Overdid it at the Gym, destroyed my back
December 31, 2014 5:44 AM Subscribe
So I overdid it at the gym on monday, and now my lower back (well entire back, but the shoulders/upper back are more manageable) is exploding in pain. I couldn't get my shit together enough to leave the apartment (wow pants are hard today) and need a plan for the rest of the day...
(amazingly no prior questions deal with self inflicted workout backpain)
First off, I have absolutely no history of back pain, I am generally a pretty healthy late 20's woman, who runs, climbs, skis and in general exercises at least 2-3x a week. I'm not stick skinny, but I'm pretty fit.
So I definitely over did it on this type of back exercise on Monday- I did those for the first time with weights rather than just body weight (but it was 5lb dumbells! I didn't do extra reps! my back didn't feel sore until yesterday!) I did do other core and upper back workouts, but I'm fairly certain that that exercise was the one that tipped me over the edge (other muscles are sore, but not agonizing).
By 24hrs after the workout, I was stiffening up, and starting to find that I couldn't bend over. I took some advil, skipped the gym, started stretching when I got home. By bedtime, I was in agonizing pain, and broke out the heating pad and took more advil. This morning, I couldn't get out of bed without help (bf literally lifted me out of bed). I can't put on pants, I can't walk downstairs, I can't bend over to rinse my face after washing it, I haven't found a position that is comfortable in any way.
Right now I'm taking an old percocet I had left over from surgery 2 years ago (expired in July, but I figured it's probably still ok right?), have a heating pad on my back, and am hobbling the length of the apartment on the half hour to ensure I don't stiffen up further. I can barely sit, lying down sucks, standing sucks... it's pretty horrid all around. I do need to sit upright for at least another 8 hrs (I'm logged in remotely to work, and do actually need to get work done).
What else would be a good idea? bad idea? should I be alternating hot and cold? any stretches that are particularly useful? I'll shower later today when the bf is back so I can have someone around just in case.
oh, and I'm trying to drink tea, but have absolutely no appetite for food, in fact, I'm mildly nauseaus, and I'm terrified of what would happen if I actually needed to vomit.
(amazingly no prior questions deal with self inflicted workout backpain)
First off, I have absolutely no history of back pain, I am generally a pretty healthy late 20's woman, who runs, climbs, skis and in general exercises at least 2-3x a week. I'm not stick skinny, but I'm pretty fit.
So I definitely over did it on this type of back exercise on Monday- I did those for the first time with weights rather than just body weight (but it was 5lb dumbells! I didn't do extra reps! my back didn't feel sore until yesterday!) I did do other core and upper back workouts, but I'm fairly certain that that exercise was the one that tipped me over the edge (other muscles are sore, but not agonizing).
By 24hrs after the workout, I was stiffening up, and starting to find that I couldn't bend over. I took some advil, skipped the gym, started stretching when I got home. By bedtime, I was in agonizing pain, and broke out the heating pad and took more advil. This morning, I couldn't get out of bed without help (bf literally lifted me out of bed). I can't put on pants, I can't walk downstairs, I can't bend over to rinse my face after washing it, I haven't found a position that is comfortable in any way.
Right now I'm taking an old percocet I had left over from surgery 2 years ago (expired in July, but I figured it's probably still ok right?), have a heating pad on my back, and am hobbling the length of the apartment on the half hour to ensure I don't stiffen up further. I can barely sit, lying down sucks, standing sucks... it's pretty horrid all around. I do need to sit upright for at least another 8 hrs (I'm logged in remotely to work, and do actually need to get work done).
What else would be a good idea? bad idea? should I be alternating hot and cold? any stretches that are particularly useful? I'll shower later today when the bf is back so I can have someone around just in case.
oh, and I'm trying to drink tea, but have absolutely no appetite for food, in fact, I'm mildly nauseaus, and I'm terrified of what would happen if I actually needed to vomit.
When I have hurt my back as bad as it sounds like you have hurt yours, I have found that I need to get a prescription for Flexeril (a muscle relaxant). You probably are not going to be able to work either until this gets better. I hope you feel better soon!
posted by elmay at 5:59 AM on December 31, 2014 [3 favorites]
posted by elmay at 5:59 AM on December 31, 2014 [3 favorites]
Yeah - sounds like when I tore a muscle in my back - Flexeril or Soma - a muscle relaxant to stop the spasms will not only ease your pain but also help the muscle fibers relax enough to rejoin and start healing. Call your doctor for an appointment or given that it's New Year's head to an urgent care as early as you can since those places will be nuts later. And feel better - it's just an astonishingly painful thing to do to oneself.
posted by leslies at 6:07 AM on December 31, 2014
posted by leslies at 6:07 AM on December 31, 2014
I'd see a doctor to rule out any major problems. But -- it does sound, from your description, like it is a muscle thing, which is good. (I am NOT a doctor, this is NOT medical advice; I've just also had my back go out on me in the past.)
If you can indeed get Flexeril to relax the muscles, that'd be good; what you'll need after a day or two of chilling is to start with very gentle stretches. The last time I threw my back out I found that lying on my back and slowly pulling first one knee, then the other, into my chest and holding it for about 15 seconds was helpful. (And at one point my cat perched on one of my legs and it was EXACTLY the counterweight I needed to really stretch, so if you have a cat or an object of similar weight, try that.) I also hit up a massage therapist; two sessions with her helped things dramatically.
What you DON'T want to do is to go too many days without trying to move those muscles. The heat to relax the muscles is good, and you trying to get moving is very wise; I'd still see a doctor to see about pain relief, because the sooner you get pain relief, the sooner you can try stretching, and that will help with long-term healing.
Good luck.
posted by EmpressCallipygos at 6:09 AM on December 31, 2014
If you can indeed get Flexeril to relax the muscles, that'd be good; what you'll need after a day or two of chilling is to start with very gentle stretches. The last time I threw my back out I found that lying on my back and slowly pulling first one knee, then the other, into my chest and holding it for about 15 seconds was helpful. (And at one point my cat perched on one of my legs and it was EXACTLY the counterweight I needed to really stretch, so if you have a cat or an object of similar weight, try that.) I also hit up a massage therapist; two sessions with her helped things dramatically.
What you DON'T want to do is to go too many days without trying to move those muscles. The heat to relax the muscles is good, and you trying to get moving is very wise; I'd still see a doctor to see about pain relief, because the sooner you get pain relief, the sooner you can try stretching, and that will help with long-term healing.
Good luck.
posted by EmpressCallipygos at 6:09 AM on December 31, 2014
This definitely sounds like doctor territory just to make sure you don't have an injury that needs medical treatment. And to get those drugs that folks upthread are mentioning.
And this is in no way medical advice, but in your position I'd avoid any actual stretches right now. You don't want to force anything on really angry muscles.
I hope you start feeling better soon!
posted by sweetpotato at 6:16 AM on December 31, 2014 [1 favorite]
And this is in no way medical advice, but in your position I'd avoid any actual stretches right now. You don't want to force anything on really angry muscles.
I hope you start feeling better soon!
posted by sweetpotato at 6:16 AM on December 31, 2014 [1 favorite]
Response by poster: I'd love to go to a doctor, but I wasn't able to make it beyond 3 steps down earlier today. (I live on the 5th floor of a walk up) That more than the difficulty putting on pants was what stopped me from going to work this morning... (and getting back up those three steps was horrible).
I am hoping it is just a muscle thing... the percocet appears to have killed all of the "sore pain" from my upper back and core, and I'm just left with this god awful lower back pain.
I'm a little bit worried that if I lie down on the floor (or even in bed) to stretch. I won't be able to get back up.
a cat would make things better though... I wish I had one
posted by larthegreat at 6:18 AM on December 31, 2014
I am hoping it is just a muscle thing... the percocet appears to have killed all of the "sore pain" from my upper back and core, and I'm just left with this god awful lower back pain.
I'm a little bit worried that if I lie down on the floor (or even in bed) to stretch. I won't be able to get back up.
a cat would make things better though... I wish I had one
posted by larthegreat at 6:18 AM on December 31, 2014
Best answer: I did this a few months ago, completely spasming out my lower back in yoga doing Swan Dive. Here's what helped:
1. Urgent Care to rule out anything terrible, then prescribed Flexeril, Percocet and documentation for work.
2. At home, alternating ice and heat. I wouldn't have thought ice but sure enough, it helped more than heat.
3. STOP STRETCHING. You may have spasmed muscles, you may have torn something. You need to give this time to heal.
If you can't move those three steps to go to work, you should see a doctor as soon as you can. I know it's hard and it sucks, but do your best to get comfy, put on Netflix, and try to rest.
posted by kinetic at 6:30 AM on December 31, 2014 [4 favorites]
1. Urgent Care to rule out anything terrible, then prescribed Flexeril, Percocet and documentation for work.
2. At home, alternating ice and heat. I wouldn't have thought ice but sure enough, it helped more than heat.
3. STOP STRETCHING. You may have spasmed muscles, you may have torn something. You need to give this time to heal.
If you can't move those three steps to go to work, you should see a doctor as soon as you can. I know it's hard and it sucks, but do your best to get comfy, put on Netflix, and try to rest.
posted by kinetic at 6:30 AM on December 31, 2014 [4 favorites]
Do you have Valium at home? Valium actually works great as a muscle relaxant.
posted by Suffocating Kitty at 6:55 AM on December 31, 2014 [1 favorite]
posted by Suffocating Kitty at 6:55 AM on December 31, 2014 [1 favorite]
STOP STRETCHING.
Yes! You need to relax as much as possible. If I were you I would take a sick day - I've done that before when my back was at your current level of badness. Relax and take Naproxen (Aleve) if you don't have anything stronger and you will probably be a little better tomorrow, better enough to go to the doctor for better drugs at the very least.
posted by something something at 7:05 AM on December 31, 2014
Yes! You need to relax as much as possible. If I were you I would take a sick day - I've done that before when my back was at your current level of badness. Relax and take Naproxen (Aleve) if you don't have anything stronger and you will probably be a little better tomorrow, better enough to go to the doctor for better drugs at the very least.
posted by something something at 7:05 AM on December 31, 2014
+1 to everyone saying it's a spasm. I'm plagued with these. Definitely do not stretch. Alternate hot and cold. +1 to all the advice here.
Definitely go see a doctor as soon as you get up and about. You'll get a prescription for a muscle relaxant like cyclobenzaprine or something. It's a life saver.
Fun story (and *definitely* not medical advice). I had catastrophic medical insurance for a few years, which didn't cover routine checkups. I started getting these, and I learned that if I drank a good bit of wine and slept on the hardwood floor, I felt much better in the morning. I mentioned this to my doctor when I finally got real insurance. He laughed and said the muscle relaxants do the same thing, but he can't prescribe alcohol.
posted by AaRdVarK at 7:07 AM on December 31, 2014 [1 favorite]
Definitely go see a doctor as soon as you get up and about. You'll get a prescription for a muscle relaxant like cyclobenzaprine or something. It's a life saver.
Fun story (and *definitely* not medical advice). I had catastrophic medical insurance for a few years, which didn't cover routine checkups. I started getting these, and I learned that if I drank a good bit of wine and slept on the hardwood floor, I felt much better in the morning. I mentioned this to my doctor when I finally got real insurance. He laughed and said the muscle relaxants do the same thing, but he can't prescribe alcohol.
posted by AaRdVarK at 7:07 AM on December 31, 2014 [1 favorite]
I've done this SEVERAL times. It could be a few things.
Take some anti inflammatory medicine, and lay flat with your feet elevated. You can alternate ice and heat with your lower back as well, and take your time relaxing with it. You WILL need help; especially with the exchange of the ice/heat, etc.
If it doesn't feel any better in a day or two, you'll need assistance to make it to an urgent care facility to make sure it isn't anything more serious. They may give you a pain killer and a muscule relaxer (Flexeril likely).
posted by Sara_NOT_Sarah at 7:09 AM on December 31, 2014
Take some anti inflammatory medicine, and lay flat with your feet elevated. You can alternate ice and heat with your lower back as well, and take your time relaxing with it. You WILL need help; especially with the exchange of the ice/heat, etc.
If it doesn't feel any better in a day or two, you'll need assistance to make it to an urgent care facility to make sure it isn't anything more serious. They may give you a pain killer and a muscule relaxer (Flexeril likely).
posted by Sara_NOT_Sarah at 7:09 AM on December 31, 2014
Personally, I would skip the doctor for this one. Most lower back pain will go away on its own. The only reason to go to urgent care/doctor is if the pain persists for more than a week or if you need better drugs. Also if you can manage it, skip the percoset and add tylenol to the ibuprofen. Take the daily max of both.
You might try ice if the heat is not working. You can alternate with heat or lay off the heat for a bit.
Looking at the exercise, you overdid it in spinal extension so you might want to try chilling out in positions of gentle flexion (I agree with no stretching) and see if that's comfortable for you. Try lying on your side curled up a bit and see if that position is relaxing. Put a pillow between your knees and prop up your body on pillows so you're not overworking to stay in that position for a bit.
You want to be up and walking around, but to warm up for that I would just get the legs moving first if you can. If you can sit in a chair, march your feet a bit, extend your legs out from a seated position, maybe do some ankle circles. If you can lie on your stomach in bed, kick your butt with your feet a bit. If you can lie on your back in bed, try sliding one leg all the way out to the side and then the other. If it hurts at all, stop.
posted by crazycanuck at 7:11 AM on December 31, 2014 [1 favorite]
You might try ice if the heat is not working. You can alternate with heat or lay off the heat for a bit.
Looking at the exercise, you overdid it in spinal extension so you might want to try chilling out in positions of gentle flexion (I agree with no stretching) and see if that's comfortable for you. Try lying on your side curled up a bit and see if that position is relaxing. Put a pillow between your knees and prop up your body on pillows so you're not overworking to stay in that position for a bit.
You want to be up and walking around, but to warm up for that I would just get the legs moving first if you can. If you can sit in a chair, march your feet a bit, extend your legs out from a seated position, maybe do some ankle circles. If you can lie on your stomach in bed, kick your butt with your feet a bit. If you can lie on your back in bed, try sliding one leg all the way out to the side and then the other. If it hurts at all, stop.
posted by crazycanuck at 7:11 AM on December 31, 2014 [1 favorite]
I have learned from much experience that lower-back spasm pain is very quite often groin pain that is pulling on and referring that pain to your back. It sounds like what you strained might actually be the muscles that supported and opposed the back exercise.
When you're a bit better, be sure to stretch your hamstrings, inner and outer quads, piriformis, glutes, and all those upper-leg / butt muscles.
posted by Dashy at 7:18 AM on December 31, 2014
When you're a bit better, be sure to stretch your hamstrings, inner and outer quads, piriformis, glutes, and all those upper-leg / butt muscles.
posted by Dashy at 7:18 AM on December 31, 2014
Just looked at the specific exercise: you need to stretch your glutes. Pigeon pose (gently and with a block at first).
posted by Dashy at 7:25 AM on December 31, 2014
posted by Dashy at 7:25 AM on December 31, 2014
I've found myself with what sounds like a strain injury in my lower back twice now. The last time I was fine on the day of injuring myself (moving furniture), felt myself stiffening the next morning but made it to an early am dentist appointment. But after half an hr in the dentist chair I was unable to twist to rinse my mouth, struggled to get up and barely made it into work. One of my coworkers took one look at me and told me she'd drive me home. This was a Friday. I took a lot of naproxin, which seemed to help take the edge of the pain, positioned myself as comfortable as possible on my sofa with cushions, blankets etc and I rested up all that day and all the next. By Sunday the pain was noticeably better and I was able to potter round at home and I was back at work on Monday. So rest up max dose of pain killers.
posted by koahiatamadl at 7:31 AM on December 31, 2014
posted by koahiatamadl at 7:31 AM on December 31, 2014
Try grandma's old remedy - an Epsom salt bath. Dissolve about 2 cups of Epsom salts in a tub of water, and soak for 15-20 minutes. The magnesium relaxes the muscles.
Nthing alternating ice and heat. My chiropractor told me to use ice on sore muscles in addition to heat and I find that works really well.
posted by Rosie M. Banks at 7:42 AM on December 31, 2014 [2 favorites]
Nthing alternating ice and heat. My chiropractor told me to use ice on sore muscles in addition to heat and I find that works really well.
posted by Rosie M. Banks at 7:42 AM on December 31, 2014 [2 favorites]
Oh, yeah, Nthing Naproxen (which is in Alleve). I always consult with a couple I know when I have back issues because he also gets back problems and she is a trained massage therapist (seriously, is that a match made in heaven or what?) and they both swear by Naproxen for this kind of thing.
posted by EmpressCallipygos at 7:45 AM on December 31, 2014
posted by EmpressCallipygos at 7:45 AM on December 31, 2014
Response by poster: So I DO have Naproxen (thank you past injured lar), but I went for the percs thinking they would be stronger/faster acting. I'll try the Naproxen out after I'm comfortable the percocet has worn off.
and I'll stop the attempts at stretching. I'll have the bf pick up Epsom salts on his way home. (oh the romantic New Years Eve old lady baths...)
I just tried icing my back for 20ish mins, and it stiffened me up so badly I can't get out of my chair to grab the heating pad, so uh, I'm kind of stuck at my computer until my back defrosts.
Thanks for the tips so far.
(WHAT IS MY LIFE COMING TOO?)
posted by larthegreat at 7:57 AM on December 31, 2014
and I'll stop the attempts at stretching. I'll have the bf pick up Epsom salts on his way home. (oh the romantic New Years Eve old lady baths...)
I just tried icing my back for 20ish mins, and it stiffened me up so badly I can't get out of my chair to grab the heating pad, so uh, I'm kind of stuck at my computer until my back defrosts.
Thanks for the tips so far.
(WHAT IS MY LIFE COMING TOO?)
posted by larthegreat at 7:57 AM on December 31, 2014
Aw, sorry, I know your pain (I think). Just wanted to suggest Robaxin (aka Robaxin-750, Carbacot, Skelex, methocarbamol), which is the only thing that helped me with muscle spasms (which I used to get all the time, some of them lasting for 2-3 weeks :/). I haven't been as helped by Naproxen, for reasons unknown.
posted by cotton dress sock at 8:24 AM on December 31, 2014
posted by cotton dress sock at 8:24 AM on December 31, 2014
First of all: Rest. I've had severe lower back issues before and it sucks. The best thing you can do is stay horizontal and relax. I find that smoking marijuana helps me when my back is messed up (I normally don't smoke), so if that's an option for you, it won't hurt to try. Alternating hot cold is a good idea. I also like those Tiger Balm patches.
I'd give it 2-3 days to see how everything works out before you think about seeing a doctor (getting from your home to the doctor will probably do more damage than what the doctor can do to make you feel better). I've never found doctors to be useful for back pain except for the prescriptions they write. With some insurance you can call the Nurse Hotline, explain your problem, and they will get a doctor to write a prescription for you and you can send your bf to pick it up at your local pharmacy.
I hope your bf can wait on you, make you food, and so forth because mental health is important too. You need to be thinking about resting, not where your next meal is going to come from, or how you're going to get another ice pack out of the freezer.
Second:
It's not as obvious to most people as it should be, but it's really a bad idea to jump into weighted exercises right away when your body weight is enough to start with. We all want to be tough and look strong at the gym but that can be a recipe for disaster. Take it easy on yourself and remember that nobody else at the gym really cares how much weight you're using. Even if you're using no weight or just the bar, for all they know, you're on a down set and normally lift a lot more :)
Also, make sure you are giving yourself plenty of time to rest between gym days. Ideally you should go no more frequent than every 48 hours. Or if you do go for a couple days in a row, make sure you are targeting completely different areas of your body (so you still effectively get 48 hours of rest for muscle groups). Remember, lift smart, not hard.
I am a fairly strong guy who recently started going to the gym again 5 weeks ago after taking a 2 year hiatus, and I started many of my exercises at body weight (e.g. squats) or bar weight (e.g. shoulder press). I'm still working up to my max. It's more important to get my body used to the motions and proper form again than it is to try to hit my previous routine right away.
posted by topsykretts at 8:31 AM on December 31, 2014
I'd give it 2-3 days to see how everything works out before you think about seeing a doctor (getting from your home to the doctor will probably do more damage than what the doctor can do to make you feel better). I've never found doctors to be useful for back pain except for the prescriptions they write. With some insurance you can call the Nurse Hotline, explain your problem, and they will get a doctor to write a prescription for you and you can send your bf to pick it up at your local pharmacy.
I hope your bf can wait on you, make you food, and so forth because mental health is important too. You need to be thinking about resting, not where your next meal is going to come from, or how you're going to get another ice pack out of the freezer.
Second:
It's not as obvious to most people as it should be, but it's really a bad idea to jump into weighted exercises right away when your body weight is enough to start with. We all want to be tough and look strong at the gym but that can be a recipe for disaster. Take it easy on yourself and remember that nobody else at the gym really cares how much weight you're using. Even if you're using no weight or just the bar, for all they know, you're on a down set and normally lift a lot more :)
Also, make sure you are giving yourself plenty of time to rest between gym days. Ideally you should go no more frequent than every 48 hours. Or if you do go for a couple days in a row, make sure you are targeting completely different areas of your body (so you still effectively get 48 hours of rest for muscle groups). Remember, lift smart, not hard.
I am a fairly strong guy who recently started going to the gym again 5 weeks ago after taking a 2 year hiatus, and I started many of my exercises at body weight (e.g. squats) or bar weight (e.g. shoulder press). I'm still working up to my max. It's more important to get my body used to the motions and proper form again than it is to try to hit my previous routine right away.
posted by topsykretts at 8:31 AM on December 31, 2014
Hi, I also strained my back at the gym this week! Only mine was sudden and painful at the moment I pulled it and I had to lie on the floor at the gym.
Yes, rest - no stretching for now until the muscles are more healed. Yes whatever anti-inflammatory works for you. I also took a painkiller. Ice when you can stand it. It's better for reducing inflammation.
Mostly, get as comfortable as you can, be gentle with yourself, and wait it out. Much sympathy.
posted by gingerbeer at 8:52 AM on December 31, 2014
Yes, rest - no stretching for now until the muscles are more healed. Yes whatever anti-inflammatory works for you. I also took a painkiller. Ice when you can stand it. It's better for reducing inflammation.
Mostly, get as comfortable as you can, be gentle with yourself, and wait it out. Much sympathy.
posted by gingerbeer at 8:52 AM on December 31, 2014
You might ask your boyfriend to pick up a couple of Salonpas capsaicin patches. They're really effective for lower back pain, once you learn to tolerate the slightly prickly "omg it's HOT!" feeling.
posted by Lexica at 9:24 AM on December 31, 2014 [1 favorite]
posted by Lexica at 9:24 AM on December 31, 2014 [1 favorite]
Best answer: You can also alternate Advil and Tylenol. They usually work on similar time-frames for dosages and they don't interact with each other. The idea is to take one half way between dosages of the other. So if you take Advil at noon and have to wait 2 hours before you can take another dose, take Tylenol at 1:00 (and 3:00, 5:00, 7:00, etc with Advil at 2:00, 4:00, 6:00, etc). The idea is that you'll start to feel the effects of one as the effects of the other start to wear off.
If it were just the delayed onset muscle soreness that people usually get from working out a muscle like that, I would tell you to lightly do the same exercise (or something that will work the muscle in a similar way) but this sounds like you tore something which means rest and drugs and not much else (maybe eat some protein?).
Going forward, make sure your form is correct for the exercise, maybe warm up a bit more, and drop a rep or two off of each set the next time you do it with weight. If you're not confident that you can complete a rep with good form, stop, you're done for that set.
Also, that exercise is often done as an accessory to dead-lifts or (along with a few other movements) a replacement for dead-lifts for people with injuries that keep them being able to do dead-lifts (slipped disc or sciatica for example). So you might consider switching to dead-lifts. You'll work the same muscle along with a bunch of others. There is also a chance that because that movement is more of an isolation exercise that there are smaller stabilizer muscles that aren't getting worked as much and adding the weight put things just over the edge where they're needed but don't have the strength to keep up with the main muscle so something got out of alignment and caused a tear. Compound lifts like the dead-lift won't cause the same problem.
I did something similar on a seated bench press machine a few years ago. My physical therapist told me to stay off the machines and switch to free weights and compound lifts and I've been injury free ever since.
Based on the exercise that you were doing, it seems like your injury could be something similar but it could also just be my ego trying to get you to validate my own choices by convincing you to make the same ones so take that with a grain of salt.
posted by VTX at 9:26 AM on December 31, 2014 [2 favorites]
If it were just the delayed onset muscle soreness that people usually get from working out a muscle like that, I would tell you to lightly do the same exercise (or something that will work the muscle in a similar way) but this sounds like you tore something which means rest and drugs and not much else (maybe eat some protein?).
Going forward, make sure your form is correct for the exercise, maybe warm up a bit more, and drop a rep or two off of each set the next time you do it with weight. If you're not confident that you can complete a rep with good form, stop, you're done for that set.
Also, that exercise is often done as an accessory to dead-lifts or (along with a few other movements) a replacement for dead-lifts for people with injuries that keep them being able to do dead-lifts (slipped disc or sciatica for example). So you might consider switching to dead-lifts. You'll work the same muscle along with a bunch of others. There is also a chance that because that movement is more of an isolation exercise that there are smaller stabilizer muscles that aren't getting worked as much and adding the weight put things just over the edge where they're needed but don't have the strength to keep up with the main muscle so something got out of alignment and caused a tear. Compound lifts like the dead-lift won't cause the same problem.
I did something similar on a seated bench press machine a few years ago. My physical therapist told me to stay off the machines and switch to free weights and compound lifts and I've been injury free ever since.
Based on the exercise that you were doing, it seems like your injury could be something similar but it could also just be my ego trying to get you to validate my own choices by convincing you to make the same ones so take that with a grain of salt.
posted by VTX at 9:26 AM on December 31, 2014 [2 favorites]
if this was the first time doing that exercise, it may simply be a case of intense DOMS, although it doesn't sound like it based on your description of the pain.
Give it a day or 2 and see how the intensity and quality of the pain changes. If it's not better in 2 days, go see a specialist. (disclaimer - I'm not a doctor or sports medicine specialist myself)
Also, consider learning how to deadlift if you have access to a barbell. Much more effective than those back extensions, and very likely safer on your back.
posted by spacediver at 9:28 AM on December 31, 2014 [2 favorites]
Give it a day or 2 and see how the intensity and quality of the pain changes. If it's not better in 2 days, go see a specialist. (disclaimer - I'm not a doctor or sports medicine specialist myself)
Also, consider learning how to deadlift if you have access to a barbell. Much more effective than those back extensions, and very likely safer on your back.
posted by spacediver at 9:28 AM on December 31, 2014 [2 favorites]
I herniated a disc once upon a time and was wracked with back spasms. I think seeing a doctor as soon as your able is a good idea, since then you can get a script for muscle relaxants, which were a lifesaver for me.
posted by craven_morhead at 9:39 AM on December 31, 2014
posted by craven_morhead at 9:39 AM on December 31, 2014
Best answer: Agree that you probably don't need to go to the doctor today, but if it doesn't clear up then you should definitely go.
IANAD but you can take other pain relievers on top of Percocet as long as they don't contain acetominophin (Tylenol) because that's also in Percocet.
Also nausea and other stomach issues are common side effects of Percocet. The only thing you need to keep an eye out for is constipation. If you get too constipated from the Percocet, try Miralax and if that doesn't work Ducolax (I'm currently on Percocet for post-surgery pain so I am very familiar with this side effect!).
I find that those Thermacare heat wraps are a godsend for muscle tightness/spasms, especially overnight. Your boyfriend can pick them up at the drugstore.
posted by radioamy at 10:03 AM on December 31, 2014
IANAD but you can take other pain relievers on top of Percocet as long as they don't contain acetominophin (Tylenol) because that's also in Percocet.
Also nausea and other stomach issues are common side effects of Percocet. The only thing you need to keep an eye out for is constipation. If you get too constipated from the Percocet, try Miralax and if that doesn't work Ducolax (I'm currently on Percocet for post-surgery pain so I am very familiar with this side effect!).
I find that those Thermacare heat wraps are a godsend for muscle tightness/spasms, especially overnight. Your boyfriend can pick them up at the drugstore.
posted by radioamy at 10:03 AM on December 31, 2014
re: the ice being worse than the actual pain itself - I get this too, and everyone still insists that the ice will help. They are wrong, whatever benefits I might be getting from icing something are wholly negated by the fact that the ice is causing me pain that is bad enough to make me spontaneously vomit.
When I went to the doctor for an ankle injury he gave me rx naprox tabs, which was kind of silly as they're 1000mg, which is the same as 4 otc aleve.
posted by poffin boffin at 11:10 AM on December 31, 2014
When I went to the doctor for an ankle injury he gave me rx naprox tabs, which was kind of silly as they're 1000mg, which is the same as 4 otc aleve.
posted by poffin boffin at 11:10 AM on December 31, 2014
So your erector spinae are trying to kill you, huh? I'm curious where you were holding the 5# dumbbells when you did those back extensions.
Seconding VTX's advice to eat some protein to help rebuild the muscles. Also, drink water like it's going out of style.
I lift fairly seriously, and here's what I do for DOMS:
-Eat protein
-Drink water
-800mg ibuprofen (adjust for your bodyweight; I'm a heavyweight, you might need less)
-Flexeril + Vicodin if I really fubar myself
-Tiger Balm (wear latex/nitrile gloves when applying, or suffer the burnination when going to the loo later)
-ice
-Epsom salt soaks
-daily mobility stretches
Hope you feel better soon!
posted by culfinglin at 11:15 AM on December 31, 2014
Seconding VTX's advice to eat some protein to help rebuild the muscles. Also, drink water like it's going out of style.
I lift fairly seriously, and here's what I do for DOMS:
-Eat protein
-Drink water
-800mg ibuprofen (adjust for your bodyweight; I'm a heavyweight, you might need less)
-Flexeril + Vicodin if I really fubar myself
-Tiger Balm (wear latex/nitrile gloves when applying, or suffer the burnination when going to the loo later)
-ice
-Epsom salt soaks
-daily mobility stretches
Hope you feel better soon!
posted by culfinglin at 11:15 AM on December 31, 2014
The premise behind icing an injury is that it will decrease the swelling, so the suggestions to ice it aren't completely batshit. The suggestion to alternate ice and heat is that the heat will relax the muscles and the ice will reduce the swelling.
Of course, if the ice is causing major pain it's my hunch that it's okay to skip doing that (although I have to wonder whether you're just holding an ice cube directly on the spot or whether you're wrapping the ice pack in a towel, because that could help).
Am going to amend my advice as my memory of how I self-cared after throwing my back out is coming back to me - earlier I said it was good that you were making yourself walk around every half hour, and now I'm second-guessing that; maybe cool it for a day, and only get up and walk around if you need to pee or something; otherwise just chill on the couch with a heating wrap. The naproxen also reduces swelling as well as being a pain killer, and taking 4 OTC Aleve all at once may also help (but only just the once, and then follow the dosage instructions on the package after that).
Call a doctor if you don't see any improvement at all in 2 days.
posted by EmpressCallipygos at 11:15 AM on December 31, 2014
Of course, if the ice is causing major pain it's my hunch that it's okay to skip doing that (although I have to wonder whether you're just holding an ice cube directly on the spot or whether you're wrapping the ice pack in a towel, because that could help).
Am going to amend my advice as my memory of how I self-cared after throwing my back out is coming back to me - earlier I said it was good that you were making yourself walk around every half hour, and now I'm second-guessing that; maybe cool it for a day, and only get up and walk around if you need to pee or something; otherwise just chill on the couch with a heating wrap. The naproxen also reduces swelling as well as being a pain killer, and taking 4 OTC Aleve all at once may also help (but only just the once, and then follow the dosage instructions on the package after that).
Call a doctor if you don't see any improvement at all in 2 days.
posted by EmpressCallipygos at 11:15 AM on December 31, 2014
I would not rule out low-level rhabdomyolysis in this case. Overdoing the eccentric movements in the back extensions you did can cause it--both back extensions and GHD situps are notorious for producing rhabdo if overdone. Watch your pee--if it is unusually dark and maybe foamy (almost like diluted Coke), get to the doctor right away.
posted by Fuego at 11:21 AM on December 31, 2014
posted by Fuego at 11:21 AM on December 31, 2014
Response by poster: I'm still dying- man this back pain thing is no joke. (I now kind of understand why people get addicted to painkillers after throwing out their back) I'm waiting for my Naproxen to kick in...
So, it's not the first time that I've done these exercise but it was the first time in about 6months I did them with weights (10lb hugged to the chest- I actually used to be able to do these with 45 grip plates.. like a year ago).
I did the icepack wrapped in a t-shirt, and things stiffened up so much that any sort of movement became impossible- like my back became a giant rock of pain. I think if I had gone with ice first yesterday that might have helped then? I'm gonna be sticking with worshiping at the heating pad altar.
2014 certainly does know how to leave an impression....
posted by larthegreat at 11:53 AM on December 31, 2014 [1 favorite]
So, it's not the first time that I've done these exercise but it was the first time in about 6months I did them with weights (10lb hugged to the chest- I actually used to be able to do these with 45 grip plates.. like a year ago).
I did the icepack wrapped in a t-shirt, and things stiffened up so much that any sort of movement became impossible- like my back became a giant rock of pain. I think if I had gone with ice first yesterday that might have helped then? I'm gonna be sticking with worshiping at the heating pad altar.
2014 certainly does know how to leave an impression....
posted by larthegreat at 11:53 AM on December 31, 2014 [1 favorite]
Can you call or email your doctor? Mine would generally prescribe something for me like that if I needed her to, and flexeril is many many times better than nsaids for me. Your boyfriend could pick up the prescription.
posted by brainmouse at 12:02 PM on December 31, 2014 [1 favorite]
posted by brainmouse at 12:02 PM on December 31, 2014 [1 favorite]
Oh, and heat works way better than ice for me too. Thermacare sells stick on and wrap around heat packs that last for a few hours and are awesome.
posted by brainmouse at 12:04 PM on December 31, 2014
posted by brainmouse at 12:04 PM on December 31, 2014
Best answer: The doctor prescribed high-strength naproxin. It is available over the counter as Advil in lower dosages and everyone I ever worked with in an industry where strain injuries are quite common prefers it to aspirin or ibprofen.
OP, I think you know this already, but I want to clarify something just in case (for you, but also for other readers). Naproxin is NOT branded as Advil, it is branded as Aleve. Advil is name-brand ibuprofen.
Ibuprofen overdose is very unpleasant. Taking too much will at a minimum give you a bad stomachache, and could do more damage.
Folks, please be very careful when sharing information about medicine on the internet. I can easily imagine someone reading the comment I quoted above, thinking their Advil was different than their off-brand ibuprofen, and taking too much (especially if they were in a lot of pain and therefore not focusing as usual). Before you spread medical inaccuracies around on the internet, do your homework first.
posted by schroedingersgirl at 12:04 PM on December 31, 2014 [5 favorites]
OP, I think you know this already, but I want to clarify something just in case (for you, but also for other readers). Naproxin is NOT branded as Advil, it is branded as Aleve. Advil is name-brand ibuprofen.
Ibuprofen overdose is very unpleasant. Taking too much will at a minimum give you a bad stomachache, and could do more damage.
Folks, please be very careful when sharing information about medicine on the internet. I can easily imagine someone reading the comment I quoted above, thinking their Advil was different than their off-brand ibuprofen, and taking too much (especially if they were in a lot of pain and therefore not focusing as usual). Before you spread medical inaccuracies around on the internet, do your homework first.
posted by schroedingersgirl at 12:04 PM on December 31, 2014 [5 favorites]
I think if I had gone with ice first yesterday that might have helped then?
If there was some swelling, yes. It might have numbed the pain a little bit and probably helped things to start healing up faster. Honestly though, it's tough to say definitively that it would have helped or how much it would have helped so don't kick yourself about it.
2nd'ing call your doctor. At worst, you'll get some professional advice (maybe just reassurance and some idea of what to expect when healing) at best, they'll call in a prescription that hopefully someone will be able to pick up for you. As long as you don't have to move too much to do it, it can't hurt to ask.
posted by VTX at 12:38 PM on December 31, 2014
If there was some swelling, yes. It might have numbed the pain a little bit and probably helped things to start healing up faster. Honestly though, it's tough to say definitively that it would have helped or how much it would have helped so don't kick yourself about it.
2nd'ing call your doctor. At worst, you'll get some professional advice (maybe just reassurance and some idea of what to expect when healing) at best, they'll call in a prescription that hopefully someone will be able to pick up for you. As long as you don't have to move too much to do it, it can't hurt to ask.
posted by VTX at 12:38 PM on December 31, 2014
Roll around the area on a tennis ball until the spasm works its way out (I don't have to suggest you start gently, obviously!). Sounds crude, but very capable physical therapists do this/suggest this. But there's a huge, huge, huge caveat: if you suspect you may have structurally damaged hard tissue (vertebra, etc), don't do this. It's only for muscular issues.
Also: wet heat. Should have done that first thing. Know for next time. Hit the shower, turn it to almost burning level, and stay under for 10 mins or longer.
Suggest: a really good therapeutic sports-oriented massage therapist (ask around, or, if you get stuck, find out who helps the sports teams at any local jock college or ask a dancer). You don't want just any massage therapist, most are called upon to relax rich people rather than resolve actual maladies. The person you want is a serious edge case, but can fix this in one session (unless something really really surprising happened).
The pain level doesn't reflect on the seriousness of the injury. Could be muscular with this pain level.
posted by Quisp Lover at 1:00 PM on December 31, 2014 [1 favorite]
Also: wet heat. Should have done that first thing. Know for next time. Hit the shower, turn it to almost burning level, and stay under for 10 mins or longer.
Suggest: a really good therapeutic sports-oriented massage therapist (ask around, or, if you get stuck, find out who helps the sports teams at any local jock college or ask a dancer). You don't want just any massage therapist, most are called upon to relax rich people rather than resolve actual maladies. The person you want is a serious edge case, but can fix this in one session (unless something really really surprising happened).
The pain level doesn't reflect on the seriousness of the injury. Could be muscular with this pain level.
posted by Quisp Lover at 1:00 PM on December 31, 2014 [1 favorite]
YMMV on this but when I get a terrible muscle spasm I go to this one massage therapist and she destroys it. It hurts but she can un-spasm my back like a boss.
If you've actually torn something obvs it won't help that but it'll get rid of the secondary spasms.
Seconding the above advice about not going if you think you damaged your spine.
posted by fshgrl at 4:27 PM on December 31, 2014
If you've actually torn something obvs it won't help that but it'll get rid of the secondary spasms.
Seconding the above advice about not going if you think you damaged your spine.
posted by fshgrl at 4:27 PM on December 31, 2014
Inflammation should tell you whether you tore something.
But the right massage therapist should know very easily/quickly if it's muscular (in which case, as fshgrl says, you can be patched up in a single session) or skeletal.
posted by Quisp Lover at 6:33 PM on December 31, 2014
But the right massage therapist should know very easily/quickly if it's muscular (in which case, as fshgrl says, you can be patched up in a single session) or skeletal.
posted by Quisp Lover at 6:33 PM on December 31, 2014
"But the right massage therapist should know very easily/quickly if it's muscular (in which case, as fshgrl says, you can be patched up in a single session) or skeletal."
No. Absolutely not. Licensed massage therapist here, and WE DO NOT DIAGNOSE. No competent massage therapist will tell you that your problem is or isn't entirely muscular. That is a job for a doctor.
If you can't get to a doctor right now, by all means, find a massage therapist who will come to your house. They will likely make you feel better. They WILL NOT and cannot tell you whether it's a muscle tear, sprain, ruptured disk, etc etc etc.
In addition to the heat or contrast therapy and taking it easy, I'd also recommend Pain Wizard gel, but unfortunately you have to order it online so it's not gonna help you right away.
posted by mysterious_stranger at 8:46 AM on January 1, 2015 [1 favorite]
No. Absolutely not. Licensed massage therapist here, and WE DO NOT DIAGNOSE. No competent massage therapist will tell you that your problem is or isn't entirely muscular. That is a job for a doctor.
If you can't get to a doctor right now, by all means, find a massage therapist who will come to your house. They will likely make you feel better. They WILL NOT and cannot tell you whether it's a muscle tear, sprain, ruptured disk, etc etc etc.
In addition to the heat or contrast therapy and taking it easy, I'd also recommend Pain Wizard gel, but unfortunately you have to order it online so it's not gonna help you right away.
posted by mysterious_stranger at 8:46 AM on January 1, 2015 [1 favorite]
Response by poster: 2 days later, and I'm mobile and mostly ok. I'm still a bit stiff, and definitely happy to have brought my heating pad to work, but it looks like just over-workedout muscles, and not anything more severe.
Naproxen, constant heat, rest, and not moving really helped the most. Muscle relaxants probably would have been awesome, but I don't have those handy.
Thank god for Netflix, and thanks for the advice.
posted by larthegreat at 7:54 AM on January 2, 2015 [1 favorite]
Naproxen, constant heat, rest, and not moving really helped the most. Muscle relaxants probably would have been awesome, but I don't have those handy.
Thank god for Netflix, and thanks for the advice.
posted by larthegreat at 7:54 AM on January 2, 2015 [1 favorite]
"OP, I think you know this already, but I want to clarify something just in case (for you, but also for other readers). Naproxin is NOT branded as Advil, it is branded as Aleve. Advil is name-brand ibuprofen."
I've contacted the mods and asked that my comment be removed. Thank you schroedingersgirl.
posted by vapidave at 11:28 AM on January 2, 2015
I've contacted the mods and asked that my comment be removed. Thank you schroedingersgirl.
posted by vapidave at 11:28 AM on January 2, 2015
This thread is closed to new comments.
A couple of years ago I had a severe case of bronchitis that caused me to cough so hard that I strained the muscles in my back and abdomen. I laid a robotic massage pad (which normally would be used in a chair) down on my bed and used it every few hours to keep everything loose. I had to make sure I didn't put my full weight on it because it felt like that might have been dangerous.
posted by XMLicious at 5:57 AM on December 31, 2014