Hurt my back by *drumroll*. . .

[episodic]

Doing burpees. I was on 17 of 20. I tried to get 20 - previous was 15. Threw my leg behind me on the down plank extension - white hot pain. Been in bed all day. Hurts to set n bend.

Thoughts on back 'recovery'? Of course it is Friday evening..

 

[KDOG]

Ugh. Sorry to hear that.

 

[Blackjack200]

Wow, did you feel any discomfort before that? That really sucks.

 

[episodic]

No, no discomfort at all. I've even been 'proud' of how strong I've felt lately.

 

[SociallyChallenged]

A lot of people get soft in their core during burpees during that phase, resulting in excessive lumbar extension. If that's the case, then it could be your facet joints, anterior spinal ligament, anterior disc, nerve (if you got any pain into the leg, numbness, tingling, searing). Take it easy for a bit, you may have just irritated the joints. Currently, stay away from burpees and when you go back into them later (maybe in the next 4-6 weeks if you feel alright) make SURE you aren't caving in your low back into extension. Stretch your hip flexors a lot - if they're tight, they're going to pre-position you in extension and bringing the legs back will make it worse.

 

[episodic]

No pain in the legs, searing, etc. Just lower back above the hip bones if that makes sense. The pain was sudden and startling, then just now dull and achy. No hurt if lying still or sitting erect. It is just the transition to and from sitting, standing where the pain comes in. Its best described as unpleasant and a feeling of instability. I don't want to level my hips and I'm unconsciouslly walking hunched forward just a hair. I probably was tired. I have a cyclist/runner kind of body and my upper is weak as compared. I've been trying to 'work on that'. Thats where this got me, lol.

 

[SociallyChallenged]

Hm, could even be some sacroiliac joint pain or dysfunction as well.

When you're trying to work on your strength, plyometrics aren't the place to start 😛 That's where planks, leg raises, ab roll-outs, lunge while holding a band that pulls you to the side, etc come in first. Plyometrics should really only come after you have a really nice base.

 

[episodic]

I've only recently started plyo. I've been planking for months - front, side, etc. I can hold a front plank for 5 minutes if I want. I do lunges weighted, unweighted, I do 100 body weight squats no problem. I can do 100 leg raises, no problem. I can actually do a few l-sits hanging from a pull up bar. I started working on strength a while back and I've only recently incorporated box jumps, burpees, etc.

Basically below navel I'm decently strong. Above navel, tiny arm shoulder syndrome ;P

I guess I'm getting 'old'.

The things you were mentioning as possible problems? Ice, ibuprofen, foam roller, and rest? Is that pretty much the regime?

 

[SociallyChallenged]

I've only recently started plyo. I've been planking for months - front, side, etc. I can hold a front plank for 5 minutes if I want. I do lunges weighted, unweighted, I do 100 body weight squats no problem. I can do 100 leg raises, no problem. I can actually do a few l-sits hanging from a pull up bar. I started working on strength a while back and I've only recently incorporated box jumps, burpees, etc.

Basically below navel I'm decently strong. Above navel, tiny arm shoulder syndrome ;P

I guess I'm getting 'old'.

The things you were mentioning as possible problems? Ice, ibuprofen, foam roller, and rest? Is that pretty much the regime?

The question is were you doing them with good form though? A lot of people do planks, ab work, leg raises, etc and they are wrenching the heck out of their back. They're not actually controlling the movement and protecting their spine. It could be you got into that habit - I've seen it a million times with runners and cyclists.

Well, if it's the facet joints in the spine, pretty much only rest and proper positioning will help that (in addition to light movement). To help with any muscle strain, ice would be alright. To help with muscle spasm, heat would be good. I actually wouldn't recommend the foam roller because it could put you into extension, thus stressing the joints of your back and ligaments on the front of the spine more. I'd suggest the hip flexor stretches above most everything else. That and all the movement that is comfortable.

 

[episodic]

Thanks for your thoughts as usual Socially. It is a wonder any of us can make it through a workout I think - with all of the things that can go wrong. I was googling the facet joints. It seems that would be degenerative changes and slipped discs, and such. I'm taking that is the 'nastiest' of the things you mentioned.

Thanks again - off to google hip flexor stretches to see what all is out there I don't know about.

 

[SociallyChallenged]

Thanks for your thoughts as usual Socially. It is a wonder any of us can make it through a workout I think - with all of the things that can go wrong. I was googling the facet joints. It seems that would be degenerative changes and slipped discs, and such. I'm taking that is the 'nastiest' of the things you mentioned.

Thanks again - off to google hip flexor stretches to see what all is out there I don't know about.

Actually, there is a lot that can go on at the facet joint. Technically, you have a small meniscoid (little piece of cartilage) than can potentially slip its position, causing the connective tissue attached and bone underneath to cause pain. If it gets repositioned, then it's no worries. Not every pathology with the back is degenerative or serious in nature, but most of them suck a lot because they're painful. Usually disc herniations or "slipped discs" are from flexion injuries, which your's isn't.

 

[iluvdeal]

Sorry to hear that, it never occurred to me I could seriously hurt my back doing burpees, I'll be sure not to let my form get sloppy towards the end after reading about your experience.

Just wondering, did you do any other exercises previous to your burpees where you felt something from your lower back? I was just thinking if it might have been tweaked earlier in the workout and the burpees just pushed it over the edge?

 

[episodic]

I was in a circuit. Before I had done 25 box jumps (but low - like 18 inches). I had done 25 band assisted strict pullups, and I had done 25 kettle bell swings with 25lbs (have done many many times). I was on 17 out of 25 burpees and I had made my mind up because I was getting tired I wasn't going to do more that 20. Guess I should have stopped at 15.