Despite many attempts to solve low back issues, still unsuccessful

[jake272]

Not much. I've done it twice. First several years ago, Pre-Rippetoe, doing the exceptionally moronic, Mike Boyle endorsed, 1-legged deadlift (shame face). Literally...a 1 leg deadlift. I re-tweaked it doing the almost-equally-moronic, formerly Hanley endorsed snatch grip rdl.

Both times I felt a tiny pop at the si joint (duh). The immediate pain wasn't too bad. Enough to startle and piss me off, but I could still walk around, carefully put away plates, etc. The "acute" pain lasted about 2-3 weeks. I probably could have lifted through this stage, but opted not to do anything that aggravated the si joint.

There's now a dull ache on/off in the si joint area. Really dull. And -presumably - the si joint is now a bit unstable, & the most annoying persistent issue is the psoas spasm*. When it spasms the ache gets a bit more intense. I've learned to release my own psoas...which involves digging into your guts (feels gross, but brings instant relief).

Occasionally the joint itself will feel very slightly mis-aligned (a sensation of something just being "off"). A very strong, swift internal (sometimes external) rotation of the femur brings a nice pop of relief and seems to temporarily reset things.

If I were less cheap, I'd go to a chiro...but the issues are really quite mild.

*In my case, regular pulling/squatting (correctly) actually brings relief from the psoas spasm.

Also: I've been randomly chuckling throughout the past few days over "fosburys taste like fosburys". My wife thinks I'm losing it.

So, in your opinion, do you think I should quit lifting for a while, deload, etc. since you said I might keep fucking something up, or is the issue not significant enough to the point where I can't train heavy? How do you dig into your guts to make it feel better? Chiro probably wouldn't be a possibility for a couple months, so what should I do in the meantime?

[John Hanley]

So, in your opinion, do you think I should quit lifting for a while, deload, etc. since you said I might keep fucking something up, or is the issue not significant enough to the point where I can't train heavy? How do you dig into your guts to make it feel better? Chiro probably wouldn't be a possibility for a couple months, so what should I do in the meantime?

Sorry dude, can't help beyond wild conjecture. You need to figure out what the issue is.

I'm not going to teach you to release your psoas online. Your large intestine & major arteries are right next to the psoas.

[John Hanley]

Can't I just hold her upside-down by the ankles?

Kinky. Vid pls

[hollismb]

How do you dig into your guts to make it feel better?

This guy gets bonus points for the sunglasses and beach towel. Finding and massaging your psoas is easier once you've had someone else do it. Go get a sports massage.



Bonus fact: whenever you eat tenderloin, you're eating psoas.

Edit: Hanley's right... don't just go poking around in your gut if you you know what you're doing in there.

[John Hanley]

^ that's actually a really good vid. A little weird, but good.

[umairsemail]

I have the same exact issue and it, too, came from an acute injury. My theory is that the nerves in that area are hyper innervated...perhaps something like amitriptyline would work in cases like ours.

[hollismb]

^ that's actually a really good vid. A little weird, but good.

I thought so too.

More fun facts: 1.) In John L. Parker Jr's novel Again to Carthage, the protagonist Quentin Cassidy digs his bloodied hand into his side to try to stop the cramping of his psoas shortly after he suffers a fall late in the marathon. How you do this while running sub five-minute miles, I'm not really sure. 2.) My wife has had her psoas dry-needled.

[John Hanley]

It's such a bitch of a muscle. I'm pretty sure I'd have zero hip & back issues if it just chilled the fuck out.

[HamsteR BoxeR]

lifted with a round low back off the floor, felt a "pop" in my lumbar spine, then dropped the weight to the floor.

If you don't do anything about it to fix it, then it's going to stay that way. It will heal faster the more you stay active. Just keep lifting but stop with any kind of deadlifting and squatting. Barbell, dumbbell rows, and crunches are out too. I think you get the picture. I've had this happen to me 4 times in the past. So over time, I've gotten quite good at coming back from this kind of injury.

Things that I did to get back:
1) Frequent hot showers
2) Avoid sitting down as much as possible.
3) Don't stretch your lower back, and hamstrings. That's how you got hurt and it doesn't make sense to stretch them until you're recovered.
4) Did reverse hypers, glute bridges, leg raises#1, leg raises#2 (these can be done standing also), and superman. As you can see, they are all similar exercises. I just picked any of them and made sure to do at least 100 reps (usually about 15-20 per set) every day. Pre workout, post workout, and even on off days. It might feel uncomfortable at first but you should feel immediate relief after doing a few sets.

[Anadelta]

Maybe is irrelevant BUT I was getting the same dull aches. What solved it was "locking" the knees and the hips before starting the squat, and shoving the knees out on the decent. It was a combination of me not holding the arch, not shoving my knees out and my feet placement. I hope it makes sense.