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Subscribe to this list via RSS Blog posts tagged in sprains and strains
Posted by on in Uncategorized
I have a sore back!

It's true. I have a sore back and like many of you who have suffered from such a complaint I am a little bit cranky. However I am not worried nor stressed about it because I understand how it happened, that is what I did wrong, how to correct this imbalance and why it is now improving by the hour. I want to share with you how I am "fixing" or rather "facilitating the healing process" which may help you in times of pain to do the same.

Now before I start I would like to apologize for the delay in my blogging. You see I got sick. Well not sick just tired overworked and not practicing what I preach. That being self care, resting recovering and nurturing this magnificent machine our body. I took 3 months off intensive exercise giving up my beloved weight training to sleep, rest, recover, walk and started pilates. I now feeling fantastic. So fantastic I headed back to the gym with a fire in my belly full of enthusiasm and vigor. Something I had lost. To find it again was such a gift. What did I do wrong? Well here goes.

Firstly I had a magnificent Pilates session on a Wednesday but noticed I felt a little "out of balance". My back felt tight after and I overstretched on just one stretch. Yes you CAN overstretch. I just took the stretch that little too far and the result was an imbalance in my pelvis. I knew it, I felt off but not really in pain. You know, the niggle you feel after gardening or walking on the beach at high tide with the sand all uneven under your feet. I ignored it. I didn't listen to the little cues my body was telling me. That was mistake number one,IGNORING MY BODIES CUES.

Mistake number two. I went back to the gym and decided I would do a personal best. Yes I am embarrassed to admit it ego took over. It was just that I have had more energy and strength since my enforced rest than I have had in 12 months so I got excited. So I "kinda" knew I wasn't right but I still lifted heavy anyway. Liken it to you feeling a niggle in your back and then deciding to move the furniture around in the house or lift that heavy potting mix whilst gardening. I felt no immediate pain but as the day went on I stiffened up. Mistake number three was I didn't ICE IT!!!

Well now I am doing the following: I am icing my back 3 times per day for 10 minutes, I am stretching my hamstrings and gluteals whilst lying on my back for 60 seconds each side 3 times a day. I am keeping perfect posture regularly correcting myself by not bending forward but rather squatting down using my legs  not my back. My resting position is not sitting but lying with a pillow under my knees. Rolling over in bed is painful and getting out of bed I feel tentative but by simply lying flat with my knees up then contracting my gluteal muscles lifting my hips several times before getting out of bed I am pain free. 

Turmeric tablets, fish oil in high doses (20 ml liquid) and admittedly some panadol is keeping me pain free. The pain into the sole of my foot has gone within 24 hours of doing everything right. I will be returning to the gym but I know what is right and what is wrong for this diagnosis. How can this help you?

1. Listen to the little niggles. A few gentle stretches and a  warm epsom salts bath at this time just might stop that niggle progressing.

2. At the first sign of pain obviously stop the offending activity and ICE the injured part. Anti inflammatory supplements can help

3. Avoid offending postures. If it hurts to bend don't do it. 

4. Seek professional help for a correct diagnosis so treatment can be geared towards YOUR specific body and injury

Hopefully this can take the stress out of your particular problems. The body is remarkable at healing if you do the right thing. I sure am and expect to be pain free and back better than before

Lisa 

 

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Am I injured or just sore from exercise?

 

DOMS OR INJURED?

The weather is warming up and you’re feeling inspired to get more mobile. You might have been inspired by the thought of wearing swimmers on the beach or wearing those shorts and singlets.. However whether you’re a novice or seasoned exerciser you will still have times when you are so very sore from your exercise. How do you know whether it is just from the training or you have injured yourself?  This article will address some of the common injuries sustained during exercise and how you might differentiate these problems.

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