Any advice for a bad back?!
Question: I hurt my back last Thursday, I've recently started doing light weight training, I didn't overdo it (or so I thought at the time!). Anyway, I woke up Friday morning and I've got a sore back. It only hurts to the lower left and I'm ok to walk, It's just when I bend to a certain position. I don't think it's serious. I'm in pretty good shape, I do a lot of running, but I recently started adding weight training to my schedule. Any advice on what to do to get it better? Thanks all..
:) NC
Answers: I hurt my back last Thursday, I've recently started doing light weight training, I didn't overdo it (or so I thought at the time!). Anyway, I woke up Friday morning and I've got a sore back. It only hurts to the lower left and I'm ok to walk, It's just when I bend to a certain position. I don't think it's serious. I'm in pretty good shape, I do a lot of running, but I recently started adding weight training to my schedule. Any advice on what to do to get it better? Thanks all..
:) NC
Strained back muscles can occur when the back is overloaded - such as when lifting something too heavy. Weak muscles are more easily overloaded and injured than strong muscles, but any muscle can be overloaded.
Poor lifting techniques as well as lifting objects that are too heavy can overload the back and cause strained back muscles. Falling down or an unexpected twisting of the back can also cause pulled back muscles.
Though the pain is usually caused by overstretching or tearing of back muscles, sometimes an irritated spinal joint triggers muscle spasms around the joint.
Back pain caused by muscle or ligament injury will usually resolve without any special treatment within 2 weeks to 2 months.
However, some people experiencing recurring back strain, which often can be prevented.
Treating Pain and Inflammation
Temporary relief of back pain may be obtained with pain / anti-inflammatory medications and applying heat and cold. Relief from pain and inflammation from pulled back muscles / ligaments can be obtained by applying ice to the injury (wrap ice in cloth - do not apply ice directly to skin) for 15 to 20 minutes every 4 hours for two or three days. The cold helps reduce pain and inflammation and is also a distraction from the back pain. After four or five days, providing the inflammation has subsided, applying heat for 15 or 20 minutes at a time may be beneficial. Heat increases blood flow and helps relax tight back muscles. (Pain can cause muscles to tighten or spasm).
NOTE: Do not apply heat or cold if you have circulation problems or nerve damage unless recommended by your physician.
Your doctor may prescribe pain medications that contain codeine and/or muscle relaxants to relieve severe acute back pain, especially for the first week after the injury.
Drinking plenty of water is important to flush out the acidic byproducts of muscular activity that can accumulate and irritate the muscles.
Tip: To avoid aggravating back pain, 'roll' out of bed: bend your legs at your knees and hips and roll on your side. Push yourself up with your arms as you hang your lower legs over the side of the bed.
Good luck x
try using some deep heat or put eucaliptys oil in a bath that will sooth it... dont do anymore weights until ur back to normal =)
Robaxacet. I honestly can't get over how good this stuff works. I worked service rigs for a summer and after 2 weeks I had the worst back pain with spasms ever. I'd take one when the day started and my back was fine all day, it was unbelievable...
keep training with lighter weights that place no added pressure but no running because it jars your back and aggravates the injury.
i have 3 protruding discs and one is ruptured and presses on the spinal cord.
I manage it with pain killers if bad, heat packs and walking
and do not sit down for long lengths of time.
i suggest you get a board and put it under your sheet in bed, and if you haven't got one i suggest you buy a orthopaedic bed they are great for anyone who suffers from bad backs, my hubby suffers from a moth eaten vertebrae and it helps that.
Read and apply http://www.helium.com/tm/148271
Firstly, mate, you're not in good condition if you have pain. See to it straight away, or you'll end up like me.
For a start, see a masseur, and loosen up those thigh muscles (they run from the knee to the waist, as a group, back and front), then, if (s)he recommends, either a chiropractor or an osteopath to re-align the whole spinal system. I now use an osteopath - at my age chiropractors hurt too much, but you are young enough to have a sound bone structure.
Balance is vital in the spinal area. See to it, my friend.