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Back probs

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Most-D
Posts: 729 - Karma: 1,088
Hey NS,

I fell off a rail about 6 weeks ago, and over arched my back. I got straight up and was fine, but it is still hurting. I've seen my doctor, physio and chiro, and they all say that it will be fine so long as i keep stretching it - like whiplash.
Just wondering of any of you guys have experienced the same thing, since it really doesn't feel that much better than it did all those weeks ago.

Thanks guys!
Mar 3 2013 11:27AM
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nagger
Posts: 1576 - Karma: 883
...so like
what do you do that hurts it
Mar 3 2013 11:29AM
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FunkySane
Posts: 616 - Karma: 1,203
At one point my back was hurting when I skied, jumped on a tramp etc. but after some time the pain just went off.
Mar 3 2013 11:35AM
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theblackrod
Posts: 2162 - Karma: 575
fucked my back up this summer, it hurt to sit, i had to either stand or lie down on hard carpet. Spent almost a month laying on my back after work every day. rest, rest, rest, pain meds, rest. thats all you can do. skiing won't make it any better.
Mar 3 2013 11:45AM
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clive_bixby
Posts: 1834 - Karma: 499
How about a massage? Did me wonders.
Mar 3 2013 11:55AM
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De-Clan
Posts: 1920 - Karma: 3,696
icey hot, shits amazing and it works
Mar 3 2013 12:02PM
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Jakx~
Posts: 653 - Karma: 503
I've got an awful back from a summer job. It's been so bad that I had to go to a physical therapist and that still didn't really help. I've learned to live with the pain but I still have to work hard to keep the pain down.
Some workouts my physical therapist had me do:
1. Lay on a yoga ball and raise for example you left arm and right leg and vice versa. Be sure to suck in and push your abs into the yoga ball and try to rely mainly on them.
2. Start with your arms clasped, resting your forearms on a yoga ball in an upside down V. Then roll out over the ball till you're in the position pictured below. Then roll back to the starting position. This will work the core muscles that help to stabilize you.
3. Last good workout is to lay flat on your back with your legs on top of the yoga ball. Start with your calfs resting roughly on the center of the ball. Then lift your stomach and back up of the ground so your in a sort of upside down plank on the ball. Then roll the ball towards you using your legs till its just your heels on the ball then roll it back out away from you. This one will make your hamies absolutely burn. (also pictured below)


[IMG]exercise-ball-exercises.com/images/Prone_22b.jpg[/IMG]
Click for larger image

Stretching:
My favorite stretch of all time is this one: Lift on leg up an set it upright on the corner of a wall with the other leg stretched straight past the corner. Then with about 8 inches between your butt and the wall, put a slight bend in your knee and push your heel straight into the wall for ten seconds, this should tighten your hammies. After the 10 seconds straighten your leg and scooch in towards the wall a little and stretch it holding it for around 20 seconds. Do this 3 times for each leg. The 8 inches is just a rough estimate. I started around 12 inches from the wall. But just start at a comfortable spot so that as you scooch in the 3rd time you get a real good stretch without killing yourself.
Click for larger imageClick for larger image
Another one is the straight up Bend-Over (This is NS I need at least on sexual reference), with your legs together. I like to do 10 seconds down, stand straight up one leg over the other 15 seconds each then finish with a 20 second with no legs crossed. Be sure to stand straight up between each to give your back that slight recovery second and to realign the muscles before the next stretch.

I have a ton more stuff so if you need anything else just PM me and I'll be sure to help you out.
Mar 3 2013 12:13PM
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boo10159
Posts: 270 - Karma: 137
I broke my back last year, compression fracture t-1 thru t-6. I also shattered my sternum. What helped me out was playing baseball. It streched it out and helped the bones regrow.
Mar 3 2013 12:19PM
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fortyvalve
Posts: 1442 - Karma: 1,573
what was your chiro schedule like and were they pretty reputable? a chiro has fixed all of my back problems, whiplash from car accidents to pain that i didn't even know what it was from but i literally couldn't move because of it. if you find the right one they can work wonders. i go every other to every 2 days when i have something wrong and it gets the job done
Mar 4 2013 11:00AM
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grown-ninja
Posts: 3031 - Karma: 175
broke my transverse processies (little wings off the side of the vertebrates) L1, L2, and L3 2 or so years ago.  Still hurts if i stress it out to much but the only thing that really helped was going to the chiropractor.  I use to think it was bs what they did but it really works wonders
Mar 4 2013 11:03AM
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Fluttershy
Posts: 586 - Karma: 763
i had back surgery and i have a 14" titanium rod in my back now so ik some good stretches.
1. first one isnt much of a secret, just hang upside down for a bit and it helps.
2. lay on your stomach and have somebody knit from your spine starting at the neck down to your tailbone. after a while have them push firmly on your lower back in an upwards direction and it should pop your entire back (i cant do this anymore ;~;)
3. lay flat on the ground with your knees on your chest so that your back is completely flat on the ground, then try to press your shoulders on the ground and sort of pull your lower back away from them. after that put your lower back down, its sort of like a pulling feeling that helps stretch your back out
4. i find it nice to hook my shoulder blades on the back of a chair then let some of my weight hang off them.
Mar 4 2013 1:14PM
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DaRealDroBoi
Posts: 564 - Karma: 7

same here. my back hurts me almost every time after skiing and playing basketball . i have been stretching it out before i go skiing but it still hurts

did your pain just go away? or did you see a doctor

Mar 4 2013 2:10PM
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prosnurfer
Posts: 1842 - Karma: 83
keep the tips comming!

i hurt y back last summer doing a serious dive, it was like a good 60 feet and i was on acid so i forgot to keep my head and neck straight comming in to the dive. so i was looking toward the water. still locked my arms to break the water but at that hight i did somethign to my lower neck upper back. and on top of that my job is at a computer all day so it dosent help. i always strech and try to press my back in to corners of tables to message it out. really sucks.
Mar 5 2013 9:26PM
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Most-D
Posts: 729 - Karma: 1,088
Thanks to Jakx~ for the ball exercises, and everyone else for the tips/stories.
Funny back problems are the worst, so I'm really hoping this will go away.


Mar 13 2013 7:45AM
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Mr.Huck
Posts: 6096 - Karma: 14,896
I would also see if you can find a good acupuncturist. At this point the pain is most like muscular. Acupuncture has always worked wonders for me when my back seized. A good acupuncturist can get rid of most of the pain in one visit.
Mar 13 2013 11:01AM
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Most-D
Posts: 729 - Karma: 1,088
Thanks for the advice. But my chiro did some acupuncture to no effect. But you're right, the muscles at the hollow of my back/bottom of my spine as just super seized up. Its really annoying.
Mar 14 2013 7:46PM
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PigBenis
Posts: 182 - Karma: 99
hey i didnt read any of the thread and i dont know if this will help you but it may help others

i hurt my lower back playing lacrosse and general physical activity and i was told it was mainly due to having tight hamstrings, even though i can touch and hold my toes. so if you dont feel like paying for physio maybe try some leg stretches and see if that can help in the long term?
Mar 14 2013 7:57PM
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Anathema
Posts: 21048 - Karma: 5,061
im guessing like most girls you over arch your back when you exercise because you have a weak core.

do these for a good start in engaging your core and turning your back off.

emphasis on straight back, tight core, no hip shifting or back arching through these.








Mar 14 2013 8:07PM
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Anathema
Posts: 21048 - Karma: 5,061
also, try the brettzel stretch. it really hits the fucking spot when you're lacking mobility in your t-spine, which often results in hypermobility in your l-spine and produces an imbalance that leads to your lower back essentially trying to do too much and causing soreness.

obviously im oversimplifying everything and can't realistically diagnose fuck all, but im sure it will help even a bit.



Mar 14 2013 8:11PM
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