AB's 2007 log

[Kabeetz]

AB, after every workout alternate ice and heat back 20 minutes on 20 minutes off times two.

Also, start stretching your hip flexors and hammies and lower back at least as often as you work out. Don't need to do all of these but rotate, or stick with your favs:

http://www.exrx.net/Stretches/HipExternalRotators/SeatedPiriformis.html
http://www.exrx.net/Stretches/HipExternalRotators/LyingPiriformis.html
http://www.exrx.net/Stretches/HipFlexors/LungingHipFlexor.html
http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html
http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/ErectorSpinae/Cat.html
http://www.exrx.net/Stretches/ErectorSpinae/Lying.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedFloor.html
http://www.exrx.net/Stretches/ErectorSpinae/Plow.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html


You will notice major improvement within 1-2 weeks and you will find that you can resume working out and your problem will stabilize, and eventually go away.

Also start adding reverse hypers, make a big difference I understand.

I am going through the same issues as you and I am able to work through it through these stretches (and am about to add reverse hypers into the mix to strengthen).

If you know of a good chiropractor... visit him 3-4 times over the next week or two to jumpstart your progress.

FOLLOW THIS AND IT *WILL* HELP!

 

[anotherbutters]

Thanks for the suggestions guys. Kabeetz, great links. I'm already doing 4 or 5 of those, but none for the erectors. I suspect I'm suffering from a combination of flexibility and core work, so I'll add a few more of the stretches.

Al, I think I'll get myself a foam roller. Any suggestions on size? I'm 5'9", 185lb. I've seen some that are 4" or 6" diameter with 2' or 3' lengths.

I think I'll start some of the transverse ab and glute exercises that I was recommended from the previous physio session several months ago too. They're so lightweight and simple that I didn't think they had any effect, but maybe they did...

 

[blut wump]

I think I mentioned a while back that I'd been doing box squats instead of proper squats to protect my knees. Over the past few months, I've had a lot of glute development. Maybe it's time for some PL-type work to emphasize your posterior chain?

I'm sorry that your woes are continuing but glad to see you posting again.

 

[al420]

Al, I think I'll get myself a foam roller. Any suggestions on size? I'm 5'9", 185lb. I've seen some that are 4" or 6" diameter with 2' or 3' lengths.

http://optp.com/index.cfm/pageid/243

I love mine

 

[donny43]

I purchased a dvd called magnificent mobility as a pre-rehab aid and it really helps to loosen up and activate your hips and well as giving you a broad range of dynamic stretches. Its a little expensive, about the equivalent of one otsteo visit.

 

[anotherbutters]

I've just been to the physio in the gym and he said that when I stand up straight and start to lean to my left, running my hand down the side of my leg, the bottom part of my spine stays rigid and I flex above it. Leaning over to the right, the spine curves normally.

He said the tissue in there has some injury to it, so the surrounding musculature is staying rigid to protect it, which means when I try to squat on it, I'm squatting on an already weak area, which only makes it worse.

He's loosened it up by pressing on the spine whilst I lay on my front, but he's also given me a few stretches and ab exercises to do, to increase core stability. Similar to what the previous physio said to me several months ago when this happened to the other side of my back...

I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...

 

[anotherbutters]

Wow, I hurt my back around 17th April (page 29 of this log) and it's now August. That sucks.

The good news is that the physio I've been seeing at the gym gave me a load of ab work on the swiss ball (single-leg bridging type work, with your foot/heel on the ball) about 10 days ago and all of a sudden, my back pain has gotten a lot better. I've been doing the ab work once or twice a day and had a rest at the weekend. Yesterday and today, my back feels great. I squat 100kgx3x5 yesterday with no ill effects. My core felt very different than it has in the past too, because I've finally started doing some ab work that's effective for me. Woo hoo!

I've found that bent over rows aggravate the injury though, so I'm not currently deadlifting or rowing. I'm thinking of deadlifting tomorrow, just to see what I feel like after. Hopefully I'll be ok now that I've started the ab work.