Back injury (update)

[Miramonti]

About 6 weeks ago I injured my lower back, first time, while harmlessly leaning over and reaching for a toy my dogs were playing with. Under very little stress, something slipped. I awoke the next day unable to move with severe back spasms, and spent the next hour trying to stand up, and the next week applying/sleeping with heat as much as possible. The back greatly improved.

At the same time, I workout nearly every day with cardio and/or weights and have no problems except for some tightness afterwards. I am very careful and 'proper' with how I move and as long as that is the case, I have no issues/pain (maybe a rare brief spasm once a week.)

While I've had numerous sports injuries over the years and have acquired wisdom towards rehabbing, I've never had a back injury like this and am clueless. I still have some tightness and feels like I can fully re-injure it if not careful because it still feels a bit 'loose' or unstable.

Any tips or wisdom for taking care of a back situation like this? Should I just let it heal itself, or emphasize stretching it often, etc.? 'Just be smart' with it?

I've had 'kinks' and 'pinched nerves' in my neck and upper back before, but always would recover in a few days. Never something that lingered like this for six weeks already.


Cliffs:
Injured lower back, first time, harmlessly reaching for something on ground
Has mostly healed, not fully, is strong but feels vulnerable if careless
Doesn't keep me from working out, doing anything
Am clueless how to treat this type of back injury.
Am not interested in seeing specialist at this point, high deductable
In general, hoping for wisdom from people who've had experience with back issues etc.

Moved for more replies. Redirect left for knowledgeable H&F members to see. AT Mod DAPUNISHER


Update 5/21/12:

Thanks Pelove and eits for the suggestion of ice packs! This has been a great relief. The first day after applying it the night before I could tell things 'settled in' much better. It still has a weakness for moving wrong and will need to firm up some more, but it feels that everything is in the right place. In other words, while it's not perfect, it doesn't feel nearly as vulnerable to re-injury as it used to. I've iced it every day since, including after every workout, and will continue to do so until it no longer feels beneficial.

Thanks everyone for your feedback!

 

[Lamont Burns]

How far down are we talking here. If you had to focus on it, or when a twinge of pain rears its head... would you say it even reaches the top portions of your ass or not?

 

[Azraele]

If it were me, I'd get it checked out. yes, I saw that you're not interested in that, but if you've got something like a bulging disc, it's not something I'd mess around with.

 

[Miramonti]

How far down are we talking here. If you had to focus on it, or when a twinge of pain rears its head... would you say it even reaches the top portions of your ass or not?

I'd say it's roughly about 5 vertebrae above the top of the belt.

If it were me, I'd get it checked out. yes, I saw that you're not interested in that, but if you've got something like a bulging disc, it's not something I'd mess around with.

Aren't those are extremely painful? This is probably a 2-3 in discomfort at this point on a scale to 10, at the most. When I woke up the next day, the spasms were a 10, atleast compared to anything I've felt before. But once I learned about treating it with heat, I didn't experience near that level again.

 

[Azraele]

Taken from web MD :

"If a herniated disc is not pressing on a nerve, you may have a backache or no pain at all."

I'm not saying that's what it is, I was just saying that if it were me, a back injury is not something I'd want to fool around with. There are just too many possibilities of complications.

 

[Miramonti]

That's interesting to know. Yeah, if fooling around with it means not seeing a specialist, then I'll have to fool around with it for a while at this point.

 

[Doppel]

ANY AND ALL injuries of this sort that come along due to some kind of finite trauma the first step in recover is always rest. It is more important than anything else. Once it's recovered is when you could work toward possibly trying to avoid a relapse by changing stressors and/or strengthening.

I agree it may be worth seeing a specialist. 6 weeks is a good while to still be feeling issues from this.

 

[pelov]

Light stretching to increase the blood flow to that area should lessen the overall recovery time. Has it been getting better?

 

[Miramonti]

Light stretching to increase the blood flow to that area should lessen the overall recovery time. Has it been getting better?

Recovery from the initial injury is significant.

I'd guess it was feeling 75% recovered when I started working out again 3 weeks ago (after taking ~3 weeks off), and now I'd guess it's at about 85% and holding. Arching/stretching backwards, the opposite state it was injured in, seems to irritate it so I avoid being too aggressive in that direction. Overall I've been stretching it a lot, perhaps too much.

 

[pelov]

I've had a pinched nerve take 5 months to heal so don't be put off by the seemingly slow recovery. When dealing with nerve injuries it can take a long time to heal. That's not to say you don't have a herniated disc which can take even longer. But regardless of whether it's a joint, nerve or muscle issue then blood flow stimulation can help. Something like alternating between hot and cold packs coupled with stretching can help immensely. Strengthening the muscles of the back can also help alleviate some pain.

 

[Miramonti]

I've had a pinched nerve take 5 months to heal so don't be put off by the seemingly slow recovery. When dealing with nerve injuries it can take a long time to heal. That's not to say you don't have a herniated disc which can take even longer. But regardless of whether it's a joint, nerve or muscle issue then blood flow stimulation can help. Something like alternating between hot and cold packs coupled with stretching can help immensely. Strengthening the muscles of the back can also help alleviate some pain.

That's great feedback, thanks pelov. I'll start that, using hot and cold packs. I used heat originally, and that calmed and prevented more spasms, but then I stopped when the spasms stopped and discomfort decreased. I haven't used ice at all, but I imagine the combination would be great. It does feel like there is still some inflammation, as if that might be preventing things from settling back in to make the back feel secure again.

 

[OverVolt]

Get an MRI to see if its muscular or not. I wouldn't stretch too much honestly. It sounds like you are doing pretty good getting it back in order (no pun intended).

 

[Miramonti]

Get an MRI to see if its muscular or not. I wouldn't stretch too much honestly. It sounds like you are doing pretty good getting it back in order (no pun intended).

I feel pretty certain it's not muscular, since I don't have pain when I lift things, only feel looseness leaning over when not lifting something. Ironic, huh? There is also some light dull residual pain throughout the day regardless.

Just curious, why do you suggest not stretching too much? It seems I've been learning that, as if the area is inflamed and stretching irritates the inflammation, as opposed to aiding tight/damaged muscles.

But of course I'm not entirely sure. The goal is to progress more in recovery without an mri/specialist bill (high deductable.)

 

[eits]

Taken from web MD :

"If a herniated disc is not pressing on a nerve, you may have a backache or no pain at all."

I'm not saying that's what it is, I was just saying that if it were me, a back injury is not something I'd want to fool around with. There are just too many possibilities of complications.

more than likely, that is what it is. most people take horrible care of their spine and think they don't have any problems just because they can't feel anything. then, one day, they go to do something mundane, like picking up a sock off the floor, and end up throwing their back out.

blah blah blah, go see a chiropractor.

 

[eits]

Get an MRI to see if its muscular or not. I wouldn't stretch too much honestly. It sounds like you are doing pretty good getting it back in order (no pun intended).

it's not necessary until a conservative treatment plan has failed.

 

[eits]

That's great feedback, thanks pelov. I'll start that, using hot and cold packs. I used heat originally, and that calmed and prevented more spasms, but then I stopped when the spasms stopped and discomfort decreased. I haven't used ice at all, but I imagine the combination would be great. It does feel like there is still some inflammation, as if that might be preventing things from settling back in to make the back feel secure again.

don't use hot packs. only use ice (not cold packs, but ice... cold packs aren't as good as ice).

10 mins on (or until the minute it starts to go numb)
10 mins off
10 mins on (or until the minute it starts to go numb)

 

[Miramonti]

don't use hot packs. only use ice (not cold packs, but ice... cold packs aren't as good as ice).

10 mins on (or until the minute it starts to go numb)
10 mins off
10 mins on (or until the minute it starts to go numb)

Thanks for the feedback. Any particular reason to not use heat and just go with ice?

Yeah, after the injury and having missed a morning flight the next day due to the spasms, I made an appt. that afternoon with a chiropractor. I assume it was too late at that point because it didn't help (altho she did wonders for my upper back. 🙂 )

 

[lxskllr]

This might be the start of a life time of issues. My back's fuxxored, and almost any kind of repetitive posture gets it hurting, especially bending over. It gets so bad sometimes, I'm ready to jump out of my skin, and that's not including when it really goes out. When that happens, something I drop on the floor might as well have fallen to New Jersey for all the chance I have of retrieving it :^/

 

[Miramonti]

This might be the start of a life time of issues. My back's fuxxored, and almost any kind of repetitive posture gets it hurting, especially bending over. It gets so bad sometimes, I'm ready to jump out of my skin, and that's not including when it really goes out. When that happens, something I drop on the floor might as well have fallen to New Jersey for all the chance I have of retrieving it :^/

I hear that, fear that, but hope I'm not near that. 😉

Now that I've gotten a taste of how bad it can be and what it must be like for some unfortunate sufferers including yourself, I want to take care of this, albeit will have to do so at this point, if possible, on a restricted budget.

 

[ky54]

Listen to me and listen to me good - get a lawyer and get one now.

 

[grohl]

continue doing what you are doing. 8-10 weeks until complete recovery is not uncommon.

I have had back surgery 10 years ago. Fir the last five years I will get 1-2 episodes like yours a year. What I have learned is, being more actively early on is better than "resting" your back. But I also think you will learn what works best for you over time.

Don't get discouraged. You will improve. Incorporate more strengthening and stretching exercises into your workout routine (after you heal) to prevent reoccurances.

 

[eits]

Thanks for the feedback. Any particular reason to not use heat and just go with ice?

Yeah, after the injury and having missed a morning flight the next day due to the spasms, I made an appt. that afternoon with a chiropractor. I assume it was too late at that point because it didn't help (altho she did wonders for my upper back. 🙂 )

not all chiropractors are good. what all did she do on your visit?

pm me where you live... i'll find you someone in your area that i would try if i were in your shoes.

don't use heat because it's still a relatively new injury and would increase the inflammation in the area. it may feel great when the heat is on, but as soon as you take it off, it'll end up feeling worse than when you put it on.

 

[ky54]

Either get a fucking lawyer or shoot yourself in the head and make it easy on yourself.

 

[ky54]

continue doing what you are doing. 8-10 weeks until complete recovery is not uncommon.

I have had back surgery 10 years ago. Fir the last five years I will get 1-2 episodes like yours a year. What I have learned is, being more actively early on is better than "resting" your back. But I also think you will learn what works best for you over time.

Don't get discouraged. You will improve. Incorporate more strengthening and stretching exercises into your workout routine (after you heal) to prevent reoccurances.

Wow, work for the insurance companies? Jesus christ...

 

[Miramonti]

continue doing what you are doing. 8-10 weeks until complete recovery is not uncommon.

I have had back surgery 10 years ago. Fir the last five years I will get 1-2 episodes like yours a year. What I have learned is, being more actively early on is better than "resting" your back. But I also think you will learn what works best for you over time.

Don't get discouraged. You will improve. Incorporate more strengthening and stretching exercises into your workout routine (after you heal) to prevent reoccurances.

Thanks. It's definitely a learning experience. I think if I can get it back to 100%, I will have a totally new perspective and approach to keeping it healthy. Considering horror stories I've heard from others and how mild this is at this point, I'm confident it will get there.

not all chiropractors are good. what all did she do on your visit?

pm me where you live... i'll find you someone in your area that i would try if i were in your shoes.

don't use heat because it's still a relatively new injury and would increase the inflammation in the area. it may feel great when the heat is on, but as soon as you take it off, it'll end up feeling worse than when you put it on.

I see, thanks. The chiro I went to was my first visit ever to one, and it's a bit foggy what she did. She started with a evaluation for range of motion (and balance iirc.) Her eventual assessment was that something had 'turned' slightly to the right, but I didn't write down her terminology for it.

While on my back, she brought my knee over the other leg, twisting me a bit, and basically jumped on my hip, landing her stomach into the side of my pelvis. (she was a short plump woman and seemed to enjoy putting her weight into it, lol.) She was hoping for a 'crack' but didn't get it.

She also tried adjusting my neck with the theory that by straightening it, she was equalizing the strength all the way down my back such that I could now show equal resistance to her hand with each of my shins when she asked me to extend them into her hand. She felt this was successful and would say, 'see, did you see that? I thought so...'. Needless to say my wife and I felt that part was bogus.

While on my stomach, she also worked on my upper back by tilting my head slightly to each direction and quickly pressed the back of my head downward, which produced some 'cracks' for each side. These were actually helpful as I've had range-of-motion issues with the upper back that it seemed to alleviate them. She did a fair amount more than that but is all I can remember at this point.

She is part of a local chain of chiro's that takes my insurance, but the one my wife has previously seen and had confidence in was unfortunately unavailable that afternoon...she was the only one with an open schedule (coincidence?:hmm: )

What is your thought on when something like this might benefit from a good chiro? I'm currently under the impression that she may not have been helpful at the time because it was a new injury and had swelling, and things won't sit right until the swelling is nearly gone. So even at this point, that may still a hindrance? She may have sucked, but to be fair she also only had one 'crack' at it.

Another concern I guess is giving another chiropractor a shot at it without the benefit of an mri, since now I know it's a bit more injured that I previously assumed and not just something to 'pop back in place and all is fixed.'