Latest posts

Forum Statistics

Threads
27,574
Posts
541,616
Members
28,555
Latest Member
pbtom
What's New?

Left spinal erector pull

jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,805
684
I jus pulled in my driveway from the gym and am cursing under my breath. At the end of my leg exercise I had some straight leg deadlifts for a stretch pump exercise and I ****ing pulled my left middle spinal erector. It only hurts when I go from 80% bent to standing straight up

Im sure it's minor and would heal on it's own.. Only problem is, I am two weeks out from contest and 4 weeks after that is national stage... I not only need to maximize these final work outs but I need to make sure my back muscles are properly engaging when hitting my poses. Any rehab things I can do aside from hitting the foam roller to speed things along?
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Two things. Get a car buffer with a six inch disc. Have someone massage the area with that. After a couple minutes of it on the flat surface, have them turn it on its side and go up and down each side of the spine. This will hurt but hang in there.

Other thing is to get to lacrosse balls and tape them together with sports tape. This is called a "peanut." Use that instead of a foam roller to roll out along the spine. If you find a tender spot, lay on it for 2 minutes and make sure you continue to breathe. You will feel it loosen up.

A third thing you can try is hit a walgreens or walmart and buy an e-stim unit. They make battery powered ones for less than a hundred bucks. Slap that on and shock the hell out of the muscle.
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,805
684
I will have access to a high end estim unit next week. Gonna do the lacrosse balls first and maybe PVC pipe. Don't have the extra cash for a myofascial massage but if it lags and is an issue in peak week I will go to my local powerlifting gym as there is a lifting/bbing sports massage specialist there and I hear she works wonders
 
GiantSlayer

GiantSlayer

VIP Member
Jan 27, 2013
2,402
723
When my lumbar acts up, I wear a belt during every workout. I concentrate on contracting my abs hard against the front of the belt to create a nice platform across my lumbar. (adds some definition to abs too, so why not) Sorry your not feeling 100%. I'm sure you'll be fine very shortly. Maybe you can sub deads for rack pulls? Maybe sumos? I'd say front squats are probably off limits for right now.
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
I will have access to a high end estim unit next week. Gonna do the lacrosse balls first and maybe PVC pipe. Don't have the extra cash for a myofascial massage but if it lags and is an issue in peak week I will go to my local powerlifting gym as there is a lifting/bbing sports massage specialist there and I hear she works wonders

Don't do the PVC. Its too hard and is very difficult to relax the muscle when doing it. It's better suited for calves and glutes.
 
P

pepino

Senior Member
Jul 1, 2013
132
8
GET THE CAR BUFFER BROTHER!!!

When P of B first suggested it, I thought sure why not. And if doesn't work I will add it to the dozen other sport toys that I have.

But holy-cow that buffer has made a big difference in my re-hab.

Seriously, get the buffer. You won't regret it.
 
ketsugo

ketsugo

MuscleHead
Sep 10, 2011
2,652
486
Massage is like a temporary fix - you need to exercise and streghtnen your erectors . In 1995 I had complete Lower spine reconstruction. Now at 48 I never use a belt- my body has been conditioned thru exercise specialization to be it's own belt . Belts actually weaken the muscle. Only use when your injury is acutely inflamed . Hypers, deads, rotary cable woodcutters all contribute to buildin your own internal girdle . They should be regular part of routines . I do heavy deads, bent over rows with 6 plates no belt . Over head presses 6 plates on flat bench no support . I'm not suggesting you all, but my point- post surgery I built a Lower back that grows stronger as I get older . When I was 26 I was huge and could not do these lol. Just for record - daily martial arts of 40 years being thrown violently on my back too - no pain no stiffness ever . Turn your body into its own belt . It's so easy it's almost stupid lol
 
PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Massage is like a temporary fix - you need to exercise and streghtnen your erectors . In 1995 I had complete Lower spine reconstruction. Now at 48 I never use a belt- my body has been conditioned thru exercise specialization to be it's own belt . Belts actually weaken the muscle. Only use when your injury is acutely inflamed . Hypers, deads, rotary cable woodcutters all contribute to buildin your own internal girdle . They should be regular part of routines . I do heavy deads, bent over rows with 6 plates no belt . Over head presses 6 plates on flat bench no support . I'm not suggesting you all, but my point- post surgery I built a Lower back that grows stronger as I get older . When I was 26 I was huge and could not do these lol. Just for record - daily martial arts of 40 years being thrown violently on my back too - no pain no stiffness ever . Turn your body into its own belt . It's so easy it's almost stupid lol

Right on. I have thrown in reverse Hypers and this back attack machine along with my usual squats deads GM etc and it's made a difference. Working your abs though is essential as well IMO.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Sorry to read about this. Wishing you all the best for your upcoming shows ~ hopefully you can have a fast recovery that doesn't interfere too much with your training & prep.
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top