Lower back injury duration - Page 2 - UK-Muscle Body Building Community

**hackskii** · 28-11-2007, 10:49 PM

Nice post, very nice actually.

Welcome to the board, rehabilitation instructors are always welcome here.
Cheers

Base · 28-11-2007, 11:40 PM

Great post Andy_Mac, thats really given me something to think about. But 1 question, i have a postural problem (bend in my spine is larger than 'the norm'), this casues me to walk with my ass further out than it should be and basically means that my pelvis is tilted forward and at a strange angle. I am currently seeing a physio that has suggested to first mainly think about my posture 24/7 (engage abs all the time, tilt hips back etc etc) and has also given me 1 stretch to work on (focuses on stabiliser at the top of my quad, sorry, i'm unsure of the name). Is there any thing else that you could suggest that i try? Thanks

Base

**hackskii** · 29-11-2007, 01:29 AM

Im interested in his responce.

If I had to guess, some ab work would be in order here.

Andy_Mac · 29-11-2007, 06:06 PM

Base, it sounds like you have lordosis, which is an increased lordotic curve in the small of your back.

Now the question would be two fold- is it congenital (were you born with it) or was it brought on by years of poor exercise technique or even an accident. Both answers will have the same training programme to be honest.

I would suggest that you concentrate on your flexibilty, more so around the hip flexors- Rectus Femoris etc.(you can look them up, but don't get too bogged down). If these muscles are really tight then hey presto they will be pulling your pelvis down, hence the anterior tilt that you have (pointing down as you say with your bum sticking out). On the other side of the body, your lower back extensors are going to be very tight and will need time to work on, again flexibilty.

Okay, the abs stuff along with core work-

Do you understand the difference between a trunk curl and a sit up??

Mr fixit · 09-12-2007, 01:55 PM

With any lower back injury you should start by doing negative phase sit ups, that is start from the end position (sit up). Make sure you go through the whole of the spine and tilt the hips forward as you lower. I can tell you the next phase of the rehab once you have tried and understood this.

Mr fixit · 09-12-2007, 01:58 PM

I can send you a picture program should you wish.

YetiMan · 11-12-2007, 11:00 AM

Thanks for that I hurt my back when I was a lot younger and weighty! Jumped of a ladder to slam dunk a basket ball. Missed grip on hook and fell and landed on my lower back. And sitting in bad posture for years it hurts every now and again. Also I stood on a leg press machine because my mate wanted to see if he could do max and me and he launched me up and my back smashed in to a corner in the ceiling (was like two depth ceiling!)

I just hope the damage is not perm I may go see some one about it -.-

Andy_Mac · 02-01-2008, 08:44 PM

Yeti man where do you train in the shot??

Are you still having problems with your back?

BLUE(UK) · 11-01-2008, 02:58 PM

Some good advice on here,i have suffered 5 years with mine,and must agree with the leg press aggravating it if i ever use it.I prefer squats and am just practising the front squat now.

I have gone from incredibly weak lower back to deadlifting 4x20kg plates per side and hoping this increases fursther in the next few months.

Bad advice held me back for so long as well as the pain.

My advice would be to keep it sensible.

28-11-2007, 10:49 PM	#16 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	Re: Lower back injury duration Nice post, very nice actually. Welcome to the board, rehabilitation instructors are always welcome here. Cheers __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-11-2007, 11:40 PM	#17 (permalink)
Base Newbie Trainer Join Date: Nov 2007 Location: Stoke-On-Trent, Staffs Posts: 27	Re: Lower back injury duration Great post Andy_Mac, thats really given me something to think about. But 1 question, i have a postural problem (bend in my spine is larger than 'the norm'), this casues me to walk with my ass further out than it should be and basically means that my pelvis is tilted forward and at a strange angle. I am currently seeing a physio that has suggested to first mainly think about my posture 24/7 (engage abs all the time, tilt hips back etc etc) and has also given me 1 stretch to work on (focuses on stabiliser at the top of my quad, sorry, i'm unsure of the name). Is there any thing else that you could suggest that i try? Thanks Base

29-11-2007, 01:29 AM	#18 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,517	Re: Lower back injury duration Im interested in his responce. If I had to guess, some ab work would be in order here. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-11-2007, 06:06 PM	#19 (permalink)
Andy_Mac There is no finish line........... Join Date: Sep 2005 Location: Aldershot Posts: 12	Re: Lower back injury duration Base, it sounds like you have lordosis, which is an increased lordotic curve in the small of your back. Now the question would be two fold- is it congenital (were you born with it) or was it brought on by years of poor exercise technique or even an accident. Both answers will have the same training programme to be honest. I would suggest that you concentrate on your flexibilty, more so around the hip flexors- Rectus Femoris etc.(you can look them up, but don't get too bogged down). If these muscles are really tight then hey presto they will be pulling your pelvis down, hence the anterior tilt that you have (pointing down as you say with your bum sticking out). On the other side of the body, your lower back extensors are going to be very tight and will need time to work on, again flexibilty. Okay, the abs stuff along with core work- Do you understand the difference between a trunk curl and a sit up??

09-12-2007, 01:55 PM	#20 (permalink)
Mr fixit Newbie Trainer Join Date: Mar 2007 Location: Cambridge Posts: 48	Re: Lower back injury duration With any lower back injury you should start by doing negative phase sit ups, that is start from the end position (sit up). Make sure you go through the whole of the spine and tilt the hips forward as you lower. I can tell you the next phase of the rehab once you have tried and understood this.

09-12-2007, 01:58 PM	#21 (permalink)
Mr fixit Newbie Trainer Join Date: Mar 2007 Location: Cambridge Posts: 48	Re: Lower back injury duration I can send you a picture program should you wish.

11-12-2007, 11:00 AM	#22 (permalink)
YetiMan Thor "The Hammer" Join Date: Dec 2007 Location: Aldershot Posts: 1,646	Re: Lower back injury duration Thanks for that I hurt my back when I was a lot younger and weighty! Jumped of a ladder to slam dunk a basket ball. Missed grip on hook and fell and landed on my lower back. And sitting in bad posture for years it hurts every now and again. Also I stood on a leg press machine because my mate wanted to see if he could do max and me and he launched me up and my back smashed in to a corner in the ceiling (was like two depth ceiling!) I just hope the damage is not perm I may go see some one about it -.-

02-01-2008, 08:44 PM	#23 (permalink)
Andy_Mac There is no finish line........... Join Date: Sep 2005 Location: Aldershot Posts: 12	Re: Lower back injury duration Yeti man where do you train in the shot?? Are you still having problems with your back?

11-01-2008, 02:58 PM	#24 (permalink)
BLUE(UK) Garage addict....trying to grow. Join Date: Jan 2008 Posts: 351	Re: Lower back injury duration Some good advice on here,i have suffered 5 years with mine,and must agree with the leg press aggravating it if i ever use it.I prefer squats and am just practising the front squat now. I have gone from incredibly weak lower back to deadlifting 4x20kg plates per side and hoping this increases fursther in the next few months. Bad advice held me back for so long as well as the pain. My advice would be to keep it sensible.