[EneMy@fSelf]

Today I did some sitting rows on a machine and in the 3rd set i did something stupid but didnt think it will effect so much, it's hard to explain it cause my english isn't that good but i'll try... during the set (5'th repitition maybe) i tried to rise up just to fix my position and during that movement (which was stupid cause the weight was very heavy for me anyway) i felt a "knak" in the lower back and continued the set with the pain and then i couldnt even bend over... i stopped the workout and did aerobics and it hurts until now...

any suggestions? (beside rest, i know resting is always the best but any other things to increase the speed of the recovery?)


p.s i just wanna say, i fucken hate my gym, the equipment sucks ass (not that its the fault of the equipment but anyway) and theres a bunch of homos.

[Diesel]

I would say to stretch it out. And, if you dont stretch before you lift, you should b/c it may help prevent stuff like this from happening. Give it some time to heal up, back injuries seem to take forever, especially lower back. Also, go for walks on days you dont work out. That will help keep ur lower back loose, which will help recovery. I would say give it a week and if it doesnt get better go to the doc, if its bad enough now I would go to the doc now.

Edit: Specifically hip stretches, they're hard to explain but if you need me too ill try.

[EneMy@fSelf]

Thanks for the help i always strech but i never do back streches i mean i dont do anything special for the back before i start lifting beside usually doing some warm up pull ups and first set on pullover is a warm up too... thats about it./

the good thing is, i always learn a new thing when i injure myself... never doing another back workout without good streching...

[Diesel]

yea, the easiest way to learn is from ur mistakes. whats rough tho, is that ur back is tough to stretch thoroughly

[philosopher]

lower back probs sucks big time. you need youre back at almost every muscle group. take some rest and eat well. before you go to the gym fist warm it up with hyperextensions and strech the back. if you feel any pain stop right away. you need youre back youre whole life and you only got one so be carefull.

[bigDman]

i hurt my back too

so if any one could explain some back or hip strechs thatd be great

[Banshee20]

Originally Posted by bigDman

i hurt my back too

so if any one could explain some back or hip strechs thatd be great

This website http://www.exrx.net/Lists/Directory.html is perfect for answering your question. I started thinking about how to explain/describe some hip complex and back stretches and found it impossible. You know what they say, a picture is worth a thousand words.

Click on the muscle you want to stretch on the right side of the screen, Back is in the middle of the list and Hip is towards the bottom. When you click on one, a new screen will open and then click on stretch and a pic and explanation will appear. :) These are static stretches, for you(being an athlete) some dynamic/active type stretches would work well also. Self Myofascial Release is good technique as well. This is where you use a foam roll to perform deep tissue massage(essentially). I will explain further if you like.

Good Luck

Banshee

[Nothin' but a peanut!!]

get some pnf stretches for your back done maybe

[MaKaVeLi]

when i injured my back doing deadlifts, many excercises were just impossible to do...anyhow after 2 months of physio and a further 6 months of taking it easy it has gotten substantially better but STILL not 100% so you really have to take care...

[front_row]

if you want a stretched lower back, stretch your hamstrings, then try some dynamic stretches (NOT ballistic stretches)