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Old 11-27-2005, 07:35 AM   #1
imthefin
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Default 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.
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Old 11-27-2005, 05:00 PM   #2
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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.

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Old 11-27-2005, 11:11 PM   #3
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With that being said, what is a good way that I can stretch out my lower back?
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Old 11-28-2005, 09:02 AM   #4
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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.
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Old 11-28-2005, 12:34 PM   #5
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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...
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