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Back Injury

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jamesduf
Posts: 7 - Karma: 12
Ok so.. last season I compressed my back overshooting a big jump, i didnt fracture anything, but it still took a while to heal. Its 100% now and has been for 4 months, but its still somewhat weak. Any tips on ways to strengthen my back and legs so i dont re-injure it??

Oct 25 2012 11:31PM
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dan1080
Posts: 1293 - Karma: 913
id say just workout and stretch regularly. ease back into this season too. coming from someone with terrible back problems, its the worst so you def dont wanna fuck with it
Oct 25 2012 11:46PM
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jamesduf
Posts: 7 - Karma: 12
sweet thanks. any tips on exercises/stretches?

Oct 25 2012 11:54PM
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midwestpowhunter
Posts: 2198 - Karma: 189
get a trainer even if you have to pay him more than once they can help build you a routine specifically strengthen the area you injured. also maybe get a spinal protector. i know it isnt how you hurt it last time but now any major fall could reinjure the area. it takes .05 seconds for the spine to shift and .08 for the muscles to react. be strong and flexible and wear protection equip
Oct 25 2012 11:57PM
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along18
Posts: 4 - Karma: 11
hey I feel you on the back pain. It will take a while until you feel back at 100% again. Google back stretches, because it's hard to explain some of them. Some easy ones are laying on your back and pulling your knees to your chest, child's pose in yoga, or laying on your back and trying to put your knee to the opposite shoulder (keep your arms out and shoulders on the ground). Strengthening your core is key. Again, Google can help you find good exercises, but some recommendations are planks, supermans, and good mornings (stand with a light bar and slowly try to touch your toes and keep your back completely flat and then stand back up). Also make sure that you use good posture throughout the day.
Hope that helps you out a bit.


just a note:
**I am not a doctor. If you are injured, go to a doctor. I'm just a college student with a history of back problems.**
Oct 26 2012 12:20AM
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jamesduf
Posts: 7 - Karma: 12
thanks! k+
Oct 26 2012 12:25AM
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Fluttershy
Posts: 586 - Karma: 763
ive had back surgery for scoliosis and they can take a while to fully heal. it took me about 2 years to fully recovery from my surgery to the point where i dont have to worry about it anymore. i couldnt move my back for about 2 months so i lost most of my muscle. for you though id reccomend stretching by bending forward/side to side/nding back doing that bridge thing on the groud. for strength id reccomend using some dumbells and laying on a workout bench and with your arms fully extended, lift them from the ground so they are level with your back. if you have access to a gym or have one in your home, lat pulls work your back pretty well too. if you dont have access to a gym or lat pulls then doing pull ups with your head infront of the bar works on your back too; however, its pretty hard to do because you have to basically pull your body forward while you do it
Oct 26 2012 2:31AM
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