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Old 11-15-2011, 10:40 AM   #1
Eric Trent Miller
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lumbar sprain/strain advice

gave myself a pretty good lumbar strain or sprain last night doing deadlifts during our strength session before the WoD.

Been doing ice 20m on 20m off last night and today, taking ibuprofin. Plan on continuing these until 72 hours after the injury, then switching to massage and maybe some moist heat.

Any other advice to facilitate recovery of this type of injury?

Thanks.
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Old 11-15-2011, 10:56 AM   #2
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Re: lumbar sprain/strain advice

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Originally Posted by Eric Trent Miller View Post
gave myself a pretty good lumbar strain or sprain last night doing deadlifts during our strength session before the WoD.

Been doing ice 20m on 20m off last night and today, taking ibuprofin. Plan on continuing these until 72 hours after the injury, then switching to massage and maybe some moist heat.

Any other advice to facilitate recovery of this type of injury?

Thanks.
Get moving. Not heavy loading, but movement is one of the best things you can do for a soft tissue injury.
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Old 11-15-2011, 03:02 PM   #3
Mike Bolton
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Re: lumbar sprain/strain advice

It needs time... give it up to a week.
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Old 11-15-2011, 06:57 PM   #4
Eric Trent Miller
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Re: lumbar sprain/strain advice

went to the affiliate tonight and did 30 minutes of light mobility, felt much better afterwards.

It is very tender, it will probably be at least a week out for me.

gonna keep up with the ice for two more days...then switch to hot tub and massage, along with the mobility/stretches they showed me tonight.

sucks
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Old 11-15-2011, 11:07 PM   #5
Chris Mason
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Re: lumbar sprain/strain advice

So, how exactly did this injury occur?
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Old 11-15-2011, 11:16 PM   #6
Om Puri
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Re: lumbar sprain/strain advice

i had a lumbar sprain 6 months ago & it got worse before it got better because i didn't let it heal properly (i hate taking time off). i'm fine now but if if i could go back in time i would take a full week or two off.
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Old 11-16-2011, 07:34 AM   #7
Eric Trent Miller
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Re: lumbar sprain/strain advice

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Originally Posted by Chris Mason View Post
So, how exactly did this injury occur?
Keep in mind I'm new to CF and o-lifting, but I'm very strong and sometimes not very smart.

WoD was 10m AMRAP
10xDeadlift (start with easy weight like 135 and add a little each round)
5xTTB
repeat


I simply added to much to the DL, and was going too fast and not paying attention to my form.
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Old 11-16-2011, 07:35 AM   #8
Eric Trent Miller
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Re: lumbar sprain/strain advice

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Originally Posted by Om Puri View Post
i had a lumbar sprain 6 months ago & it got worse before it got better because i didn't let it heal properly (i hate taking time off). i'm fine now but if if i could go back in time i would take a full week or two off.
anything you find particularly helpful?

I'm still icing 20/20 but not sure if that's helping.

any mobility movements in particular that helped you?
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Old 11-16-2011, 10:20 AM   #9
Mike Bolton
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Re: lumbar sprain/strain advice

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Originally Posted by Eric Trent Miller View Post
anything you find particularly helpful?

I'm still icing 20/20 but not sure if that's helping.

any mobility movements in particular that helped you?
Time... the first 3 days are the worst, and depending on the severity you might be best just going on a few short walks. #4-6 gets better and you can start moving more. Like Om said, make sure you don't re-aggravate it too soon. Doing this can set you back in your training big time.
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Old 11-16-2011, 01:44 PM   #10
Donald Lee
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Re: lumbar sprain/strain advice

Google Bill Starr's injury rehab.

Depending on the severity, it may take only a few weeks to recover or a few months.

Even if you follow the Bill Starr protocol, take it slow. After first spraining/straining my low back, I ended up aggravating/re-injuring it about 3-5 times over the next 2-3 years. Every time you tweak your low back again, it'll take you back 1-2 weeks. If you're smart, you'll stop at tweaking and not full blown re-injury.
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