CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > In Sickness and In Health > Injuries
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Injuries Chronic & Acute

Reply
 
Thread Tools
Old 04-07-2009, 02:55 AM   #1
Fred Nelson
Member Fred Nelson is offline
 
Profile:
Join Date: Mar 2008
Location: New York  NY
Posts: 6
Mid Back Injury

About two weeks ago, I started noticing some pain in the lower-middle of my back. The pain was especially noticeable after doing push-presses, push jerks, OHS, and thrusters (basically anything overhead). The pain is located pretty much in the center of my back and feels ‘spinal.’ The pain is pretty dull and doesn’t interfere with daily activity, but it is bad enough to make me think that something just isn’t right. It doesn’t feel like bone, but doesn’t really feel like a muscle strain either. I tried to do some 95# thrusters yesterday and the pain started the minute I racked the bar.

I did a bunch of research on this forum, and I feel confident that the injury was caused by over-arching my back. I got into the (subconscious) habit of sticking my butt out and pushing my chest forward to really emphasize the arch in my back. This, of course, hyper-extended my back out of the neutral position and probably caused some compression injury when I did overhead exercises. Basically, I was doing the opposite of rounding my back.

The reason that I am writing is to see if anyone has any recommendations for recovering from this injury. I am in Pristina, Kosovo, so there is little option of going to a chiropractor, massage therapist, back specialist.
  Reply With Quote
Old 04-07-2009, 07:07 AM   #2
Wade Smith
Member Wade Smith is offline
 
Wade Smith's Avatar
 
Profile:
Join Date: Sep 2007
Location: Savannah  GA
Posts: 1,269
Re: Mid Back Injury

Others have disagreed with me when I've posted this before, but now that Kelly Starrett and company show they do the same thing, I'll suggest it again with a bit more confidence:

I like to bear hug myself and roll out my thoracic spine on a sturdy roller. I feel it working the mid back muscles while also "cracking" my back as I go. Much like a chiropractic self-adjustment.

See photos on http://sanfranciscocrossfit.blogspot...potential.html
  Reply With Quote
Old 04-07-2009, 11:22 AM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Mid Back Injury

Quote:
Originally Posted by Wade Smith View Post
Others have disagreed with me when I've posted this before, but now that Kelly Starrett and company show they do the same thing, I'll suggest it again with a bit more confidence:

I like to bear hug myself and roll out my thoracic spine on a sturdy roller. I feel it working the mid back muscles while also "cracking" my back as I go. Much like a chiropractic self-adjustment.

See photos on http://sanfranciscocrossfit.blogspot...potential.html
Sounds good to me.


Massage is easy... get someone light (kid) to step on your back. I personally sometimes use a wall corner to do some work around the muscles of the spine by pressing it into them.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 05-15-2009, 11:01 PM   #4
Marcel Zwinger
Member Marcel Zwinger is offline
 
Profile:
Join Date: Dec 2008
Location: Podersdorf  Burgenland
Posts: 327
Re: Mid Back Injury

great info!!!!

I stumbeld on the corner of the doorway by myself during work.
my colleagues gave me quite the looks...

at least now I can do it with more confidence
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
mid-back issue James Neuman Health and Medical Issues 2 12-29-2008 06:20 AM
Extremely tight mid back Kyle Lewis Injuries 4 05-12-2008 11:06 AM
Acute mid-back pain on one side Jeff Evans Injuries 0 12-09-2007 08:51 PM
Mid-back Pain w/ Jerks Ben Moskowitz Injuries 0 09-09-2007 02:15 PM
Mid Back Strain Garth Reed Injuries 5 04-23-2007 12:40 PM


All times are GMT -7. The time now is 11:54 PM.


CrossFit is a registered trademark of CrossFit Inc.