Looking for great advise on how to get over a major back tweak.
I was hack squating this morning and I think I strained my back. I had a heavy deadlift session Friday. Probably haven't been getting enough rest. Wasn't feeling 100% this morning either. I guess that's neither here nor there now, since it's now tweaked. But I DON'T HAVE TIME FOR THIS! (I know, whining.)

I've spent most of the day on my back and loading up on ibuprofen.

Looking for great direction!

Thank you so much!

NANCY

How is your back now?

I've worked alongside doctors for years helping them in a physical therapy context with their patients so I can give you some advice on how to get that back to calm down. Depending on how your back responds to the suggestions I am going to provide, you may need to see a doctor if you find the pain becoming more severe or not improving.

I want to begin by saying that I am sorry you wrenched your back. Muscle spasms can be quite painful to contend with. Starting out with the ibuprofren is a good first step. Right now, you want to focus on bringing the inflammation down. One of the best ways this can be achieved is by icing while employing some cryonetics. Get an ice pack, or if you don't have one of those, some crushed ice in a Ziplock bag, or frozen bag of peas will work as well. Wrap the pack with one thin layer of towel. For the ice to be effective, you want it to be really cold. Lay down with the ice under your back in the area where you feel the spasm. You will want to rest on the ice for 15-20 minutes at a time and in the accute stages, you want to do this several times a day. Do not apply heat at this time, as tempting as this may be. This could cause swelling and make matters worse.

While you lay on the ice, perform some gentle stretches. This is cryonetics and will help improve your range of motion. Gently pull both knees into your chest while relaxing your back as best you can. Breathe deeply and hold for a count of 5. Then bring just your right knee into your chest. Again, hold for a count of 5. Repeat this same stretch on your left side. Then tilt your pelvis up and down a few times. Repeat this sequence for a few rounds while you lay on the ice. This will help immensely.

Back off on your training until your back is stabilized. You don't want to compound your injury. As well, make sure you don't lay around too much. Take breaks from resting to get up and walk around a little bit. It can also be helpful to do the same stretching I recommended above after you have been laying for a period of time.

After 72 hours, if you still have some muscle tension you can do hydrotherapy showers where you alternate hot water with cold. This will help rev up your circulation and flush wastes and lactic acid out of your muscle tissues. Continue your icing and stretching as well until you are 100%.

If this is still a serious issue after 72 hours, you should see your doctor just to rule out more serious injury. I hope these suggestions help and that your back feels better soon. Give yourself lots of TLC!

-Shannon

My back is better, Uncle Dave! (Still not quite a 100%, but almost!)

I'm being very careful about how I move and how I lift. I'm taking it as a reminder on keeping my core tight.

Thank you Shannon for all your wonderful advice. I think I naturally did a lot of your suggestions on my own (it was a while before anyone saw my post, but that's okay). First thing I did was grab my belt and put an ice pack under it. Of course the ibupofen. And spent a lot of time on my back, especially the first day. I think there is also a natural desire to stretch too. I've been trying to keep my core tight. But anyway... I am much better now.

I also "claimed" healing ; ) and waited for it to manifest itself!

Thanks, guys!

Glad to hear that you are feeling better!

-Shannon

I am sorry I missed this NPK - I had injured my back in my second week also while doing squats. I won't get into recovery simply because I am not a doctor and even though I trust my Chiropractor they are not for everyone. What I will suggest is more of a preventative measure for the future. This measure is actually something I knew in the past but had forgotten over the years. I did however recall this point the moment AFTER the sprain happened.

This point..... Be sure to pay attention to the back muscles just as much as you do your abs... seated rows (like in a boat) or lower back extensions (many found in types of yoga positions) and things of that nature. Paying attention in this area allows for a more even "belt" of muscle to protect your core, if you build them imbalanced then you get in a sense a see-saw effect... one side is strong a controlled while the other side is haphazardly weak and tensed.

I hope this helps you and possibly others to safeguard the back - it truely does stink being stuck on the living room floor for literally 23 hours!

Lots of Love, Wayne!

Thanks Wayne! Actually I think I pay more attention to my back than my abs. I probably hyperextened my own back (with weight on it) and didn't keep the abs tight enough to keep that end of the see-saw down! But yes, I am being more conscientious about keeping my core tight.

Now...

I'm off to visit your wife!

NANCY

Shannon has good tips - I just went through the same thing, probably brought on by extra stretching up high as part of my shoulder surgery therapy routine. I did the ice as she suggested, and massage and did have chiropractic adjustment (activator only) for the ribs - all in all, it helped, and after 2 days I was MUCH better. I happened to also have some Voltaren gel (RX) from my shoulder - it is a non-steroidal anti-inflammatory external gel - and I used that on the back. If you can handle the NSAIDS systemically, OK - I can't for long. Glad you're better. Johnnie