Reoccurring back Pain

[Kribman]

I suffered a L5 stress fracture over 18 months ago. It was brutal at the time, and I thought it was better, however, i would always feel a pain in the injury sight if I leaned back far enough. Now, I'm back in track and field and the running didn't hurt me at all. Then, I started lifting weights, such as deadlifts and squats, and there is a tightness in that area. I am worried that I may have re-injured it and if not, what i can do now to strengthen my lower back in order to prevent another full out fracture. Does anyone know how long these injuries take to fully heal, because i heard once that they never fully heal? I also want to know if there are any long term consequences if I were to continue lifting weights. Thanks a lot and any response is urgently appreciated!

[Heidi]

Hi

I would recommend getting a fitness trainer or some other professional to set you a back strengthening program before you get into lifting heavy weights for the rest of your body.

You need to start at the basics if you havent had a rehabilitation plan following your injury. You should start with core stability exercises, see:
http://www.sportsinjuryclinic.net/cybertherapist/corestability-training1.php

once you've mastered core training you can move onto back strengthening, have a look at this page for some ideas:
http://www.sportsinjuryclinic.net/cybertherapist/lower_back_pain_treatment/strengthening.php

You may also benefit from regular sports massages as following injury your back muscles often have to compensate and work harder than normal so they can tighten up and develop trigger points.

In relation to long term consequences, after injury your back is weak, your core muscles especially. If you start weight training with a weak core you are more likely to injure yourself as you do not have the stability and support that a strong healthy core provides.

Hope this helps,

Heidi

[angelo26]

Good day. I'm a Sports Science professional and I think i can help you with your problem.

Core Stability Exercise is kind of hard because doing the exercises, a lot of muscle may be involve but you're only concerned with one muscle which is your transversus abdominus which is your Inner Core Muscle. I suggest you strengthen that first Here's a step by step instruction on how.

1, Lay on your back with your spine in neutral position (pelvis slightly arced)
2. Flex your Leg like your going to do some crunches
3. Relax your body and do some abdominal breathing. Concentrate you your breathing.
4. This is the hard part. As you exhale try to push your navel away from your shorts or pants (don't push it with your hand. Push it with your breathing). But not too hard because if you push to hard other muscles will be involved like your Rectus Abdominus. How do you know if you're doing it right? The feeling is like when you are peeing.
5.After doing that, inhale by abdominal breathing but try to keep your navel down. Keep it contracted. Keep breathing.
6. Do this in 10 reps - 3 sets. Around 1 minute reset between sets.

That's it bro... you can also train your outer core by doing this exercises -> http://www.brianmac.co.uk/corestabex.htm

But I suggest your start with your inner core exercises.

For your backpain, try using actipatch. visit www.actipatchonline.com for infos.