4 ms·

Speaking of back pain, I injured my lower back quite badly about a year ago. I was doing bench press and wasn't able to complete the last rep. Instead of call

Speaking of back pain, I injured my lower back quite badly about a year ago. I was doing bench press and wasn't able to complete the last rep. Instead of calling for help, I (stupidly) attempted to roll the weight down to my knees and then stood up and set it on the ground. I immediately felt a sharp pain, and for the next week I wasn't able to sit down (I had to constantly stand since bending was painful). Ever since then, I haven't quite recovered. My back feels fine most of the time, but every few days it aches quite a bit. I recently tried to start working out again and the pain flared up immediately. I've spoken to a few serious weight lifters, and they've told me that reverse hyper machines can help rehabilitate mild lumbar disc herniations (which is what I have). I can't tell if this is "bro-science" though or something that actually works; a quick search on Google Scholar reveals nothing. Also, most gyms do not have reverse hyper machines, so I would have to drive out of my way to use one, or purchase one. Does anyone have any experience with these machines?

iamphilrae 11y ago
Try lying on your front and do a sit up in reverse. The weight of your upper body is enough and helps strengthen your lower back. Ironically it was an osteopath who told me of this exercise as I used to have lower back pain. After a few weeks doing it I never needs to go back! In addition, running and sit ups can also help massively. But don't over do it until you're completely mended.
jrapdx3 11y ago
If it's not getting better on its own, do yourself a favor and see a qualified medical professional for an evaluation of your back problem. Commonly these problems are treated in physical therapy. A skilled PT is an expert at prescribing the kind of exercise that will help you the most. I know these things from experience, having lower back pain on and off for 30 years. Yeah, I'm "old" now, and other parts get involved, like knees and hips. But I've learned that a bad back can cause changes in posture, gait, etc. That is, the tendency is to compensate for the movement limitations imposed by the back problem which eventually puts pressure on other joints. IOW a back problem can have negative downstream effects, so get the consults you need. The article confirms the importance of the right exercise preventing and managing back pain. The worst thing is prolonged "rest", continuing normal activity is the key. I'd also advocate my "no bending or twisting" rule, and taking care when attempting to move heavy items. Mainly a matter of self-observation, but that's a whole program in itself.
deleted 11y ago
[deleted]
mattlutze 11y ago
From what my sport doctor and physio explained, during a hyperextension movement, when you've doubled over and your head is pointing at the ground, you're opening the spine up, fluid moving between discs and cartilage, etc. In a full hyperextension, you're compressing in the opposite flexed direction. If there's misalignment anywhere in your spine, you might be increasing your risk of exacerbating the issue. The trouble with bro science is that those lifters may never have actually had the problem you're experiencing, and if they had, may not have had it in the same way that you have. Core strengthening exercises are good in general as stronger/thicker muscle better protects the connective tissue providing backup support for your joints. It's a reason some athletes can tear ACLs and such and walk around normally while a normal person might end up debilitated. Please get a referral from a sports medicine specialist for a physio. Even if you go only once, have someone give you strategies for strengthening and protecting your back the safe way.
austinjp 11y ago
It's bro science, ie not science at all. The truth is simple but boring: https://news.ycombinator.com/item?id=10640658 https://news.ycombinator.com/item?id=10640658
- jclos 11y ago
  Not to take from your point but something can be both broscience and true at the same time. It just means it hasn't been formally studied within controlled experiments, which is unfortunately quite common in the S&C world where the science is often playing catch-up confirming or disproving ideas that practitioners have been using for decades.
randycupertino 11y ago
Check into Voltaren gel for when you have the flair ups, it's an NSAID gel that a lot of my patients have a lot of success with for back pain. I haven't heard much research about reverse hyper machines. Agree with above poster who says PT might help as well. Strengthening and stretching exercises are great, same with water walking/swimming.

iamphilrae 11y ago

Try lying on your front and do a sit up in reverse. The weight of your upper body is enough and helps strengthen your lower back. Ironically it was an osteopath who told me of this exercise as I used to have lower back pain. After a few weeks doing it I never needs to go back! In addition, running and sit ups can also help massively. But don't over do it until you're completely mended.

jrapdx3 11y ago

If it's not getting better on its own, do yourself a favor and see a qualified medical professional for an evaluation of your back problem. Commonly these problems are treated in physical therapy. A skilled PT is an expert at prescribing the kind of exercise that will help you the most. I know these things from experience, having lower back pain on and off for 30 years. Yeah, I'm "old" now, and other parts get involved, like knees and hips. But I've learned that a bad back can cause changes in posture, gait, etc. That is, the tendency is to compensate for the movement limitations imposed by the back problem which eventually puts pressure on other joints. IOW a back problem can have negative downstream effects, so get the consults you need. The article confirms the importance of the right exercise preventing and managing back pain. The worst thing is prolonged "rest", continuing normal activity is the key. I'd also advocate my "no bending or twisting" rule, and taking care when attempting to move heavy items. Mainly a matter of self-observation, but that's a whole program in itself.

deleted 11y ago

[deleted]

mattlutze 11y ago

From what my sport doctor and physio explained, during a hyperextension movement, when you've doubled over and your head is pointing at the ground, you're opening the spine up, fluid moving between discs and cartilage, etc. In a full hyperextension, you're compressing in the opposite flexed direction. If there's misalignment anywhere in your spine, you might be increasing your risk of exacerbating the issue. The trouble with bro science is that those lifters may never have actually had the problem you're experiencing, and if they had, may not have had it in the same way that you have. Core strengthening exercises are good in general as stronger/thicker muscle better protects the connective tissue providing backup support for your joints. It's a reason some athletes can tear ACLs and such and walk around normally while a normal person might end up debilitated. Please get a referral from a sports medicine specialist for a physio. Even if you go only once, have someone give you strategies for strengthening and protecting your back the safe way.

austinjp 11y ago

It's bro science, ie not science at all. The truth is simple but boring: https://news.ycombinator.com/item?id=10640658 https://news.ycombinator.com/item?id=10640658

jclos 11y ago
Not to take from your point but something can be both broscience and true at the same time. It just means it hasn't been formally studied within controlled experiments, which is unfortunately quite common in the S&C world where the science is often playing catch-up confirming or disproving ideas that practitioners have been using for decades.

randycupertino 11y ago

Check into Voltaren gel for when you have the flair ups, it's an NSAID gel that a lot of my patients have a lot of success with for back pain. I haven't heard much research about reverse hyper machines. Agree with above poster who says PT might help as well. Strengthening and stretching exercises are great, same with water walking/swimming.