4:55 am
February 13, 2013
Hey everyone,
I'm 21.
I injured my back around November 20th, 2012, while doing a standing shoulder press. The injury happened during the deadlift motion, where I assume that I had poor form because I didn't expect the amount of weight I was lifting would be stressful for my back. Clearly audible to me during the injury was a popping noise from my back, and I immediately stopped because it was painful and I felt a little bit light-headed.
I iced it and went home after a few minutes, and didn't think much of it other than just a muscle injury that I would get over with rest. However, that night as I was watching TV with friends I must have sat awkwardly and my back went into a pretty nasty spasm episode. This left me face down on the floor for about an hour until I was able to prop myself up using a table and then hobble downstairs and into my apartment.
Ever since then, the pain gradually decreased. However, at this point I'm not even sure if it is getting better or if I am just getting used to it. I have seen multiple doctors who have given me steroidal anti-inflammatories, non-steroidal anti-inflammatories, muscle relaxers, I've had an x-ray done with nothing coming from it, been to a physical therapist, etc. I had tried to continue working out at the gym at low intensity but about 3 weeks ago I stopped lifting weights all together and now I just have been doing my core exercises and stretches, and some body-weight excersies like pullups/pushups/dips and running.
My pain is feels like somebody just stuck a fork in my back, twisted it, and left it there. When I sit the pain increases, which is horrible because I am required to sit a lot as a student. I have no idea what's actually wrong with my back and my insurance won't clear for an MRI…
I really need some help or support or any sort of direction, because I don't want to just accept this pain and no doctor seems to give a damn and assumes that since I'm young i'll just get over it in a week - but it's 3 1/2 months later and I'm still miserable. It affects my life drastically because the pain is ALWAYS there. Only laying on my side relieves the pain.
Should I still be working out at the gym? Will this help or make it worse or what? Does anyone have any similar experiences that could point me in a direction? I've been doing hamstring and leg stretching for about 2 1/2 months now, and I'm pretty flexible now… my pain is increased by sitting and bending backward, not so much bending forward. The last month or so I've been trying the Williams Flexion exercises. I'm not sure if they've been helping or not.
Thanks
4:56 am
February 13, 2013
Hey brother. It looks like I made this account just to specifically reply to your post. I've had a lot of experience with herniated discs and have done a **** LOAD of research on back pain and read multiple books. It sounds like you have an anterior disc bulge, which is actually rare. You says it hurts with bending backward (extending the spine) but not flexing? Most back injuries occur with bending forward, but it looks like your is from overextension. Regardless, heres what you need to do. First, get a sports medical doctor to actually diagnose your injury. See a qualified and reputable one. As far as rehabbing it, you follow these rules like there your religion until you see a drastic improvement.
1) Avoid all painful exercises or exercises that cause discomfort
2) Try to avoid spinal extension (since it causes symptoms). If you had a posterior disc bulge, you would avoid flexion. Yours is anterior as described by your pain.
3) FOLLOW YOUR REHAB PROGRAM. Sitting around and expecting it to heal with not happened. Remember, inflammation can occur without healing but HEALING CANNOT OCCUR WITH INFLAMMATION. The point of your rehab is to produce SMALL AMOUNTS OF INFLAMMATION everyday in order to stimulate it to heal and build up its strength so that you can do the lifts you want to. But this will take time.
Think of it this way. Your back can't handle the amount of load that all your other muscles can. Your chest may be able to handle 50 push ups, but that back can't. Your legs may be able to leg press 300 pounds, but your back can't handle it. Instead, you must focus on exercises that stimulate the core.
Your rehab program should focus on core stability exercises. Planks, side planks. Start low. Start with 3 sets of 30 seconds front and side planks. It should be done without ANY PAIN. After that, don't do any exercise for the rest of the day. It sucks, but it is a must. Remember, we want to produce a little amount of inflammation to increase its strength everyday. DO that everyday. Then the next week increase it to 40 seconds or longer. Keep increasing and progressing to one minute. After you can hold 3 sets of 1 minutes w/o much pain, progress the exercise to one legged planks, sliding board planks. Remember, it all must be done with minimal pain and within your back's current strength. DO NOT PUSH IT PAST PAIN. You might feel a little discomfort after your exercises, but nothing debilitating. Do this and keep progressing your exercises. I did this for mine and it took me 2 months to get back into my main lifts. THIS MEANS YOU MUST STOP BENCHING, SQUATING AND EVERYTHING ELSE. IT SUCKS BUT ITS BETTER THEN DEALING WITH THE INJURY FOR ONE YEAR.
4:58 am
February 13, 2013
After re reading it, it says you hurt yourself on the deadlift motion? That usually means your spine buckled under bending. If thats the case, you have an posterior disc bulge and you should AVOID FLEXION. But you said you hurt it in standing shoulder press? Explain that again for me.
regardless, follow the rehab program and don't do a lot else. A good physic would instruct you to do this.
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