TromboneAl
Give me a museum and I'll fill it. (Picasso) Give me a forum ...
- Joined
- Jun 30, 2006
- Messages
- 12,880
After straining my back every few years, I got obsessive about researching it, and I thought I'd pass on what I've learned. I'm not a doctor, so don't follow what I say in any way.
Note that one meta study found:
When you pull a muscle in your back
The advice on this is consistent. This is what I'll do next time (hopefully there won't be a next time): Put ice on it immediately, even if it doesn't seem like a big strain. Continue icing on and off for 2 days, and drink a lot of water. Rest for 2 days. Cancel anything that would involve sitting (piano lesson, for example) for a month. Start doing a lot of walking after 2 days of rest, and avoid sitting in a chair or traveling in a car.
Stretching
Once you've recovered start stretching regularly. A problem here is that most research shows that stretching prior to exercise does not help prevent injuries. I'm hoping that regular stretching, however, can be effective.
After a month of twice-per-day stretching I've improved my flexibility significantly, and it would seem that that would decrease the stress on back muscles. Anyway, here are two books I recommend:
This is good for helping you do the stretches just right:
Amazon.com: Stretching Smarter Stretching Healthier eBook: Dr. Jolie Bookspan MEd PhD FAWM: Kindle Store
For example:
This one has a list of stretches:
Amazon.com: Stretching for 50+: A Customized Program for Increasing Flexibility, Avoiding Injury, and Enjoying an Active Lifestyle eBook: Karl Knopf: Kindle Store
Youtube is also a good source of stretching info (both good and bad).
Most important thing I learned is that stretching too hard is counterproductive, since the muscles will contract.
Back Exercises
There isn't a consensus on this, but I've concluded that many core-strengthening exercises are bad. Example: crunches, supermans, back extensions. I know that my crunches didn't prevent my latest muscle strain. I figure there are enough other exercises that I can avoid these.
Stop Doing Sit-Ups: Why Crunches Don't Work - Newsweek
http://ezinearticles.com/?Why-Crunches-and-Situps-Are-Bad-for-Your-Back&id=486972
The key with these is that although the exercises seem wimpy, if you hold them long enough they are tough. A side plank, for example, seems like it would only be challenging for old, out of shape sissies, but try hold it for a minute or longer.
One thing you can do, carefully, while recovering, is use your pain to see which exercise will strengthen the particular muscle that you injured.
Here's my current list of back exercises which I do twice per week (Body by Science convinced me that more often that that wouldn't help much).
Back Strength Exercises (import to MobiList)
Reverse Plank
Leg Drop
Neck Raise with Strap
Hip Raise
Press-up
Plank
Side Plank
Standing Leg Raise
I'm also hoping that my Bowflex exercises in which the back is stressed but held rigid (for example, seated lat row) will help here.
Posture
In the past I've pretty much given up on improving my posture. I'd "Sit up straight" and five minutes later, I'd be back to slouching.
I think I'm doing better now in part with the help of this book:
Amazon.com: 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot (Remember When It Didn't Hurt) (9780979303609): Esther Gokhale, Susan Adams: Books
Although the author disagrees with some conventional wisdom.
Another help is the stretching of my pectoralis muscles and strengthening of my neck muscles (chin tucks, neck raises). After a month of this, it feels more comfortable to tuck my chin in and align my head properly.
I hope this stuff works!
Note that one meta study found:
When you pull a muscle in your back
The advice on this is consistent. This is what I'll do next time (hopefully there won't be a next time): Put ice on it immediately, even if it doesn't seem like a big strain. Continue icing on and off for 2 days, and drink a lot of water. Rest for 2 days. Cancel anything that would involve sitting (piano lesson, for example) for a month. Start doing a lot of walking after 2 days of rest, and avoid sitting in a chair or traveling in a car.
Stretching
Once you've recovered start stretching regularly. A problem here is that most research shows that stretching prior to exercise does not help prevent injuries. I'm hoping that regular stretching, however, can be effective.
After a month of twice-per-day stretching I've improved my flexibility significantly, and it would seem that that would decrease the stress on back muscles. Anyway, here are two books I recommend:
This is good for helping you do the stretches just right:
Amazon.com: Stretching Smarter Stretching Healthier eBook: Dr. Jolie Bookspan MEd PhD FAWM: Kindle Store
For example:
This one has a list of stretches:
Amazon.com: Stretching for 50+: A Customized Program for Increasing Flexibility, Avoiding Injury, and Enjoying an Active Lifestyle eBook: Karl Knopf: Kindle Store
Youtube is also a good source of stretching info (both good and bad).
Most important thing I learned is that stretching too hard is counterproductive, since the muscles will contract.
Back Exercises
There isn't a consensus on this, but I've concluded that many core-strengthening exercises are bad. Example: crunches, supermans, back extensions. I know that my crunches didn't prevent my latest muscle strain. I figure there are enough other exercises that I can avoid these.
Stop Doing Sit-Ups: Why Crunches Don't Work - Newsweek
http://ezinearticles.com/?Why-Crunches-and-Situps-Are-Bad-for-Your-Back&id=486972
The key with these is that although the exercises seem wimpy, if you hold them long enough they are tough. A side plank, for example, seems like it would only be challenging for old, out of shape sissies, but try hold it for a minute or longer.
One thing you can do, carefully, while recovering, is use your pain to see which exercise will strengthen the particular muscle that you injured.
Here's my current list of back exercises which I do twice per week (Body by Science convinced me that more often that that wouldn't help much).
Back Strength Exercises (import to MobiList)
Reverse Plank
Leg Drop
Neck Raise with Strap
Hip Raise
Press-up
Plank
Side Plank
Standing Leg Raise
I'm also hoping that my Bowflex exercises in which the back is stressed but held rigid (for example, seated lat row) will help here.
Posture
In the past I've pretty much given up on improving my posture. I'd "Sit up straight" and five minutes later, I'd be back to slouching.
I think I'm doing better now in part with the help of this book:
Amazon.com: 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot (Remember When It Didn't Hurt) (9780979303609): Esther Gokhale, Susan Adams: Books
Although the author disagrees with some conventional wisdom.
Another help is the stretching of my pectoralis muscles and strengthening of my neck muscles (chin tucks, neck raises). After a month of this, it feels more comfortable to tuck my chin in and align my head properly.
I hope this stuff works!