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  • Posted On: 03-14-17, 8:51 am (EDT) #1

    Middle Back injury

    March 14, 2017, 8:51 am

    I managed to tweak the middle of my back the other day somehow, and it doesn't seem to be getting much better. Any advice? It isn't dibilitating (yet), but it definitely interferes with my ability to train properly.

  • Posted On: 03-14-17, 9:30 am (EDT) #2

    Middle Back injury

    March 14, 2017, 9:30 am
    Posted by: jestlin

    I managed to tweak the middle of my back the other day somehow, and it doesn't seem to be getting much better. Any advice? It isn't dibilitating (yet), but it definitely interferes with my ability to train properly.

    If it's something you feel is painful enough to see a Dr. then have it checked incase it may be serious. Other than that sometimes you got to step back and take the time to let it heal even if it's a week out of the gym. A week out is better than the possible 3 months.

  • Posted On: 03-14-17, 11:35 am (EDT) #3

    Middle Back injury

    March 14, 2017, 11:35 am

    Been there and yes it is sometimes smart to take a week off working that part of your anatamy. I've been there with a dead lift injury in my lower back. Took the week off doing any excercises that would stress my lower back. A week went by and I started with just a 45 lb bar on day one and slowly over three weeks worked my way back to my normal weight. Most of the time it is just a pulled muscle and you need to let it heal but it also need to be worked to recover fully. Scott probably can help you with it by suggesting some basic body weight excercises.

  • Posted On: 03-14-17, 2:20 pm (EDT) #4

    Middle Back injury

    March 14, 2017, 2:20 pm
    Posted by: jestlin

    I managed to tweak the middle of my back the other day somehow, and it doesn't seem to be getting much better. Any advice? It isn't dibilitating (yet), but it definitely interferes with my ability to train properly.

    Injuries are tricky because you can't always know what happened or how bad it is. I have a really high tolerance for pain, so I usually feel fine when only a tiny bit injured and it tends to escalate (luckily I've developed more sensibility through mind-muscle connections for when things 'don't feel right').

     

    I would suggest taking time off and letting it heal. That's what I usually do. With back injuries in particular, I stop working back (and DL and Squat) and basically anything that includes back (so even your bench press if you use leg drive for it, you might be fine with unarched bench, but just know you're not going to be as strong.

     

    Another thing I love doing for back is reverse hyper (particularly when I'm having a bit of trouble with my spinal erectors). If you don't have a reverse hyper setup, you can always lay down and hyperextend your back just to get blood into the muscle. If this hurts, stop doing it. However, if it doesn't, just try to get the muscle some blood after a while of rest so it can fully heal.

     

    If that doesn't help, try massages or go see a doctor!

     

     

    Also, always remember to stretch and cool down after a workout (particularly if you're using a lot of intensity).

     

    Best of luck with your back!

  • Posted On: 03-15-17, 8:45 am (EDT) #5

    Middle Back injury

    March 15, 2017, 8:45 am

    Thanks for the advice! Woke up this morning, and the entire middle of my back is a giant knot....Think I might try and get a massage today to losen things

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