Bad back spasm (what to do about it?)

[Sargovar]

I haven't really ever had a bad muscle spasm in my back before.. and this one was triggered by something as harmless as lifting a grocery basket. Granted, I had slept in a tent on a very bumpy surface the previous 2 nights (and woken up with neck pain) and done a lot of lifting movements with my back prior to this.

Now I am in some degree of pain and find it hard to move. Apart from the obvious, i.e. magnesium, not straining the back any further till it heals etc, what can one do to relieve back pain of this nature?

[HeadDoc]

get some meds from your doc for pain relief. Ask for a script for physical therapy. You will be taught to do core training and functional lifting. Traditional weight lifting will not protect you from this kind of kind of injury as well as the core and functional lifting.

[Sargovar]

Thanks Headdoc.

I got some pain meds already (paracetamol), and am feeling better. It's interesting that you mentioned traditional weight lifting and how it won't protect one from this type of injury/sprain. I've mostly done nothing but traditional weight lifting, and of course cardio and other sports recreationally when I have the time (basketball, rock climbing etc), so I reckon I could certainly benefit from some core strengthening exercises.

In any event, I feel better already. The pain has subsided greatly, though it is still there (I've managed to pinpoint it to my spinal erectors). I'm taking a week off of the weights, upping my magnesium intake, doing light stretching and trying not to strain myself. I think I'll be fine, but I will definitely incorporate some pilates/yoga type core training when I resume lifting. Obviously my midsection isn't in the best shape, and doing traditional crunches, with or withought weights, isn't cutting it.

[JanSz]

Originally Posted by HeadDoc

get some meds from your doc for pain relief. Ask for a script for physical therapy. You will be taught to do core training and functional lifting. Traditional weight lifting will not protect you from this kind of kind of injury as well as the core and functional lifting.

Do you have your favorite exercises in that area?

Hyperextensions saved my hurting back.

I am using machine similar to this:

Amazon.com: Body-Solid® PowerLine Chair / Back Hyper Extension: Sports & Outdoors

Actually I posted picture of me on that machine, here:
Spine surgery L3 -L5 - Page 2

except on the picture I was in position to do crunches not hyperextensions
.

[HeadDoc]

I do allot of core exercises between sets of weightlifting. I use the bosu ball and therapy balls in a wide variety of exercises.

[HeadDoc]

I found a great book a while back called: Core training for idiots. It was really good. I learned some things and I'm not an idiot---well, not technically.

[Sargovar]

Originally Posted by HeadDoc

I found a great book a while back called: Core training for idiots. It was really good. I learned some things and I'm not an idiot---well, not technically.

I can only imagine the things I could learn from such a book, because if I'm being honest, when it comes to core training I AM an idiot.

[JanSz]

The Core Performance:
The Revolutionary Workout Program to Transform Your Body & Your Life (Paperback)
by Mark Verstegen (Author), Pete Williams (Author)

Amazon.com: The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life: Mark Verstegen, Pete Williams: Books

[HeadDoc]

Originally Posted by JanSz

The Core Performance:
The Revolutionary Workout Program to Transform Your Body & Your Life (Paperback)
by Mark Verstegen (Author), Pete Williams (Author)

Amazon.com: The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life: Mark Verstegen, Pete Williams: Books

great book. His training videos are great. He has produced many for each specific sport.