Advice For Neck And Back Injury Recovery?

McTech0911McTech0911 RAW Grass Fed Protein Bars

I injured my neck at the gym 7 months ago doing overhead dumbell presses, and then injured my lower back at the gym doing deadlifts to failure (stupid I know). My neck hurts mostly when I lean my head back to look up at the ceiling with very limited mobility in that movement. The pain seems (to me) to be in a disc/vertebre and deep in my right trap muscle. The pain is back and to the right. Its been consistent pain since I injured it. My lower back injury consists of  my back being very tight especially when putting on socks or shoes, or bending over to pick something up. Its 65% tightness which comes first and 35% pain. Ive tried all kinds of stretches, MobolityWOD exercises, etc. I haven't avoided the gym up until about 2 weeks ago. I just saw an orthopedic, had an xray and was told that it looks musculoskelatal in the neck and back (no disc issues bulges or herniations) He said I didnt yet need an MRI. He sent me to physical therapy where Ive been for the last 2 weeks with no noticeable improvements. The pain is still there 


 


Can anyone offer any advice on hacking the recovery for these types of injuries? (stretches, supplements, exercises, gadgets etc?)


 


Should I be completely avoiding the gym? I want to get back to squats, deadlifts, pullups, bench press, sprints, etc as soon as possible!


 


Thanks!


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Comments

  • It's going to be hard for anyone to give you good advice.  I've had a lot of injuries and the best thing to do is just take it easy, but still maintain range of motion.  Don't worry about losing strength...you need to heal.


     


    An MRI may or may not be of any value.  You may see abnormalities, or you may not.  They may be causing the pain or they may not.  Age is somewhat a factor in this.


     


    Do the exercises the PT tells you to do.  You hurt your back because you did dead lifts wrong.  You compounded the problem by doing them to failure.  This is good news, because it doesn't mean your body is inherently prone to failure, it means you just made an error. 


    Follow the Kelly Starrett stuff.  Fix your posture.  Sleep well and keep inflammation low.  You will heal, but be patient. 


     


    Also buy yourself some of the trigger point therapy books.  It might be that your neck pain is hanging around longer than you would like because of trigger points in weird spots.


     


    Good luck.


  • McTech0911McTech0911 RAW Grass Fed Protein Bars

    Thank you for the advice. Ill look into the trigger point therapy


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  • deeperdeeper
    edited November 2013

    NUCCA. Do nothing before you get a free consultation from a licensed practitioner. 


     


    http://www.nucca.org


     


    Also, not all NUCCA practitioners are listed on the NUCCA website, so search for a local one. 


  • John BrissonJohn Brisson The Legend Formerly Known as Ron Swanson ✭✭✭

    L-Glutamine Loading and Creatine to help with a faster recovery times.


     


    Natural Anti-Inflammatory supplements like curcumin, fish oil, systemic enzymes, to help control inflammation.


     


    I would also use collagen type 2, vitamin c, and serrapeptase, to help maintain proper disc health and to minimize scaring.


     


    Finally, R-Lipoic Acid, and proper magnesium supplementation to optimize nerve health.


     


    Good luck!


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  • McTech, I agree with Dr. Doug McGuff on this. The vast majority of ALL back problems self-correct in under 6 or up to 12 weeks. This is one of the most frequent causes of hospital visits on the planet. We can thank our evolutionary biology for this, when we evovled from a knuckle dragging monster to our current selves. It leaves us very susceptible to lower back injuries.


     


    Given that the vast majority of back pain injuries heal on there own, it is difficult to say Chiropractic, acupuncture, physio, massage therapy etc... are the saviors. They are good modalities in treating symptoms in many cases though. I would take it easy, and let your body heal. If you do not seem to be getting better in due course, then it may be time to consult a specialist.


     


    Oh, and read doug McGuff's body by science. Certianly one of the most phenomenal and under appreciated books of its time, and you wont have to worry about another training related injury, ever, again.


  • AFPAFP
    edited December 2013


    McTech, I agree with Dr. Doug McGuff on this. The vast majority of ALL back problems self-correct in under 6 or up to 12 weeks. This is one of the most frequent causes of hospital visits on the planet. We can thank our evolutionary biology for this, when we evovled from a knuckle dragging monster to our current selves. It leaves us very susceptible to lower back injuries.


    Given that the vast majority of back pain injuries heal on there own, it is difficult to say Chiropractic, acupuncture, physio, massage therapy etc... are the saviors. They are good modalities in treating symptoms in many cases though. I would take it easy, and let your body heal. If you do not seem to be getting better in due course, then it may be time to consult a specialist.


    Oh, and read doug McGuff's body by science. Certianly one of the most phenomenal and under appreciated books of its time, and you wont have to worry about another training related injury, ever, again.




    It's not the spine that is at fault but rather the stupid things we do the our bodies are not designed to do like sit in a chair 8 hours a day starting from age 5.


    Yes most back pain goes away after 6-12 weeks however the underlying cause does not, this is why you see repeat incidences with patients. These are not separate incidences but rather repeat incidences.


    Part of healing should involve finding the underlying cause(s).


    Did the physio perform at least a 1hour assessment to determine the underlying cause of the injury including look at the way you perform these exercises (when no pain is present)? If not then find another therapist that does and can really help you. Part of the assessment should include a comprehensive postural assessment.
  • And what ever you do DONT follow body by science
  • McTech0911McTech0911 RAW Grass Fed Protein Bars

    I went through 8 weeks of physical therapy and I still have the neck pain the back pain has pretty much subsided. MRI indicated I have 4 bulging discs and 2 of those 4 are also herniated. Health insurance just expired also. 


     


    John, will the C, serrapeptase and collagen help rebuild the disc tissue? Maybe in combination with a gelatinous bone broth?


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  • DustyKDustyK
    edited January 2014


    And what ever you do DONT follow body by science




     


    AFP, its next to impossible to injure yourself using the body by science protocol. I do not see how one could injur any part of their body, especially lower back, if following the protocol PROPERLY. If you did or know someone who did, you are simply not doing it right.


     


    If you have some other underlying proneness to injury that would be a different story and you should go easy on what you do but still use strength training to help strengthen your entire body.


     


    But conventional "strength training" vs BBS, is pretty much rack em and stack em high susceptibility to eventual injury from traditional strength training vs a very very negligible chance of injury from BBS. Do you know anyone who has trained for years continuously (that alone is rare) in the traditional strength fashion, moving heavy loads, who has NOT sustained injuries? Very very few, and back injuries are very common, right up there with knee and shoulder.


     


    Ask any strength and conditioning coach about injury stats from some of their top athletes. Theres very few who do not suffer from them eventually (everyone gets their turn). BBS for strengthening, and direct practicing of your specialized sport/activity directly is the best and safest way to avoid injuries IMO and improve in whatever you are trying to improve at functionally.


     


    It is one of the biggest hurdles for those lifting conventionally when you start to make significant progress, and start to go heavy, is the over-training aspect and the susceptibility to injury.


  • hybridhybrid Cateye vs Isolation

    Visiting a skilled ART practitioner is an excellent option. There difference in quality and precision of treatment from one ART practitioner to another is massive, see how it works for you.


     


     


    www.activerelease.com


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