I properly fucked up my back yesterday... Deadlifted too much weight then proceed with weighted sit-ups... had this massive twinge in my back... felt like a trapped nerve.

Woke up around 5am this morning and my back went into a massive cramp... had to get the girl I'm seeing to roll me over onto my back!!

This is a through back from an old Judo injury I picked up years ago! If I exert my back too hard, I completely fuck myself up...

How long do you guys think I should lay off the big compound exercises? I'm on a roll at the minute with the training... and don't wanna stop! Plus I have a 10K run in a few weeks...

Also... I don't want to be one of those twats that wear one of those belts (especially cos I'm moving massive weights atm)... but I don't wanna fuck up my back either... thoughts?

Any tips would be helpful?

Ibuprofen for swelling, paracetamol for pain-- hot baths
after a few days rest start stretching it out and doing light exercise like walking
id say after a week and hald when the pains gone-- do lightweight deadlifts of hyper extensions.
thats if the injury is MUSCULAR, if its a disc or ligament you need to seek proffessional help.

I tore my lower back years ago doing 550 lb deadlifts for 10 reps - felt a squealch.
immediately everything ceased up-- felt like somone had run across the gym and kicked me in the stomach, couldnt breath, talk properly.
took me out of action for months-- but exerciseing the injured muscle is a big part of recuperation.
start with hyper extensions, then 20 rep deadlifts, you`ll get back there, although saying that i never actually did get back upto 550 deadlifts every again afterwards

lower back injuries suck you cant get comfortable no matter what you do

Don't fuck about, get yourself down to a proper sports physio for diagnosis.

PS

Nothing wrong with using a belt for top sets, just don't use it for everything like the curl brahs using a belt during 21's ¬_¬

It can't hurt to go see a doctor mate. If it's nerve damage then it needs professional attention. In the meantime, use 2 paracetamol and 2 ibuprofen, 3 times a day for no more than 3 days to help with the pain, and avoid straining the muscles. Just for the record, both ibuprofen and paracetamol are anti-inflammatories, but whilst para is more harmful to the liver (hence why you have to avoid alcohol), ibu is more harmful to the stomach (so you need to avoid acidy foods).

Chances are it's just a strain, in which case the doctor will be able to put your mind at rest and tell you the right thing to do.

No one told me about the ibuprofen / stomach thing... in January I was doubled over for weeks cos I took too much! My own stupid fault...

If you go to the doc he might give you some diazepam if you're having muscle spasms cos it's a powerful muscle relaxent. I wouldn't I would pop to the docs though if you bird had to roll you over. when you were doing the weighted sit ups were you twisting? If so one of your vertibrey probably poped out of place causeing the muscles to spasm that's what happend to me.

You having a laugh? doc giving you diazepam for muscle spasms? surely they would prescribe somthing else that isnt highly psychological and physically addictive

I love em though! cant get hold of them now but gee a few of those and a glass of wine andi felt like i was melting through the bed hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm mmmmmmmmmm

he gave them to me but to be fair I did hit the floor in pain.

plus the fucker only gave me 10 2mg ones so I had to choose between one night of fun and two days of pain plus the risk of more damage. I chose to be sensible.

I think you can buy paramol over the counter it says on packet can cause addition I think it's part of the opiate family If you want a legal high not tried it myself though cost about £5.

but seriously don't do drugs.....do birds.

You can learn about the lower back, and what to do about it, here

jamessteeleii.blogspot.com

(James also lives in Southampton, and will be in London for T21C).