This blog post is Part 2 of a 2 part series... if you have not read part 1, click here.
So I’m in the gym, I’ve felt something in my low back but I’ve only been here 20 minutes. What’s a guy to do?
Well I self administered a few clinical tests to rule out any serious structural pathology. Active movements, neurodynamic testing and self assessed pain levels. I knew this was a minor injury. I also knew my inflammatory cycle was going to kick in that night, so I had one last shot at some comfortable training. So I pushed on with a modified session.
After some self-assessed jumping, hopping and running, I knew I was okay to run. So I finished my session with some intervals on the treadmill and some weighted stair climbs. Keeping my trunk vertical meant minimal flexion load on the spine. This was the aggravating movement. The aim was to reduce the chance of further strain on the acutely irritated tissue (posterior disc tissue or interspinal ligaments).
The hours and days following...
The next 12 hours were as expected. A slow increase in stiffness and pain encroached on my everyday movements. I went and got myself some naproxen and began combatting the inflammatory flare. I avoided prolonged positioning, especially in flexion and kept moving. Walking was most comfortable. Lucky me, I had a ninety minute drive back to the beach.
Getting out of the car was the worst, especially those first few steps. Wowee.
By night time on new years eve, I could feel myself locked in extension and I was clearly walking like someone on the cat walk of a fashion show... butt out chest up. Pain had become more diffuse, and spread across the top of pelvis with still a focus on the right side.
I continued anti-inflammatories, and avoiding prolonged sitting over the next three days. Pain reduced and became more specific. Interestingly, extension became the aggravating movement. Extension and right lateral flexion or rotation was the worst!
Did this stop me training? Nope!
New years day involved a very light upper body weight session with no requirements of ‘core stability.’ Knee push ups, TRX rows and arm work really. By the 2nd of Jan I was back to limited range of motion leg weights, focusing on unilateral movements. Unilateral movements reduce spinal load, allowing the trunk to stay upright.
No hinge movements today – think lunges, bridges, calf raises etc.. Running was never aggravating so I kept pushing on.
Over the next few days I slowly opened up my movement profile in the gym based on pain. This included pain freetrunk exercises and bilateral lifts, such as squats and deadlifts. All movements have been regained albeit at light loads. I stopped anti-inflammatories after three days.
I don’t feel I would be ready for heavy deadlifting, and will ensure I will up to this slowly. Otherwise, I am feeling close to fully recovered. Some morning stiffness has remained, but this doesn’t concern me.
This small anecdote is just that.
This not a recipe for how to recover from your back pain episode, but it should provide some reassurance that back pain does not have to be a big issue. It is not something that has to stop you in your tracks, and it is not something to treat with rest. Movement and return to functional tasks is key for a quick a full recovery.
Having said that, please see a health professional for assessment and advice. Advice, reassurance, and guidance is key in episodes such as this. At enhance we aim to empower you to work your way through your aches and pains, and come out the other side stronger and more confident in your body’s resilience.
It took 10 days following the injury to confidently return to heavy loaded hinges (Rack pull this time ;) and back squats. This did not cause any increase in pain... A small speed bump but a lesson learnt.
If you're looking for assistance working through acute or long standing injury, do not hesitate to reach out to us at Enhance Williamstown or Enhance Maribyrnong. We pride ourselves on providing minimal effective intervention to help you self manage your concern and the achieve whatever goal you desire. Click to Book Now