gonzomedic
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Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Oct 6, 2006 2:04:25 GMT -5
I've been trying to strengthen my back,primarily the lower and the center.I don't stretch,but I'm going to start.(honest)I've been having problems with spasm's in my med-back area and go to the chiropractor for adjustment's.My question is,by doing "goodmorning's" and some stretches will that help or hurt,and should I just take a lay-off? Thanks for any suggestions. GOD bless
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Post by Rodney Rochester on Oct 11, 2006 15:22:13 GMT -5
In your case I would personally do rack pulls above the knees and some work on the glute/ham machine in your gym. Leave that perticular lift alone for now or . . . . maybe do partial goodmornings with a lighter weight tha normal.
Rodney
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Oct 15, 2006 9:01:21 GMT -5
Thanks Rodney I'll give that a try! GOD bless
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Post by vince148 on Oct 15, 2006 9:42:08 GMT -5
First, are we talking about "spasms" or pain?
If we're talking about spasms, it's possible that you have some nutritional deficiencies. Are you drinking enough water? If you're using creatine and don't have adequate water intake, this can contribute to the spasms. Do you get enough potassium, sodium, calcium and magnesium? Deficiencies of these nutrients can also contribute to spasms.
If we're talking about pain, that's a different issue. I changed the way I do GMs because I found that I kept hurting myself. So now, I do only concentric GMs off pins in a rack either with a straight bar or safety squat bar. Reverse hypers and pull-thrus are good rehab exercises if you have to lay off the heavy stuff. But they should be used as accessory regardless.
Other rehab stuff can include posture exercises. Start with pelvic tilts, either standing against a wall or lying on the floor. You should then progress to a balance ball. All these will help.
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Oct 16, 2006 0:11:55 GMT -5
Thanks Vince, I do use creatine but have been off it for awhile.I try to drink enough water but probably you've hit the nail on the head with that.I take the GNC mega-multi's.I took Rodney's advice and did the rack pulls,start at mid thigh.I started with 95lbs and worked up to 335x5 each set with about 2-3mins rest.So far so good.I'm going to work on drinking alot more,water that is.Thanks again for all the tips. GOD bless
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Post by lovelace on Oct 16, 2006 5:42:23 GMT -5
Keep us posted Gonzo. I have had a back injury since April and it is a slow comeback. I have missed more workouts since April than I have in the last 9 years combined.
It is slow and tough!
God Bless, Mike
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Oct 16, 2006 23:20:45 GMT -5
Will do Mike! I hope and pray that you get all the strength you had back and more! GOD bless
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Nov 6, 2006 1:34:54 GMT -5
Update:(knock wood) My back is doing much better.I'm doing the rack pulls to 355x6 no wrist wraps.Increased my water intake,and doing the stretches.It seems I have a habit of curving forward too much or rotating my hips forward(?)Since changing that and adding these two thing's my squat is back up to 275x8! Thanks alot for your help men,I feel that my goal of squatting 450 before I'm 45 is alot closer. GOD bless and keep you safe
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Post by Doug Parrish on Nov 6, 2006 16:26:27 GMT -5
Alright, Gonzo! Praise the Lord! Man I am glad to hear your back is better. When I was coaching, I used to tell my, um, coachees (?): "You get ten fingers, ten toes, two arms, two legs, but only one back. You better take care of it." I am really glad to see you are taking care of it and it is responding, that is good stuff!
God Bless.
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Nov 9, 2006 0:34:08 GMT -5
Thanks Doug, I appreciate all the help! You're right, when the back goes it doesn't matter how strong you thought you were,ya can't pick up a feather when the back is out! GOD bless
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gonzomedic
Full Member
Though I walk through the shadow of death,I will fear no evil for you are with me.
Posts: 160
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Post by gonzomedic on Dec 9, 2006 9:36:16 GMT -5
update:Doing fantastic! Thanks to the help I've received here! The other day I squatted a personal best 350 for 1! My lower back feels much better,It felt like I could go higher,but I didn't want to tempt fate.Thanks again. GOD bless
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