Road to Recovery and competing...again.

tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Hey all,

So,if you've followed my past log then you know that i was training to compete in another powerlifting meet after a long hiatus due to injury after injury. However, today's training session re-aggravated my R SIJ and mid thoracic enough to where if i twist my torso it takes my breath away. Truthfully whats really frustrating is today at work, all i could think was, "I shouldn't train this afternoon" - because my mid thoracic irritation has been here since last Friday. So, had i listened to my conscious i may not have ended up in this predicament.

However, for log purposes here's what my MRI showed when i had the imaging done in 2016

Minor Disc bulge L2-L3
Disc bulge at L4-L5 with disc abutted against nerve root
Schmorl nodes at L1-L3
Degenerative discs
Umbilical hernia

IMG_1760.JPG


I've been able to manage any pain/discomfort for the most part with specific core work, oblique sling warm ups and unilateral pre hab movements but I recently started a new volume meso that I believe I started with my % too high, after coming off a long macro filled with low, low volume and high intensity with peaking *twice*. So, moving forward I'm following Paul Carters "Prime 4". Its a very basic program with moderate volume split between four days of lifting (lower, upper, lower, upper)

Monday- lower 1
-Tempo Squat *reenforce movement pattern
-BB Hip Thrust
*3-4 sets of ab wheel and pallof presses

Wednesday - upper 1
-Bench
-Chin-ups
*3-4 sets of 10-12 biceps & triceps

Friday - lower 2
-Front squat
-Deadlift (block pull)
*3-4 sets of stir the pots

Saturday- upper 2
-Incline Bench
-CG Row
*3 sets lying external db flys
——————————————————-
Week 1
3 sets of 4 + 1 plus set w/ 2 RIR

Week 2
3 sets of 4 + 1 plus set w/1 RIR

Week 3
3 sets of 4 and a plus set

Week 4
3 sets of 4 and beat last weeks plus set

Week 5
3 sets of 4 and beat last weeks plus set

Week 6
DELOAD
——————————————————-
Every training session will start with the same pre hab movements which ill go ahead and list; i stole them from Dr. Stuart McGill.

10min power walk with arms swinging
Pubic adjustment
Side plank
Bear crawl
Dead bug

Ill be starting this with around 68-72% of my E1RM (so baby weight)
Squat 345 - using 70% (240lb)
bench 260 - using 72% (190lb)
dead 400 -- im using 68% here for injury sake (270lb)

Paul doesn't mention the progressions so Im assuming this program is to build your rep work/work capacity, so the weight stays the same and the reps sky rocket on the plus sets over the course of five weeks.

Example:
W1 squat 240x3x4 +7
W2 squat 240x3x4 +8
W3 squat 240x3x4 +10
W4 squat 240x3x4 +12
W5 squat 240x3x4 +15
W6 deload and start with a higher % next block and rotate lifts

I'll be taking the rest of the week off to get my bearings back, hopefully recover semi fully and "deload".

Stats:,
5'6"
153lb
30 years old

What I'm chasing is my Total from my meet in Feb of 2015, 1107lb @143.8lb
Squat - 352
Bench - 264
Deadlift - 491

^This is discouraging reading it lol I remember when everything spiraled down hill after this meet! Broke my hand so i couldn't Squat (only front squat) couldn't bench or dead either. Then the cast came off, had a successful eight week block, then blew my back out on pin squats. Waited forever to get the MRI/imaging because i thought it was muscle strains (QL, erectors, glutes ...) and it would "go away". And since then I've had minor tweaks and re-injuries. It's time i slow it down if i want to actually step on a platform again.

TL;DR
Injured back, rehabed, trained pain free for a while, re-aggravated lumbar, starting over.

Thanks to all who sub
Be Easy
God bless!
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
In for recovery. Hopefully, this will be a short log.
 
jswain34

jswain34

Well-known member
Awards
1
  • Established
Well shît man...I wasnt expecting to find all this when i went to check in on your old log. The mid thoracic pain is interesting...almost like a posterior costovertebral joint subluxed or dislocated or something the way youre talking about it taking your breath away. Does it hurt with deep breaths too?

Either way, im in too follow along. You know I wanna see you back out there on the platform.
 
Resolve10

Resolve10

Member
Awards
2
  • Established
  • First Up Vote
That sucks man. Good luck I’ll be following along.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
In for recovery. Hopefully, this will be a short log.
To support
Thanks team
Well shît man...I wasnt expecting to find all this when i went to check in on your old log. The mid thoracic pain is interesting...almost like a posterior costovertebral joint subluxed or dislocated or something the way youre talking about it taking your breath away. Does it hurt with deep breaths too?

Either way, im in too follow along. You know I wanna see you back out there on the platform.
My wife said the same thing! If I’m laying down, it’ll hurt when I take a deep breath if I’m standing not really.

She thinks I need to have a chiro look at it. Which I may end up doing today.. I couldn’t even sleep last night, and turning motion and I would wake up from the pain.
 
SkRaw85

SkRaw85

Well-known member
Awards
1
  • Established
In! You got this bro, easy does it. Impressive total at 143 lbs too btw! You’ll crush that soon
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
In! You got this bro, easy does it. Impressive total at 143 lbs too btw! You’ll crush that soon
One day! May not be for a few years but it’ll happen!

Thanks my dude!
 
MrKleen73

MrKleen73

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
SOunds a bit like when i dislocated some of my ribs from my spine in that car accident. If that is the case the Chiro might be just what you need for some quick relief.
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
You need to do the rehab work EVERY SINGLE DAY once inflammation has lowered enough to begin. No exceptions. You don’t go to sleep without doing the work.

1. Get out of pain/remove cause.
2. Find alternative movement patterns or solutions.
3. Do the rehab, including frequent walking with hands moving, daily.

Buy The Gift of Injury if you don’t have any of McGill’s work; it’s the most current:

https://www.amazon.com/Injury-Stuart-McGill-Brian-Carroll/dp/0973501863/ref=mp_s_a_1_1?ie=UTF8&q****1549482013&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=the+gift+of+injury&dpPl=1&dp****51EMZAUdtoL&ref=plSrch

You got this brother, and I support you 100%. You will compete again. Also, take a look at 10/20/Life. A lower volume, no bs program like you prefer and many with back injuries have competed successfully on it. Brian Carroll squat over 1,100 in 242 on it after being in your shoes.
 
Yomo

Yomo

Active member
Awards
1
  • Established
I def feel bummed for you bro...but crazy excited to ride along for the inevitable comeback.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
You need to do the rehab work EVERY SINGLE DAY once inflammation has lowered enough to begin. No exceptions. You don’t go to sleep without doing the work.

1. Get out of pain/remove cause.
2. Find alternative movement patterns or solutions.
3. Do the rehab, including frequent walking with hands moving, daily.

Buy The Gift of Injury if you don’t have any of McGill’s work; it’s the most current:

https://www.amazon.com/Injury-Stuart-McGill-Brian-Carroll/dp/0973501863/ref=mp_s_a_1_1?ie=UTF8&q****1549482013&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=the+gift+of+injury&dpPl=1&dp****51EMZAUdtoL&ref=plSrch

You got this brother, and I support you 100%. You will compete again. Also, take a look at 10/20/Life. A lower volume, no bs program like you prefer and many with back injuries have competed successfully on it. Brian Carroll squat over 1,100 in 242 on it after being in your shoes.
Thanks bruv. I actually bought the gift of injury on pre order a year (or so?) ago, so I can go thumb through that again. And you’re right, I need to be consistently (every day) doing my aforementioned movements if I really want to mitigate any more flare ups or injuries.
 
ELROCK

ELROCK

Well-known member
Awards
1
  • Established
Your spine sounds painful. Amazing you are still able to put up good numbers. You’re still a strong dude.
 
MrKleen73

MrKleen73

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
You need to do the rehab work EVERY SINGLE DAY once inflammation has lowered enough to begin. No exceptions. You don’t go to sleep without doing the work.

1. Get out of pain/remove cause.
2. Find alternative movement patterns or solutions.
3. Do the rehab, including frequent walking with hands moving, daily.

Buy The Gift of Injury if you don’t have any of McGill’s work; it’s the most current:

https://www.amazon.com/Injury-Stuart-McGill-Brian-Carroll/dp/0973501863/ref=mp_s_a_1_1?ie=UTF8&q****1549482013&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=the+gift+of+injury&dpPl=1&dp****51EMZAUdtoL&ref=plSrch

You got this brother, and I support you 100%. You will compete again. Also, take a look at 10/20/Life. A lower volume, no bs program like you prefer and many with back injuries have competed successfully on it. Brian Carroll squat over 1,100 in 242 on it after being in your shoes.
This is my problem as well. I am bad about doing my rehab stuff every single day. Will take this as a kick in the ass myself to get back on my stuff daily. Only been doing it before I train that specific body part. It is these little reminders we need sometimes!
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
This is my problem as well. I am bad about doing my rehab stuff every single day. Will take this as a kick in the ass myself to get back on my stuff daily. Only been doing it before I train that specific body part. It is these little reminders we need sometimes!
I don’t have to do any of that stuff anymore. But some will have to do it for life. Back injuries are never fair, but all I can promise is if you do the work, McGill’s stuff is gospel. It works, because it’s not XYZ rules but rather self-diagnosis principles with different action plans based on diagnosis, rooted in leading spinal science.

You may not be able to do anything or everything again as before, but most guys can find a way to meet/exceed previous performances. Example, just because you can’t bench ultrawide or with a huge arch doesn’t mean you can’t PR with a closer grip and flat back.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
That’s awesome Hyde. I have to stay on the pedal with pre hab or this junk happens. I can say that I haven’t had actual lumbar pain (disc related) in a LONNNG while, it’s been my (R) SIJ popping under load.. which sucks.. big time. It shuts my lower body down almost completely from muscle guarding.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Your spine sounds painful. Amazing you are still able to put up good numbers. You’re still a strong dude.
For the better part of last year I was pretty okay. Would have some set backs but nothing like the day I FELT my discs blow out lol
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
That’s awesome Hyde. I have to stay on the pedal with pre hab or this junk happens. I can say that I haven’t had actual lumbar pain (disc related) in a LONNNG while, it’s been my (R) SIJ popping under load.. which sucks.. big time. It shuts my lower body down almost completely from muscle guarding.
I remember watching the initial assessment videos of Carroll with McGill and he had a vertebrae split in half nearly or something crazy. I mean nobody can see the future but look where you got back to before this big pop. That makes me think it’s something that can heal some, and built around.

Also, don’t forget the BPC157 for both gut health and promoting systemic healing on a lesser level. It’s like $30-50/week, but I would put that ahead of any other supplement if you have a budget. Safe proven legal & not WADA banned human amino found naturally in the gut.
 
MrKleen73

MrKleen73

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
I remember watching the initial assessment videos of Carroll with McGill and he had a vertebrae split in half nearly or something crazy. I mean nobody can see the future but look where you got back to before this big pop. That makes me think it’s something that can heal some, and built around.

Also, don’t forget the BPC157 for both gut health and promoting systemic healing on a lesser level. It’s like $30-50/week, but I would put that ahead of any other supplement if you have a budget. Safe proven legal & not WADA banned human amino found naturally in the gut.
I wish I could talk my wife into trying it for her stomach. I brought it to her attention but the needles freak her out...
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
I wish I could talk my wife into trying it for her stomach. I brought it to her attention but the needles freak her out...
It would be oral for stomach issues!
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
It would be oral for stomach issues!
100% - you mix it then just squirt it into your mouth.

For localized recovery is when you use it subq, like I will on my bicep in several weeks.
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
100% - you mix it then just squirt it into your mouth.
But he cant stir it. Molecular bonding of peptides is weak. I would carefully put some drops into clean water and swallow. Not mixing with anything like juice -and not stirring.
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
Also guessing its best on empty stomach -sounds logical to me.
 
booneman77

booneman77

Legend
Awards
4
  • First Up Vote
  • RockStar
  • Legend!
  • Established
In to follow this tyga. I've had 3 back injuries over the last 8mo myself (first time in my life I've had even a shred of back issues which is really lucky considering my entire family has awful back spasms and issues almost weekly).

July I had a low back pop (deads); took it easy for about 2mo before working back up to reasonable weights (was weaker due to cutting anyways); had another pop on thanksgiving (poor squat form due to the rush of the day and mess at the gym) and then just a few weeks ago the same pop squatting again. I can feel the weakness now so I'm working through getting a pre/re-hab setup myself.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
In to follow this tyga. I've had 3 back injuries over the last 8mo myself (first time in my life I've had even a shred of back issues which is really lucky considering my entire family has awful back spasms and issues almost weekly).

July I had a low back pop (deads); took it easy for about 2mo before working back up to reasonable weights (was weaker due to cutting anyways); had another pop on thanksgiving (poor squat form due to the rush of the day and mess at the gym) and then just a few weeks ago the same pop squatting again. I can feel the weakness now so I'm working through getting a pre/re-hab setup myself.
Dang, that sucks Boone. Those are all relatively close too (each injury, time wise). I’m sure you’ll get a productive rehab program put together! Thanks for coming on board bro!
 
booneman77

booneman77

Legend
Awards
4
  • First Up Vote
  • RockStar
  • Legend!
  • Established
Dang, that sucks Boone. Those are all relatively close too (each injury, time wise). I’m sure you’ll get a productive rehab program put together! Thanks for coming on board bro!
Yeah the second two especially. I know I just rushed back because the pain had gone. The first time the pain and stiffness lasted longer which kept me on my toes better.

Any tips (especially like the above books and such) are always appreciated! I wanna get back to squatting and deads!
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
BTW, I edited my paper work from the findings of my MRI in my first post.

Also, compiled my prehab movements and pre activations moving forward (after my thoracic calms down).

Per McGill’s recommendation, I won’t do the exercises until mid afternoon, days I lift and off days. Also, a brisk walk (~10min) with arms swinging before each lifting session and hip airplanes (for SI function)

Tuesday, Thursday, Sunday
-SI/pubic adjustment
Standard McGill big three
- curl ups, bird dogs, planks

Monday, wed, fri, Saturday
-si/pubic adjustment
-oblique sling warm up
-bear crawl
-planks

Also, I did go see the chiropractor yesterday and it didn’t help, there was three vertebrae he palpated that we’re beyond tender. Like, I lost my breath when he pushed on them to check which vertebrae needed adjusting.

Either way, thoracic is still sucky.
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
Yeah the second two especially. I know I just rushed back because the pain had gone. The first time the pain and stiffness lasted longer which kept me on my toes better.

Any tips (especially like the above books and such) are always appreciated! I wanna get back to squatting and deads!
I used his book The Back Mechanic to good effect. Literally anyone with back issues can benefit from it. And it’s like $10 cheaper than The Gift of Injury.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Tonight I’m going to go to the gym and get some blood flow. Nothing strenuous, at all.

BFR my Quads/Hams -leg ext/curls
Bicep/tricep

And that’s it, not loading my spine in any capacity. However, my SI pain is gone (thank the Lord) but my thoracic is still garbage . It has gotten a little better though so there’s the silver lining lol

My wife said the left side of my mid back was “raised”.. so I’ve got some guarding going on there, wish I knew if it was disc related or not. Should’ve never leaned back over that steel chair to try and pop my back ?
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
Get your strides in on the treadmill before you begin!
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Get your strides in on the treadmill before you begin!
You better believe i will! any day I step in the gym it’ll start with treadmill w/a slight incline @3mph

Gotta do this right.

Thanks for stayin on me my dude!
 
Studhorse

Studhorse

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
I want some purple and yellow pics! That Bi has got to have a few colors to it by now!
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
I want some purple and yellow pics! That Bi has got to have a few colors to it by now!
A rainbow colored arm, made for fisting. :) Hyde
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Full body session

Incline @3 speed @3.5mph on treadmill, arms swinging.

External db raise (lying on side)
Bicep and tricep super sets
Flat Db bench
Leg ext and lying leg curl super set
Db lateral raise

Db bench was good, I kept my feet up and picked a stupid like weight (35lb) and repped then dudes for 20s for a few sets. Like I said, nothing was going to be strenuous today but wanted to move some blood into these smol muscles. With the leg ext and lying leg curls I used Paul’s “hop” method of loading;

45lbx12
55lbx12
60lbx12
Rest

Basically a cluster set w/no breaks and ascending weight. Had my hams and quads pumped though even though it was extremely light.

Going to rest (more ) try and do the McGill curl-ups and deadbugs since I don’t think it’ll irritate my thoracic. Not even going to tempt the side planks or bird dogs.

Anyways, be easy ppl
God bless
 
hairygrandpa

hairygrandpa

Legend
Awards
5
  • First Up Vote
  • Best Answer
  • RockStar
  • Legend!
  • Established
I want some purple and yellow pics! That Bi has got to have a few colors to it by now!
A rainbow colored arm, made for fisting. :) Hyde
I also posted in the wrong "cripple" log, LOL. Way too many casualties here on AM :)

Sorry for the "cripple" -had to do it...

Edit: When I'm injured you can call me cripple too... :)
 
Hyde

Hyde

Legend
Awards
3
  • RockStar
  • Legend!
  • Established
I also posted in the wrong "cripple" log, LOL. Way too many casualties here on AM

Sorry for the "cripple" -had to do it...

Edit: When I'm injured you can call me cripple too... :)
Call us The Crips
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
I’m not sure if what I’ve been doing is smart or if I should’ve let the inflammation go down first but so far I’ve done

20min tens unit on low
Icy hot with lidocaine
Rest
20min tens on low/medium
Icy hot with lidocaine

Will do another bout tonight before bed.

Also, found some gluten free low fodmap muesli
IMG_1777.JPG
IMG_1778.JPG
 
DemntedCowboy

DemntedCowboy

Well-known member
Awards
2
  • Established
  • RockStar
I’m not sure if what I’ve been doing is smart or if I should’ve let the inflammation go down first but so far I’ve done

20min tens unit on low
Icy hot with lidocaine
Rest
20min tens on low/medium
Icy hot with lidocaine

Will do another bout tonight before bed.

Also, found some gluten free low fodmap muesli View attachment 179288View attachment 179289
I would pick 2 times a day at 20 min timings for the tens unit say 20 mins after waking and maybe 20 mins before bed. During the day Icy Hot is ok. But is not preferred specially with lidocaine cause you can numb the area and actually make it worse. I would say during the day pick 3 organized times and do 10 mins heating pad/ 10 mins ice pack. And no lifting take a few weeks off, and work on recovery and mobility.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
I would pick 2 times a day at 20 min timings for the tens unit say 20 mins after waking and maybe 20 mins before bed. During the day Icy Hot is ok. But is not preferred specially with lidocaine cause you can numb the area and actually make it worse. I would say during the day pick 3 organized times and do 10 mins heating pad/ 10 mins ice pack. And no lifting take a few weeks off, and work on recovery and mobility.
Word.

I kept the unit setting low (the intensity goes by “bars” and I kept it at two bars out of eight so, no risk of over stimulating any torn/traumatized muscle or disc nerve root if thats the issue.

Didn’t really think about the lidocaine numbing too much, thanks for that.

I’m getting back after it come Monday lol even if my 3x4 and plus sets are baby weights. I’ll slow down though, I can’t keep pushing it and not taking my own advice I’ve given numerous times on this board.
 
DemntedCowboy

DemntedCowboy

Well-known member
Awards
2
  • Established
  • RockStar
Word.

I kept the unit setting low (the intensity goes by “bars” and I kept it at two bars out of eight so, no risk of over stimulating any torn/traumatized muscle or disc nerve root if thats the issue.

Didn’t really think about the lidocaine numbing too much, thanks for that.

I’m getting back after it come Monday lol even if my 3x4 and plus sets are baby weights. I’ll slow down though, I can’t keep pushing it and not taking my own advice I’ve given numerous times on this board.
Yeah my tens works the same way 2 bars sound sensible. I still would only do 2 sessions a day on it. And I still say take atleast another week off of weight lifting, just to cover it.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Dang you @dementedcowboy I’m going to take this upcoming week “off” too.

Monday - BFR quads/hams, light iso chest press, arms

Wednesday- same as Monday

Friday - same as Monday

10min brisk walk before every session and progressive planks (start on knees for oblique planks). Dead bugs since they don’t aggravate my spine (prone on all fours does so I can’t do bird dogs yet) and 90/90 w/block .

Also, I’ve been mulling over my actual template to stimulate enough to keep muscle/strength without too much “intensity” to keep my injuries happy. So, this is what my next six weeks will look like after this down week again.

Day 1 - lower 3x4 + 1amrap 2RIR
-tempo squat (2-0-2)
-tempo bb hip thrust (1-2-1)

Day 2 - upper 3x4 + 1amrap 2RIR
-Feet up bench
-chin up

Day 3 -upper 3x4 +1amrap 2RIR
-Front Squat
-Block pulls

Day 4- upper 3x4 + 1amrap 2RIR
-incline bench
-CG row

*exercises will be the same for the whole six weeks

W2- 3x4 + 1amrap 1RIR
W3 -3x4 + 1amrap
W4 -3x4 + beat last amrap
W5 -3x4 + beat last amrap
W6 -DELOAD-

I know I laid this out in my OP but I expanded some and looked for the most transfer/carryover. All the core work and everything I listed in OP for rehab and pre hab is staying (obviously).

Any input for anyone would be dope.

Thanks!
God bless
 
jswain34

jswain34

Well-known member
Awards
1
  • Established
Gonna go ahead and disagree with the lidocaine comment. Can it numb it, yah, but if youre just looking for some pain relief thats kind of the point. You just have to be smart enough to not do anything stupid while wearing it or in the hour or so after you take it off. Your back will still be able to let you know if you're being dumb.

Early activity has been shown to lessen healing time too. So dont load your spine directly but your walking, mcgill big 3, and isolation blood flow work really shouldnt hurt anything whatsoever.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Gonna go ahead and disagree with the lidocaine comment. Can it numb it, yah, but if youre just looking for some pain relief thats kind of the point. You just have to be smart enough to not do anything stupid while wearing it or in the hour or so after you take it off. Your back will still be able to let you know if you're being dumb.

Early activity has been shown to lessen healing time too. So dont load your spine directly but your walking, mcgill big 3, and isolation blood flow work really shouldnt hurt anything whatsoever.
Yeah I’ve been using the lidocaine (well, yesterday 2x) 2x Ed.

You’re opinion on the tens unit on low and my “down” week? jswain34
 
jswain34

jswain34

Well-known member
Awards
1
  • Established
Yeah I’ve been using the lidocaine (well, yesterday 2x) 2x Ed.

You’re opinion on the tens unit on low and my “down” week? jswain34
Well, my opinion on the TENS is fairly neutral. I have seen mixed experiences/outcomes both in literature as well as in real life. Some people love it and seem to get good effects from them, others dont notice a difference. I dont necessarily know enough about the technology or the arguments as to why it does or doesnt work to make a truly educated recommendation, but imo if you believe in it and it "feels like" it is helping then I say continue with it. Like anything there can always be too much of a good thing but i don't necessarily know where that upper threshold is either. If you wanna use it at a low intensity for 15 mins 3-4 times a day and think its helping then by all means go for it, but dont be excessive about it (ie. 30 mins 5 times a day, etc). I do remember one of the younger chiros at the old practice i worked at preferred the units with the IF or interferential current option as opposed to pure TENS as the IF is better for facilitating circulation vs just nerve stimulation.

In terms of the down week, i say go as tolerated but err on the side of extreme caution as youre in a really fragile state this acutely after the injury. If your Tspine is really bugging you that bad to the point where you cant even rest on all 4s i cant imagine bb squats being a great idea at this moment. Can you do a body weight squat without pain? Or a goblet squat? Have you seen the IG smash rx video where he talks about cat camels with a band..? Might be something to look into.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Well, my opinion on the TENS is fairly neutral. I have seen mixed experiences/outcomes both in literature as well as in real life. Some people love it and seem to get good effects from them, others dont notice a difference. I dont necessarily know enough about the technology or the arguments as to why it does or doesnt work to make a truly educated recommendation, but imo if you believe in it and it "feels like" it is helping then I say continue with it. Like anything there can always be too much of a good thing but i don't necessarily know where that upper threshold is either. If you wanna use it at a low intensity for 15 mins 3-4 times a day and think its helping then by all means go for it, but dont be excessive about it (ie. 30 mins 5 times a day, etc). I do remember one of the younger chiros at the old practice i worked at preferred the units with the IF or interferential current option as opposed to pure TENS as the IF is better for facilitating circulation vs just nerve stimulation.

In terms of the down week, i say go as tolerated but err on the side of extreme caution as youre in a really fragile state this acutely after the injury. If your Tspine is really bugging you that bad to the point where you cant even rest on all 4s i cant imagine bb squats being a great idea at this moment. Can you do a body weight squat without pain? Or a goblet squat? Have you seen the IG smash rx video where he talks about cat camels with a band..? Might be something to look into.
I have seen it! That’s a good idea, I’ll get my lightest band and see if it Irritates or not.

My down week is the BFR legs, arms and light isolateral chest press since its upright and fully supports my back.
 
tyga tyga

tyga tyga

Legend
Awards
3
  • Established
  • RockStar
  • Legend!
Double post
 

Similar threads


Top