Back in gym after injury - Bodybuilding Discussion on Bodybuilding.net Training Forum

imthefin · 11-27-2005, 07:35 AM

I was out with a lower back pull for 2 wks. My first day back I did a back and shoulder routine. I did the same weight that I did before the pull to get back in the swing of things. Just curious as to when would it be safe to move up in weight? I want to prevent another injury. But I felt great at the gym and my lower back is fine.

ChinPieceDave667 · 11-27-2005, 05:00 PM

I've been injured a lot this past year. the only thing I can say is start with a low weight, 55% of your max and do whatever sets you do.. 3x8 for example. then listen to your back and if you feel good, go up 5-10 lbs. If you feel real good go up 20lbs. but no more than that. I feel 10 lbs. increments is fine. this would also depend on how bad you hurt yourself. the last thing you need is to re-injure yourself and be out longer, speaking from experience. also, remember to stretch thoroughly. get the blood flowing in there.

imthefin · 11-27-2005, 11:11 PM

With that being said, what is a good way that I can stretch out my lower back?

ChinPieceDave667 · 11-28-2005, 09:02 AM

stand with your feet together and try to touch your toes but when you slowly go down picture each vertebra going folding down at a time until you reach your max threshold to bend, ( breath out while doing this). on your way up do the same thing but opposite. two others I like are just hanging from a pull up bar. and hanging from a back extension machine with your arms crossed. while hanging, for both stretches, breath in real deep and exhale all that you can and relax. If I think of any others I'll let you know. hope this helps. good luck.

trouble · 11-28-2005, 12:34 PM

You might want to cautiously try back extensions.

Body mass only. Aim for as much ROM as possible.

Do shorter sets. As Dave said, use caution in your routines.

I managed to tweek my back last night (jumped up far too fast in SLDs like an idiot). I used anti-inflams and good sports rub, and that did quite a bit to calm down the injury.

I will go slow in the gym for the next week, to make sure the tears and nerve damage heal properly.

Back reinjury is a bitch...

11-27-2005, 07:35 AM	#1 (permalink)
imthefin Rank: New Member Join Date: Oct 2005 Location: Middle of the Atlantic Posts: 27 Country: Gender:	Back in gym after injury I was out with a lower back pull for 2 wks. My first day back I did a back and shoulder routine. I did the same weight that I did before the pull to get back in the swing of things. Just curious as to when would it be safe to move up in weight? I want to prevent another injury. But I felt great at the gym and my lower back is fine.

11-27-2005, 05:00 PM	#2 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,233 Country: Gender:	I've been injured a lot this past year. the only thing I can say is start with a low weight, 55% of your max and do whatever sets you do.. 3x8 for example. then listen to your back and if you feel good, go up 5-10 lbs. If you feel real good go up 20lbs. but no more than that. I feel 10 lbs. increments is fine. this would also depend on how bad you hurt yourself. the last thing you need is to re-injure yourself and be out longer, speaking from experience. also, remember to stretch thoroughly. get the blood flowing in there.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

11-28-2005, 09:02 AM	#4 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,233 Country: Gender:	stand with your feet together and try to touch your toes but when you slowly go down picture each vertebra going folding down at a time until you reach your max threshold to bend, ( breath out while doing this). on your way up do the same thing but opposite. two others I like are just hanging from a pull up bar. and hanging from a back extension machine with your arms crossed. while hanging, for both stretches, breath in real deep and exhale all that you can and relax. If I think of any others I'll let you know. hope this helps. good luck.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

11-27-2005, 11:11 PM	#3 (permalink)
imthefin Rank: New Member Join Date: Oct 2005 Location: Middle of the Atlantic Posts: 27 Country: Gender:	With that being said, what is a good way that I can stretch out my lower back?

11-28-2005, 12:34 PM	#5 (permalink)
trouble Rank: Member Join Date: Nov 2005 Location: Wished I lived in Victoria BC Posts: 58 Country: Gender:	You might want to cautiously try back extensions. Body mass only. Aim for as much ROM as possible. Do shorter sets. As Dave said, use caution in your routines. I managed to tweek my back last night (jumped up far too fast in SLDs like an idiot). I used anti-inflams and good sports rub, and that did quite a bit to calm down the injury. I will go slow in the gym for the next week, to make sure the tears and nerve damage heal properly. Back reinjury is a bitch...

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)