Seeking Back Injury Advice

[toddmanley 0]

I've got a unique situation and perhaps others might have this same problem too, so hopefully I can gain some insight from how others have dealt with this problem.

I strained the muscles in my lumbar area (low back) pretty bad several months ago. It definitely hurt to bend over and lace up my skates, so I stayed off the ice for quite some time. I went to physical therapy and got into a great routine of doing 20-25 minutes a day of core strengthening followed by some focused stretching.

I was starting to heal up and felt it would be time to lace the skates back up. I even went as far as taking my skates to my physical therapist and showing her how lacing the skates placed stress on the back. A few days ago I went to the local rink to skate and see how things felt. Well, the back still didn't like me sitting on the bench and bending over to lace things up. I didn't tighten down the boot as much as I normally do because I would have really torqued the back if I did so (I might try some waxed laces to see if it makes any difference).

So here's where I need advice/feedback/opinions. Has anybody else successfully dealt with this type of injury? And have you found a way to lessen the stress placed on your back when you lace your skates?

On a positive note, once I did get back on the ice I quickly found that all the stretching I did really helped increase my range of motion and allow me to skate much easier. Amazing how much easier it is to skate when your hips are flexible and have more mobility.

-Thanks, Todd

[Apes44 7]

Have you tried a chiropractor? I have been seeing one and it helps my back a lot! Apparently my hips were displaced and that was causing the strain on the low back

[evor1 6]

you can get one of those hooks to tighten laces, wont have to bend over as far.

[Goonsquad 209]

Have you tried a chiropractor? I have been seeing one and it helps my back a lot! Apparently my hips were displaced and that was causing the strain on the low back

I see the chiropractor as well. he does a good job of adjusting the lower area as soon as it gets outta whack.

I also stretch my upper leg muscles as much as possible, including groin, quad, and hamstring muscle stretches.. I've notice once those muscles tighten or cramp that they pull on the lower back muscles. which in turn will cause my back to become strained. definably and imbalance of strength between the two areas.

[wrangler 157]

When I've strained muscles in my back, I've learned to wait until they're back to normal, not "starting to heal up". If I was still sore when lacing skates, I would wait longer before skating. There are too many situations where I could instinctively jerk those muscles, which would put a lot more strain on them, and aggravate the injury. I've learned that the hard way. I've been impatient sometimes, until I realized that some back strains take quite a bit longer to get over than I thought they would.

[toddmanley 0]

Wrangler, excellent point. That's the same kind of thinking I had the morning after I skated. I'm more than happy (actually not happy, but what can I do but heal up) to wait and heal.

[peteloaf 0]

I also see a chiropractor. I've had lower back problems for a long time and finally decided to see a chiropractor after a serious strain. She had me cut all physical activity until the pain went away, ice it multiple times a day, then a daily stretching routine. My constant strains were due to tight hamstrings, glutes, quads, hips, lower back and a really weak core. It took a long time to get my core strength up enough where it took a lot of pressure off my lower back. You're definitely on the right path with the stretching and core stuff. Most importantly, listen to your body. If something doesn't feel right with your back, take it easy.

[Apes44 7]

I see the chiropractor as well. he does a good job of adjusting the lower area as soon as it gets outta whack.

I also stretch my upper leg muscles as much as possible, including groin, quad, and hamstring muscle stretches.. I've notice once those muscles tighten or cramp that they pull on the lower back muscles. which in turn will cause my back to become strained. definably and imbalance of strength between the two areas.

The stretching part is great advice! I am supposed to do it as well but may not do it as much as recommended! Also keeping that hamstrings and quads loose helps knee pain along with that low back pain

[JonoDigz 4]

I've got a unique situation and perhaps others might have this same problem too, so hopefully I can gain some insight from how others have dealt with this problem.

I strained the muscles in my lumbar area (low back) pretty bad several months ago. It definitely hurt to bend over and lace up my skates, so I stayed off the ice for quite some time. I went to physical therapy and got into a great routine of doing 20-25 minutes a day of core strengthening followed by some focused stretching.

I was starting to heal up and felt it would be time to lace the skates back up. I even went as far as taking my skates to my physical therapist and showing her how lacing the skates placed stress on the back. A few days ago I went to the local rink to skate and see how things felt. Well, the back still didn't like me sitting on the bench and bending over to lace things up. I didn't tighten down the boot as much as I normally do because I would have really torqued the back if I did so (I might try some waxed laces to see if it makes any difference).

So here's where I need advice/feedback/opinions. Has anybody else successfully dealt with this type of injury? And have you found a way to lessen the stress placed on your back when you lace your skates?

On a positive note, once I did get back on the ice I quickly found that all the stretching I did really helped increase my range of motion and allow me to skate much easier. Amazing how much easier it is to skate when your hips are flexible and have more mobility.

-Thanks, Todd

I have posted before on back issues and I know your situation. I have 3 herniated disc's and have done rehab at a few different places at many different times... All physical therapy. Core strength is key, but situation like tying skates put your back in a tough position, especially coming off a strain where your muscle in that area are vulnerable. One thing that my PT pointed out was while tying my shoes I should stay standing with my foot on an elevated surface. I had to apply this to when tying a skate as well. I dont want to over analyze this but I start by putting on my skates while very loose and kick the heals on the floor to make sure my feet are in the right place. Then I stand up and place a foot on the bench and begin tying the skate. The whole time I am tying a keep my back straight and never allow it to round out. Funny thing is that I get tormented by the guys I play with for how I lace up... But seriously I dont care. Last thing I want to do mess up my back pre game.

[pelikano 1]

I had this from a different sport a couple of years ago. As with many muscle injuries, the problem is scar tissue. The original thing has healed, but there is still all that tissue. It takes a long time to go away.

I once had tennis elbow and it got so bad I went to physio. He used a combination of acupuncture, electro therapy, and massage to gradually dissolve the scar tissue. It will go on its own, but the PT speeds up the process. He also had me to a stretching and light weight routine. It all took about two months. But the lower back is another story. Be patient and good luck.

Another thought. If you insist on playing, and if there is slight soreness, apply ice packs ASAP after skating. If it is painful, also flood with Ibuprophen to help contain/moderate the damage (that's sort of how my doctor once it explained it, or at least how my brain retained it).

On off days, apply heat to the area. Electric heating pads are good, but so are those bean bags that you nuke to warm up. Easily done while you relax with a book or whatever.

[Fire Walker 22]

I find the most important thing for me is walking. I'm in the gym 3-5 days a week and play hockey 3-5 days a week and if I don't walk on the treadmill at a moderate pace 3 times a week I tighten up to the point of not being able to play hockey. I also force myself to stretch often as I have been told all my back issues are a result of the tightness in my hamstrings.

I recently purchased this foam roller to help loosen the muscles and hopefully start breaking down some of the scar tissue. It hurts but it works.

http://www.fitter1.com/Catalog/Items/FROLRR.aspx

[Zootsuit 0]

Lower back??? As in the muscles that come off each side of you butt? In extreme cases this can be pinching the sciatic nerve. Caused by spinal alignment issues or muscle tension,often it's just muscle tension. Stretching/loosening the hamstrings and other adjacent muscles with out over stretching the injury is a theme of rehab. Then lots of core i.e. strengthening supporting muscles. Warm up.. Ice down...patience.

[hunterphfr 12]

I've battled back injuries on and off over the years. Probably attributable to having a fairly lengthy torso and slimmer build in my younger days. Played hockey, box lacrosse and a little bit of field lacrosse growing up. Was in the infantry and a paratrooper and am now a firefighter. All pretty taxing on the lumbar area. I went through a period a few years ago of pretty devastating back injuries and missed both hockey and work as a result.

Back pain has come and gone for one reason or another usually in the lumbar area and occasionally sciatica. I had always powered through it and soldiered on because that was how I was brought up. Twice I have been laid up and off work or on light duty. Once I simply reached down and back at an angle behind the guy sitting on the bench next to me to grab a water bottle and felt a pop/snap. The other was spasms in the lumbar area a few hours after a car fire. Until you've had back spasms you cannot possibly imagine the pain that they can cause.

As a result I began to focus more on my core and moderated my style of play slightly to better reflect my 43 years of age. Fortunately I've been pretty pain free for 4-5 years. I wish I knew what provided me with long term relief but I am very grateful.

[x-axis 44]

Something that's helped me when having back pain or aches is using a foam roller. Pre or post workout or before/after hockey. You can look up a bunch of videos on youtube on foam rolling as well as myofacial release.

[Trooper 8]

Talk to the doc, too much random advice here. Muscle issues aren't the same as disc issues which aren't the same as other types of nerve issues. Nobody here should be giving advice nor should you be taking it. Not being a jerk, but all situations are unique and you need someone qualified to diagnose and help you.

[tareatingrat 4]

Talk to the doc, too much random advice here. Muscle issues aren't the same as disc issues which aren't the same as other types of nerve issues. Nobody here should be giving advice nor should you be taking it. Not being a jerk, but all situations are unique and you need someone qualified to diagnose and help you

A doctor will tell you what he thinks it might be, and give you some pain medication. I'm not saying you shouldn't go (in fact, you should and get a diagnosis from a number of doctors, chiropractors, PT's, massage therapists, etc.), especially if you have an acute injury or severe pain, but for something chronic or annoying, most of the time they have no idea what's causing it. Back pain is so hard to diagnose.

My doctor said, oh, here's some Aleve, for after a game. Great. Some people don't want to mask their pain at the expense of their organs.

There isn't much advice here that is going to adversely affect you. It's not like people are saying, oh, try getting your friend to push you over a garbage can to adjust your back.

I love my Chiropractor, but even then, there's only so much they can do. I find they're great right after an injury for getting the locked up muscles and joints to move again. But a lot of Chiropractors will want you to come back forever. That's not necessary. Find a good one. I figure if I'm not better after 5-6 visits, it's not really an issue they're going to fix.

For me, massage helps a bit, the foam roller is good if you can't get an actual massage. Taking a tennis ball and rolling around on your glutes will release that area a bit, too.

Yoga is very good for loosening tight muscles, and guys really should concentrate on their lower body/hamstrings/glutes/etc. We carry a ton of stress and tightness in our lower backs, which mainly comes from our very tight leg muscles.

Ice the acute injuries for about 48 hours, then alternate ice and heat after that. Apparently it can cut your recovery time by 50%. According to my massage therapist, anyway. He works on some of the Winnipeg Blue Bombers, so I'd assume he knows what he's doing.

The problem is hockey. It's unnatural, sharp, and high-impact movement and it will mess with your back. If you workout, stretch, recover, and eat properly, you can minimize the damage you're doing to your body. It's the chance we all take playing the game we love.

The absolute best advice is to not do anything until it doesn't hurt anymore. We all like to manage pain nowadays, but it's your body's way of telling you, "Don't do that."

That's easier said than done, because it means being off the ice.

[jconc1941 0]

dont go to a chiropractor its like the junk food of medicine! All you can really do is what your doing core and stretching and dont stop working on that, you go only get one back hope it works out!

[Trooper 8]

A doctor will tell you what he thinks it might be, and give you some pain medication. I'm not saying you shouldn't go (in fact, you should and get a diagnosis from a number of doctors, chiropractors, PT's, massage therapists, etc.), especially if you have an acute injury or severe pain, but for something chronic or annoying, most of the time they have no idea what's causing it. Back pain is so hard to diagnose.

My doctor said, oh, here's some Aleve, for after a game. Great. Some people don't want to mask their pain at the expense of their organs.

Of course they will tell you what they think it is...based on years of training and experience. There's no indication that a doctor is better at diagnosing an acute condition and others are better at chronic ones. You are really overgeneralizing about doctors.

[tareatingrat 4]

Maybe. But from personal years of experience with my own back issues, my father who had two surgeries for herniated discs, and my uncle who had to go to Germany for surgery where they essentially replaced part of his back, the most common diagnosis from a doctor is, "I dunno, let's try this." It's not that they're not trying, or they don't care, but I think most just don't know.

I'm not saying don't go to a doctor. I believe you should. And while I have no actual statistics to back it up, I would venture, from experience and everybody who complains about it, that most people who have "back pain" have very little success in actually treating the cause of the back pain by going to a doctor. It's not that doctors don't know what they're talking about, it's just that it's such a vague symptom, so they treat the pain. It would all depend on who you see, too. A GP is going to help less than a specialist.

At the same time I don't believe a chiropractor is going to solve everybody's problems. But I wouldn't say they're quacks, either. There are many more bad chiropractors than doctors.

I just don't think there's been any bad advice in this thread about things to try in order to alleviate some of the pain the OP is having.

Honestly, it's no sweat off of my back. I don't pay for most healthcare needs. I can imagine, if living in a situation where maybe you have no health insurance or have gone the other routes, that reasonably helpful tips on what has worked for others in the past might be useful.

[iceNsteel 0]

You should go to the doctor to find out if it's a structural injury to the spine. Soft tissue injuries are harder to diagnose since they obviously can't be seen via X-ray, and most people aren't up for some exploratory surgery because of back pain. But if you have actually injured the spine that's a different matter and requires a different course of treatment. If it is a soft tissue injury all you can really do is basic physical therapy: a combo of working, resting, icing, and stretching the injured tissue.

As a side note the reason I advocate going to the doc first with back pain is an uncle of mine had what he thought was just a little "back pain." Until one morning when he woke up in so much pain he could barely walk. It actually turns out he slipped a disc and very well could have paralyzed himself.

[toddmanley 0]

Injury update:

I played Saturday night and work up Sunday pretty sore everywhere except the back. It was a little bit fatigued, but the rest of my body took the brunt of the pain due to being away from the game for ~2 months and the fact that we had a short bench for our game (only 5 forwards/centers).

The legs were still a bit tight yesterday, but I decided to play for my other team last night. I think I've pulled together a routine that I can repeat and use to help maintain the health of the back and continue to let it heal more completely. I arrived about an hour before the game and did about 10 minutes of core work (planks, bridges, clams, crunches, etc.); did enough core work to get the muscles warmed up, but not over-worked. I followed this up with about 15 minutes worth of stretching (quads, hips, hamstrings, glutes, back, etc.)...if it could be stretched it was!

Knowing that I injured the back when I laced up the skates, I now have the flexibility to bend down onto one knees and lean over with my body resting on my thigh while I tighten down the laces. This is the one thing that has helped the most. The stress on the back is greatly relieved by lacing in this position (when sitting on the bench I've started to put one knee on the ground to help keep me stretched out during the game).

The back held up fine during the game. Fatigued, but not in pain. Afterwards I did another 10 minutes of stretching and then hit the showers and cranked up the heat to keep the back loose. Once home I flipped on the NHL network to catch up on the playoffs and spent 15 minutes icing the back, then off to bed.

I woke up this morning tired, but not in pain. My greatest fear would be a repeat of my Sunday morning experience, but the body is now adjusting to the rigor of the game.