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Old 04-05-2006, 07:29 AM   #1
Jason Billows
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About a year a go I suffered a badly herniated disk (l5,s1). It took me a while, but I managed to avoid surgery and recover for the most part. My back is still somewhat weak, but I'm taking it slow and gradually increasing my weight on lifts as it strengthens.

This week I have been having some back strain issues, but it's not like anything I have felt before. The strain feels like a bunch of very small muscles around my tailbone. It's the very bottom part of my low back, almost into my butt.

My deadlifts and other workouts went well earlier this week and I didn't notice any problems during my workout. I think I may have gotten this strain while playing underwater hockey, but I can't be sure.

Can anyone comment on what muscle groups this is and how I should treat it.

I should mention that last night I was able to do thrusters for Fran without any back pain or trouble.

Thanks for the help.
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Old 04-05-2006, 06:03 PM   #2
David Luu
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sorry, no advice. i'm actually in a similar boat. hurt my lower back in a car accident years ago and it has never been the same. i get a sore back about once a month from doing some kind of wrong movement. usually it goes away quickly w/ a little rest and heat. this time it was today's cleans the messed me up. it's probably b/c i am new to this and i don't know how to do them properly.

any advice on treatment would be appreciated.
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Old 04-05-2006, 09:06 PM   #3
Kevin McKay
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I have l5/si issues as well, sucks! I would go see a chiro or an orthopod just to make sure it is nothing that can get worse.
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Old 04-05-2006, 11:08 PM   #4
Rene Renteria
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David,

Get _Starting Strengh_ by Mark Rippetoe (search on Amazon) or some live coaching. (You can check out the latest edition of the CrossFit Journal for a taste of what the book is like.) Go to www.MikesGym.org for some videos and pics on what good form looks like and for the "Burgener Warmup" from Coach Burgener. Also check out the Digital Coaching board for help on cleans (use the search function, too). Use light weight until you get the form ironed out.

Form, form, form!

Best,
Rene'
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Old 04-06-2006, 12:33 AM   #5
Christian Lemburg
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Jason,

take a look here: http://www.triggerpoints.net/_sgg/m2m1_1.htm - under heading iliosacral pain.

Short list of likely muscles:

- gluteus medius and maximus - see http://www.triggerpoints.net/userfiles/Glut_Med.jpg, http://www.triggerpoints.net/userfil...Piriformis.jpg
- quadratus lumborum - see http://www.triggerpoints.net/userfiles/QL.jpg
- multifidi and rotatores muscles (along spine)- see http://www.triggerpoints.net/userfil...-Rotatores.jpg
- levator ani & friends - see http://www.triggerpoints.net/userfiles/Sphincter_Ani--Levator_Ani--Coccygeus--Ob turator_In.jpg

Since you were able to do Fran without problems, it is probably not the gluteus muscles. I would guess for quadratus lumborum / multifidi and rotatores - the muscles that have to work when you have to turn and twist your trunk - that would match your underwater hockey activities.

As for practical advice, get a tennis ball or baseball, put it on the ground, lay down on it with your back, and roll around with it, looking for tight places that hurt when pressed or elicit your back pain, up and down along the spine. If you find such places, roll over them with short, slow strokes in one direction, for about a minute or so, several times each day (trigger point massage). If the problem persists, go visit a doctor or massage therapist.

Good luck, and fast recovery,

Christian
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Old 04-06-2006, 06:41 AM   #6
Jason Billows
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Excellent info. Thank you!
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