Lower back rehab advice

CM24

So I'v done something to my lower back. Gone to the physio twice already and due to go back again in a few days. However, I'm anxious to get back lifting and exercising properly again ASAP and my recovery is just going frustratingly slow, so I thought it'd be no harm to ask for advice here as others may have had similar injuries.

I was doing a standing dumbbell press and arched my back too much on the last rep and felt a little twinge in the right side of my lower back. I pretty much ignored it and carried on my workout despite it continuing to hurt a bit. I assumed it would go away after a few hours but as the days went by it continued to get worse. It was most noticeable when I sat down for a while then went to stand up, it felt like there was something totally out of place in that area. I had to lean on a table or something just to get back to my feet.

The pain wasn't so noticeable after I did a good bit of stretching and I even went and did another weights session and an MMA class a few days later and was able to make it through without being affected too badly. However, the pain going from a seated to standing position or doing things like putting on my socks just kept getting worse. I went to the physio and she said I damaged something (can't actually remember exactly what she said) and it was causing a really bad spasm in my lower back. She gave me some stretches to do and I'v been doing them twice a day every day for 8 days now. I have done no exercise other than walking and carrying some crates (which I can't avoid as it's a part of my job) but the pain still persists.

Just wondering if anyone could offer some advice based off their experiences?

big break

Stick at them little exercises they give you. They look silly but work after a few weeks. Stay off the weights until they give you the nod.
Get back into it then very slowly.
Ive been through it. It works in the end.

discus

big break wrote: »

Stick at them little exercises they give you. They look silly but work after a few weeks. Stay off the weights until they give you the nod.
Get back into it then very slowly.
Ive been through it. It works in the end.

Yeah, I've tended to just ignore physios, to my detriment. They measure progress in units of months and years, not weeks.

jugger0

Do you do much Romanian Deadlifts or good mornings? if not start doing them, id say the majority of people have an incredibly weak lower back, from personal experience strengthening the back does wonders for it, try to increase flexibility in the hips/hamstrings but dont stretch your back.. you want it to be rigid and strong while you hips for example need to be flexible and mobile..

rustynutz

big break wrote: »

Stick at them little exercises they give you. They look silly but work after a few weeks. Stay off the weights until they give you the nod.
Get back into it then very slowly.
Ive been through it. It works in the end.

What he said

CM24

I've never done Good Mornings but have done Romanian Deadlifts a fair bit. I don't think I have a weak lower back. I can deadlift 200kg but I have been told before that I have a tendency to hyperextend my back a bit. I didn't really heed this advice though as I'd been lifting that way for about 6 years and never encountered any problems. I do a good bit of hip flexor and hamstring stretching, I think my problem is that I do everything in anterior pelvic tilt. I'v probably been an injury waiting to happen for years and this was just the straw that broke the camels back, so to speak. Could also have been that I went to the gym straight after nearly two hours of Wrestling, and I'd been dieting a bit so I was pretty exhausted during the session.