5/3/24
BW 246.4 yesterday
Psoas/hip stretch
Curl-ups
Deadbugs
One-leg Deadlifts
Squats
Beltsquat Boxsquat
90x12
180x8
270 5x3
180 3x8
GHR
BW 2x10 (first set self-assisted)
Reverse Hyper
90 2x20
GHD Sit-ups
1x8
Went to ART guy yesterday, popped my sacrum pretty good. He had me icing my back since resetting the joint that was out of place is also inflammatory, and took ibuprofen before bed to make sure inflammation was tackled. Woke up today feeling pretty good, not listing, but this little baby session still totally undid any progress I made over last 3 days.
Incredibly frustrating, both because things weren’t like this after the initial recent injury and because (big surprise) I’m now in a ton of pain & dysfunction.
So there won’t be any lower body anything for a while. Wish I wasn’t signed up for a big meet in 17 weeks, but here we are
Dude, good point. I use to get in my own head so severely that I’d tense up and actually need to go to chiro and get adjusted. Sciatic pain.
Man sorry you’re having to deal with this. Sounds like it was obviously more serious than originally thought. From what I’ve seen it sounds like you have a very good ART Doctor, so hopefully he can get you straightened out. Sometimes these injuries just take time to heal, but thankfully he got you back in alignment. I understand working around back, neck and joint pain. My Chiropractor, SNS, and Apex Alchemy supplements have been a lifesaver. But I know you know what to take, hopefully that inflammation will calm down.
Did not train this morning as planned.
So far today, my hips are still under me fairly normally. Last night the low level of pain remained since hips have moved into place, so sleep was rough in any possible position. BUT I haven’t taken any ibuprofen since yesterday morning and now after mobility, tissue work, icing & Cissus things do feel better than they have in days. Not good, but improving. I’m wondering if things have shifted back in place, which is why I’m experiencing more of that constant dull residual pain? Overall, that would still be moving in the right direction.
Cross your fingers
When I owned Back Mechanic by Dr. Stuart McGill, that was the gist for almost all back injuries that you aren’t going to get surgery for - and it was his professional estimation that a solid 90% of people who came to him for diagnosis were NOT good candidates for surgery. Odds are, you won’t get out of pain with a procedure, and you can certainly cause new issues and limitations, so it’s a last resort.
Furthermore, the spinal pathology MANY people exhibit who actually have no pain or reported injury ever can actually be atrocious - how your imaging looks does not inherently correlate to whether you must have pain, and decent looking imaging doesn’t mean you can’t experience very bad pain. Things heal, callus, etc. with time and bloodflow if they are given the chance and the work is done.
I added some SNS Cissus caps I still have at 4.8g daily (2x3 cap doses, a double daily dose) and that truly does seem to noticeably acutely improve things a while after dosing.
Shoutout to SkRaw for that juicy golden tidbit!
Glad you are finding some relief!
Sharp to dull was good in my case, although the dull may last a few weeks/months. I had a constant “awareness” of my sciatic nerve (numbing with certain movements that i learned to avoid) for about a month after the excruciating stinging/burning nerve pain subsided. I’ll take the dull all day versus the searing.
Like others have said, you know what to do
Cissus is a great one, i don’t take ibuprofen, 5-7 days of megadosing really smashes inflammation. I don’t use it daily, just when I’m beat up and use it as stated above.
Probably nothing new and I don’t know if it would work for this type of injury? I have recently got a tens unit and I have been messing with that, it’s actually what solved my nerve issue I was having on my left shoulder neck region. Like 20 something bucks on Amazon Invalid Link Removed
OMG! I want that plate of sushi! About how much did all of that cost, what a beautiful plate of food!It could be useful to help loosen up stiff muscles a little, but I hate how a TENS unit feels twitching
Yesterday was first day with zero ibuprofen successfully. I had a fair amount of pain and lots of icing, but I was able to take my son to the park (with a bit of pain). Last night sleep was much better and pain didn’t really ruin it. This morning during my initial mobility/bracing work I noticed I can lay flat on the floor now without pain (previously the arch created by my upper back and glutes was painful unless I kept my knees up to flatten low back).
I have had next to zero pain today, even with no icing or ibuprofen. I still have a lot of tightness still in my right low back/psoas/glute (the side the facet joints popped towards) and have to compensate more with extra knee travel vs bending stiff-legged, but this is really big progress.
I just drove to get sushi with NO PAIN in the car, just a teeny bit walking through the parking lot. Celebratory meal:
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Down to 245.4 this morning. Been intermittent fasting daily, only eating 2-3 meals in a 6-9 hour window. Hard to justify eating much when you aren’t training, it’s inconvenient, and you have fat to lose lol.
Test & Mast got up to 200/200 last week. Hoping for 240/200 this week (pinning 40 test daily, to gyno tolerance).
ART guy determined that I strained my dorsal sacral ligament last Friday with the Beltsquat to box. The muscles must not have been ready from the facet joint re-injury, so the ligaments took the load.
Which made things feel worse over the weekend, then the light Sunday evening session got everything agitated from the internal pressurization, and with no significant bloodflow in hours following as I went to sleep, that’s what caused the spasms when I finally got up Monday.
Anyway, when I showed him how I realized I couldn’t do a single leg RDL on my right leg he figured it out in 2 minutes. Loosened that up and I could move normally again
I picked his brain a ton and have a training plan for the next week that should be safe. He wants me walking, doing toes-up glute bridges and icing daily for now.
Man that dude knows his stuff. That’s great he figured out what it is and what caused it that quick. His knowledge and skills are extremely valuable for any lifter, but especially a powerlifter.ART guy determined that I strained my dorsal sacral ligament last Friday with the Beltsquat to box. The muscles must not have been ready from the facet joint re-injury, so the ligaments took the load.
Which made things feel worse over the weekend, then the light Sunday evening session got everything agitated from the internal pressurization, and with no significant bloodflow in hours following as I went to sleep, that’s what caused the spasms when I finally got up Monday.
Anyway, when I showed him how I realized I couldn’t do a single leg RDL on my right leg he figured it out in 2 minutes. Loosened that up and I could move normally again
I picked his brain a ton and have a training plan for the next week that should be safe. He wants me walking, doing toes-up glute bridges and icing daily for now.
such bullshit
you don't even live near salt water, I'm right here on it and that's $100 in sushi in my region lol
unless you catch an all you can eat happy hour... but even though are running 50% to double that price.
Nice! Can you imagine the look on their faces when several of us meaty fuggers walk in for the all you can eat! I can see the fear now...
Now that’s a plan!!
So this is how the huge winter Florida softball series started.... A bunch of dudes in the nasty northern states decided to get together to play somewhere sunny and it exploded. I'd be so down for this. AM annual bro sesh
