt too. More time on the Elliptical. I have felt the change!
Rehab exercises for the low back work the butt too!
I still can do my weights but have had to modify.. as long as I can do them, I am happy.
I still can do my core/ab work with some modification.
I have to stand much more than sit (which burns more calories) because sitting seems to be the thing that tightens it up most.
A sign to take a break from the computer!
What I am doing: Obviously the above. I am doing my 70- 80 minutes of cardio, 4 days per week but with the changes above. I am doing weights with modifications. I am doing abs/core & stretching with modifications.
I AM ALSO MODIFYING MY FOOD. I can't do the intensity that I am used to so I am being careful with my food. I have not gained a pound & in fact I lost about 1.5 pounds. Maybe I am being too careful! I did have my treat cookies over the weekend!
So, that is where I am & I sure hope by next Monday I can tell you I am almost completely recovered.. I HOPE but ya never know!
TAKE AWAY: I have always been a stickler for form & I do work all parts of my body so I don't get any imbalances and I work my core & abs & stretch as well.... so, if this can happen to me, it can happen to you. AND without my hard work, it could have been much worse. PLEASE do what it takes to work your core & do your stretching.
Anyone out there had a back injury that kept them down way too long???
Posted by truth2beingfit at 12/19/2010 9:38 PM 
Categories: Core, Health Issues, Exercise, Workouts, Resistance Training, Weight lifting, Challenges, Wellness
Tags: back challenges core workout flexibility Health Issues low back low back injuries muscles weight lifting weights Wellness workouts
Categories: Core, Health Issues, Exercise, Workouts, Resistance Training, Weight lifting, Challenges, Wellness
Tags: back challenges core workout flexibility Health Issues low back low back injuries muscles weight lifting weights Wellness workouts
Well as you already know, I hurt my back on Saturday lifting my dog out of the truck. It feels like there's a knot on my low back.
Yesterday I didn't go to Church it hurts to sit, but I can stand and lie down.
I went with my husband to the trails yesterday and we walked an hour I was fine. I'm worried about today, I am a programmer so that is all I do.....sit.
Chiropractor here I come!
Reply to this
Sheri, we must have done the same thing because sitting is the worst for me too but standing & lying down are fine. I have been doing tons of rehab & was much much better in the gym this morn. Doing things I could not do a couple days ago!
Try to stand as much as work will let you.. My back just stiffened like crazy when sitting & feel it now sitting here... but my rehab has helped!
Reply to this
HUGS from TEXAS!!!
Reply to this
Hugs to you Jody. Hope you het to feeling better soon!
Reply to this
I hope you are fully recovered soon! I have been really slacking since my belly business and actually left a message for my doctor to see if I should be avoiding all core work for now. Sigh.
Reply to this
No fun Karen! I hope the doc can help you!!! No fun to not be our normal crazy selves!
Reply to this
I'm glad you are improving, and I know recovery from a back injury takes time, but I still am worried about it.
Gentle hug!
Reply to this
Dr. J, I am much better this morn but this sitting does not help. I could do much more in the gym this morn.. lots more than I could do last week so a good sign. Been doing lots of rehab & standing & stretching!
Sitting at the computer.. not good yet....
Thx for the gentle hug!
Reply to this
I had that same problem about 3 months ago and my back was hurting for about a week.
Now I stretch my back before I do any exercises. I wouldn't wish back pain on my worst enemy.
Reply to this
I hear you here... I am being careful & diligent with my rehab. Stretching has always been part of my routine but now it will be much more than before.. damn age!
Reply to this
Yeah, I had one that took me out for 9 weeks. I couldn't feel my toes after 10 minutes on the treadmill. It took weeks of PT and massage to get myself right. I am glad that your body is reacting to yoru rehab. I found Ice therapy was my best friend.
Cheers,
Missa
LosingEthel
Reply to this
Missa, thx so much for stopping by & passing on your words of advice! 9 weeks!!! YIKES, that was a bad injury!
I am much better today & the gym went lots better than last week but I think I still have a good week or more for close to 100%. If it comes sooner, all the better!
Reply to this
Take care and take it easy!
Reply to this
Thx Sian!
Reply to this
Oh Jody, sounds like you herniated a disk as well. I can so sympathize with what you are going through. Like you, I realized that movement was what I needed to get better, not sitting around. That creates atrophy - and moving around will also keep the tissues from swelling up.
When I stopped exercising, I also lost weight. That really gives one pause for thought, doesn't it?
Reply to this
Lori, I am actually still working out pretty hard, but just different. Keeping up my 70-85 or so minutes of cardio 4 days a week & weights too.. just can't do the running & modifying the weights a bit. I am really watching the food though to be safe & I think that is where the weight loss came from..... As long as I can move, I will work out!
I am much better in terms of the bilge in the low back.. pretty much gone.. & almost can get to that neutral position.. but when it first happened & I saw that bigger low back bulge, scared the crap out of me! I know you can relate! Not a fun relatable experience!
Reply to this
Glad you're feeling better! A bulge sounds dangerous.
I've only had an upper back "thing", and two half-hour sessions with a massage therapist took care of it. And then I needed a couple weeks to get over the therapeutic massage.
Reply to this