March 10, 2017 Team CFR

My Back Injury

By: Coach Sara

So some of you may know I injured my back recently. It was honestly a pretty scary thing. I was attempting a one rep max deadlift, this is not really my norm I tend to stay in the three rap max range because I really have no purpose of finding my one rep. But on this day I felt like I wanted to see what it was.  I’m in the bottom of my deadlift and I start to lift, or try to. My hammies were tight my core was holding tight and I barely lifted it off the ground when I heard a pop or felt a pop in my lower back. I instantly relaxed and laid back on the ground unsure of what just happened. My mind was racing and I just felt like this cannot be good.  I relaxed on my back for an hour with ice and just thought oh geez what did I do. It hurt to sit and it took me a minute to stand. I made it back to my house and rested for the remainder of the day.

Now I work at PT clinic so I was fortunate enough to ask some of the therapists there about it. The director, Tim, thought there may be a possibility that it was herniated disc.  This is not the scenario I was hoping for.  He explained how the deadlift was not the key cause of this injury if it was indeed a herniated disc it was simply the cherry on top.  So lets look at the anatomy of the spine. In between each vertebra is a disc that is filled with fluid.  For a visual lets call the disc a jelly filled donut,  When you apply pressure to one side of the donut the jelly will start to squeeze out.  Well this is what happens to the your disc’s when you have poor posture.  The key cause nowadays is from sitting. Countless hours of poor posture most likely while sitting can cause pressure to build up in the posterior aspect of the spine.   Eventually the donut wall cannot hold the jelly and the it begins to ooze out.  The area that the jelly goes is back into the nerves this is when you have severe lower back pain.  Once you have injured the disc it can take months to heal. That being said its time to pay attention to your daily posture during any activity.

The main purpose behind my post is to help everyone realize that when we are coaching we are not just teaching form during a lift we are teaching form for your daily activities.  When you are picking up a heavy box you should use your deadlift form, load those hammies and glutes first then lift.  When you pick up your 5 year old to put her into bed, you should squat down.  If I am loading boxes in the top of my closet I think about the push press form.  Keeping good posture throughout all of your daily activities. This will help keep the jelly in your donuts 🙂

Below is a picture of a herniated disc.

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