Are these standard barbell/dumbbell exercises or something referred by a physio/etc?I fucked my back bad enough that I couldn't get out of bed but after finding exercises that helped it my back is stronger now than ever.
Are these standard barbell/dumbbell exercises or something referred by a physio/etc?
Interesting. I don't know that I could do heavy deadlifts (by my standards) every day but a mix of reps and weights maybe. But again, whatever works....Not saying it will work for others but for me when I started doing deadlifts my back stopped hurting. I was doing them every day for a while. Now my back is my strong point.
Interesting. I don't know that I could do heavy deadlifts (by my standards) every day but a mix of reps and weights maybe. But again, whatever works....
That makes more sense. Did you do rows or anything? One of the things the physio told me in regards to my shoulder is to strengthen the back so that is sort of a priority for me at the moment. As soon as I can find a good support I want to start trying chest supported rows to see if they help.Initially it wasn't heavy deadlifts. For a start I was just doing around 60kg for 20-30 reps a couple times a day. It made my back feel better when ever it was hurting. Then after a while I started adding weight.
I wouldn't settle on the diagnosis of an initial visit to a chiropractor. Proper diagnosis of a slipped disc requires a scan.
I suffered a deadlifting injury in 2009 and visited 2 physios who diagnosed it as a slipped disc. I don't blame them for the diagnosis necessarily as I did present with many of the symptoms, but in the end they were wrong. I did all the standard exercises (Mackenzie stretches etc), but it didn't help.
Anti-inflams and ice completely fixed the problem in the short term and I was able to get off the meds within a few days - there is no way you could recover that fast from a disc injury.
But I was treated as if it was a disc injury and I reinjured it.
Third physio actually knew what he was talking about and sent me straight for MRI. No disc bulge at all. The problem was actually a facet joint sprain and lower back muscle strain. This is the opposition problem to a slipped/torn disc in that extension aggravates a facet joint and flexion relieves it. The Mackenzie stretches you would use for a slipped disc made it worse. The radiculopathy was actually due to piriformis syndrome - i could completely get rid of the butt and lower leg pain on the LHS simply by doing a stretch. If the pain was due to irritation of the nerve roots at the lumbar spine, then stretches would do nothing.
What has prevented me from reinjuring it was a ground-up rehab program designed to bring up to par (1) my completely dormant and weak glutes; (2) deep external rotator activation exercises designed to reduce dominance of piriformis muscle (which when it becomes overactive causes me shooting pain down my leg); and (3) transverse abdominus/core exercises (dead bugs, bird dogs, ab wheel rollouts).
The lesson out of all of this is that proper treatment requires proper diagnosis. GPs, osteos, chiros, physios it doesn't matter who - many fail to do this and rely on experience of what people usually present with. They are often dealing with weak sedentary people who injure themselves gardening, or at work. They hear 170kg deadlift and assume the worst. However, diagnosis should be evidence based. In my case, had they done a scan at first instance, disc injury could have been easily ruled out.
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