Just keep up with (beginning with starting, of course) regular, light, and complete fitness training. Maybe yoga two days/evenings a week, following the instructors' cues as comoletely as you can. Pick/Find the best instructor in your area, and go there; Avoid half-assed intructors, if you have the choice. *bows*
Wow! Did not expect a bunch of replies here. Thanks for the concerns guys! Ok first of all yes! I am ok :) this happened a few years ago. I have a good buddy who is a PT who helped me out. It’s definitely happened again, but truth be told it’s the McGill big 3 along with some modified back extensions and daily mobility work along with a lot I’ve learned on this channel that helps me manage and prevent another occurrence. My PT says ok if your back starts to feel stiff that’s a warning sign that the back mobility and extensions need to start happening right away. Very helpful! Lots of stability work really has helped and proper lifting technique for getting my kids out of the car!
@@robertfeiner7409 thank god you’re getting better man. Also , after I had a very serious neck / skull injury Ice baths were monumental in my recovery and are a stalwart of my weekly physical maintenance. Thanks for the update and take care to you and yours sir.
This happened to me while deadlifting. Midway through the 2nd rep an explosion when off in my lower back. Instantaneous all 4 limbs went numb, I couldn’t even wiggle my fingers or lift my feet to walk. I was frozen in position. If I hadn’t been standing I thought I was paralyzed. Never been more terrified in my life. After about 15 minutes I started to get the feeling back in my limbs but still couldn’t walk. Had to shuffle my way to a chair. I knew I was very hurt. Couldn’t move for 4 days and wasn’t back to normal for 2 months. Be careful out there.
when i was 22 i landed improperly on a trampoline. my lower back got progressively tighter over the course of the next couple hours until it was hard as stone. couldnt move much from the hips upward, and it took years to finally heal. most terrifying injury of my life. i thought my whole life was over
It is the most important part of body to keep strong , the abs , lower back and the whole core area , you use that area every time you do any lift , needs to be in top shape
Sit ups can actually be bad for your back! I think dr horschig did a video with dr mcgill on this, alongside other videos on best core exercises for spine protection!
Im a wood installer and ive done mine multiple times. But not since i started doing planks, deadbugs and yoga. Its really night and day differenece, i actually need to get back to doing them before i jinx myself 😂
I can relate. Been doing tile and flooring for almost ten years now. When I stopped doing regular core workouts for a few months I definitely noticed a difference.
OUCH! Been there! 20 years later I still can’t believe I did something so wrong to my own self!!! I knew better, but when you’re younger you feel invincible! Truth is, we are more fragile than we think! I pray she gets the proper treatment and care to restore her to optimal health! Never stop moving however, that’s key to overcoming this! My heart goes out to you dear ones! Thank you for sharing this & I sincerely hope it helps others to NOT DO THIS TO YOURSELF!!!❤ from Texas,USA
@@demiurgeobzen327 lol damn guys take it easy. Just appreciating the content. There are many ways a person can be injured. I was just unaware of this particular pathophysiological process
As somebody with multiple lower compressed disks, 2 herniated disks, one of which is herniated INTO the vertebrae (it's called a Schmorl's node) bracing myself for support when bending over for anything is my daily life. Always feels tight, always in pain, each morning I roll out of bed stiff and fighting to not reach for the ibuprofen.
@@ktro007 I don't want to be medicated. I had pill addiction issues when i was younger and would rather deal with the pain and mobility issues than get back on that wagon. Ibuprofuen is different, it juat helps the inflammation from the arthritis (compressed discs will do that), it doesn't numb anything, and doesnt effect your mental. I have a hard time making it to my PT doctor just due to my personal schedule. But I do PT at home after multiple different therapists showing me things I can do at home to help. I'm avoiding surgery at all costs becuase once you have your first surgery, your just scheduling your next surgery within. 5 years. I know all of this about my back pain becuase I've been to the doctor and had everything xrayed, MRI, echo scanned, etc to find the roots of my problems.
@@rhombo323 that's not necessarily true about surgery. My mom has had multiple herniated disc's, broken vertebrae, etc. Once she had surgery it fixed the problem. She has osteoporosis as well. How can't you fit PT into your schedule? If your in that much pain, like you say, you wouldn't be able to work a job...but hey its your life 🤷♀️
@@ktro007 I've had the pain for nearly 10 years, in reality, i grit through it and avoid lifting anything more than 50 lbs with a hinge motion to avoid agrivating the area. Some days are worse than others. And like I said, I do PT at home. 15 minutes in the morning, 15 at night. A lot easier than the 30 minute drive there, 45 minute session, and 30 minute drive back. As far as the surgery thing, I'm basing that from what my doctors have told me specifically and my particular case. With what they would need to do to try and repair the area, i would lose a lot of mobility, becuase they told me they would end up fusing vertebrae together. I'd rather deal with the pain and still be able to actually bend over.
This happened to me a couple of years ago. I was taking my mother with advanced dementia to her doctor's apointment. My back did this when I was lifting her out of her wheelchair into the car. The bad part was that I had to do this action 3 more times. I pushed through the pain, but when I got back home, I was in bad shape.
@@mra7860 Thanks. I had my wife rub my lower back down with arnica gel. I slept with a small pillow wedged under my lower lumbar and legs elevated. It took about a week to feel a bit better. It was two weeks before I could fully trust my back again.
@@lumberfox89 wow thats great. I'm sure mine can be rubbed now. It's the 7th month after injury and I'm not fully healed. I will tag you on my comment so you see my story. Nobody has given me any insight on my comment since posting. Not even the guy who posted the video. I will try arnica gel
@@NeelDhar I couldn’t even do that. I was so embarrassed by the noise and commotion I made by dropping the load in mid air I just bounced with my head down lol
Lol Danny I swear I helped a guy out like you in the gym. I saw it happen and I helped with what I could like putting the weights away and what not. Felt bad for the homie for sure
Hey do you know how to get rid of it? I’ve only just recently noticed I had it and assume it’s from lifting back when I didn’t really know what I was doing but it doesn’t hurt and I still can lift normal so is it an injury? Or an odd body deformity?
Had this happen to me with a couple of hundred pounds sitting on my shoulders while squatting. Absolutely terrifying feeling and sound. You feel crippled with pain. Not right away, which is deceiving, but the next day you are in agony. If you can walk, you're walking like a duck. I don't do squats with free weights anymore just because of this.
Sounds like you might have had a herniated disc. I had the same from doing squats too. It hurt the next day and I suffered with it for months. I did the correct physio etc, but it still twinges even several years later. I would recommend getting a personal trainer if you haven't already. Even though I'm experienced in the gym, I've learned so much already and am no longer afraid to squat heavy free weights. It's fantastic!
That doesn't sound like the same thing. It was silent with it happened to me. Your injury sounds much worse tbh, with this you're back in the gym in a couple weeks.
@@jameswilkes451 yeah it's definitely night and day difference between knowing how to do the exercises vs having a dedicated trainer watching your form in real time, giving quality feedback as you go.
if you go to any PT they'll have you rehab and continue to do the lift after you're healed. Your injury happened not because of the movement, it happened because you neglected your form (proper bracing on the lift). Thats why its so important on free weights to brace hard and keep your body tense, when you do the lift your body doesn't break the path needed.
I have formed a habit from the gym to take deeper breaths and hold them in my stomach when bending over even for a small box that doesn’t weigh much. I knew breathing helps stabilize allowing me to lift heavier, faster, and safer, but didn’t realize how important it was
@@CybertroninfiniteOfficial Idk why but after I began the gym I have found myself hinging at the hip more than my knees now. Particular because of soreness takes more toll on squatting than bending down for some positions. I do work in a ware house where I pick up boxes of varies weights (heaviest common one being 34 lbs, but some to 48).
@@CybertroninfiniteOfficial you will develop weak and painful back as you age if you will never strengthen your core and back by avoiding hip hinging all your life. Learn good lifting mechanics, learn breathing and bracing and start lifting and stop living in fear
As someone with back problems from working , and working out with dead lifts and squats. My best advice would be to absolutely stretch, stretch, stretch, yoga is wonderful, embrace it, it will be your friend as a bodybuilder, also know your body, practice perfect form with no weights first, than work your way up. After 1 1/2 years consistency, I no longer encounter the same type of back pain i had in the past, the more I train, and stronger I get, the less I have back problems. Feels great.
@plack_ benis same here. It's been a huge improvement in my posture, back pain, and even concentrating on my breathing, I also don't mind being the only guy in a room full of women doing yoga. 😏😏
Stiffness in the body is what enables people to lift heavy weights, not flexibility. The goal is to create as much pressure at the bottom of the lift as possible. I'd be optimal if you couldn't even get down there without the weight.
This is why having a strong core is important a lot of people neglect it just because it abs wont show till your sub 15% but you need your core to stabilize your body you can’t wear lifting belts forever
Lack of full warmup is sometimes the main problem. If you don’t feel fully warmed up, you’re not. If you cannot get fully warmed that day for whatever reason, then take it easy.
Exactly, I spend more time on mobility and my warm up than the actual session😅😂 no joke. If I don't my joints (that already have too much laxity due to hypermobility) take the load and my right side is guaranteed to take over and do more work. I always do core activation before weights too, it's a MUST.
@@trymii5396 If you are tight, you can tweak your back picking up a pencil. Also, she is probably half your weight or less. This is 100 lbs for you. If you have never tweaked your back with that type of weight, then I question how long you have been lifting.
I just got back into working out, what is "warmed up" because ipl do some stretches for like 15 mimutes first but no idea what im supposed to expect feeling warmed up
@@nabsnabster3488 Well, it can definitely happen to everyone, but bracing properly reduces that risk a LOT. And deadlifting with proper form is one of the safest weight exercises. Between the main 3(squat deadlift bench press), I believe the injury rate is from smallest to biggest: deadlift, squat, bench press.
@@nabsnabster3488 Also, one more thing to add. People usually believe lower back injuries are caused by deadlifting with a bent lower back, which is untrue(we didn't know any better before, due to lack of research). It turns out, lower back injuries are most often than not, the cause of rotation of the spine during active load, meaning rounding the back WHILE lifting. And in actuality, rounding your lower back is a safe(*) method of deadlifting, as long as it stays in the same position throughout the lift. (*) While what I said is true, there are other complications of lifting with a bent lower back. Having a bent lower back, reduces the amount of force generated by your hamstrings and increases the amount of force generated by your upper back, as well as decreasing the amount of activation in your abs, and increasing the amount of activation in your lower back. This means that the more you round your lower back, the more back you use, and less leg(hamstring) you use, and your lower back takes more of stress in keeping your trunk stable, and your abs takes less. This further means that, if a person who's only ever trained with a straight back, tried to deadlift with a bent back, at the same intensity as he does usually, not only will he not be able to lift the same weight, his injury risk increases a lot(because his upper back and lower back are not trained to handle that). This, does however have a few advantages: 1) In the case of proportions, an individual might find it easier to deadlift with a bent lower back. 2) It makes lifting the weight off the floor easier. 3) It requires less flexibility. And lmitations: 1) Oppositely, it might make certain individuals find deadlifting harder in this position, due to proportions. 2) It makes locking the weight out harder. 3) You turn a compound exercise into a mostly back oriented exercise.
@@LaitoChen shes using the bar bro.. there's nothing lighter than that and you cant practice the same movement with dumbells. You gotta be like either untrained or out of shape.
Something to note, bracing is not just about the front, it’s all around. Think of your back muscles expanding and contracting along with your stomach muscles. Brace the back along with the front and you’ll be incredibly solid. Takes time to learn but worth it.
I’ve had this exact thing happen to me countless times. First time ever was while doing T bar rows. It hurts to even watch video footage because I know the exact pain that came with that jolting feeling in the spine.
Last year in April one night I bent over to pick up the hose, something clicked . I was still motivated to pick up the hose but I couldn’t bend anymore. I wasn’t able to straighten up or move my legs. My body felt stiff and I had little mobility. After a minute or two trying to comprehend what was going on, sharp pain and weakness came out of nowhere. I then realized I was barely able to move my legs and breathing induced sharp pain at my lower back region. Took me close to 30 minute to eventually get back into the house whilst grabbing the wall as a form of support. Every step hurt. It was less than 20 steps to get back into the house 🙈🤦♂️. I wasn’t even 30 yet. That was just 10 days away. Thank you RU-vid algorithm and chiropractor for making this video
I’ve had this problem for 10 years now. No Dr could figure it out. I kept saying it felt like my back was spazzing out and just stopping momentarily. Chiro, didn’t help - couldn’t find anything. GP, didn’t help - couldn’t find anything. PT, didn’t help - couldn’t find anything. THIS IS IT!!!!!! This is what it is!!!!! I dropped my poor son once bc this happened mid-putting-him-on-the-toilet.
Quit gym because of this. Was doing a tricep pulldown when this happened. 3 months of deep heat, 4 years of mobility and very very light fitness. Working on sorting this out now with proper info thankfully!
First time I got this my leg gave out and I dropped to floor. Only was lifting some light logs from floor and it snapped all the sudden. Had been swimming in cold water b4 that and had been training multiple times in gym earlier that week. After that I've got this like 4 times in 10 years. Always takes couple of months to fully recover. Light movements helps a lot to recover faster.
Breath in quickly to prepare for the sneeze, re-tighten your core and then blast it out. You should be able to maintain your lower core tightness as long as you remain focused on it, it should just get even tighter during the sneeze. Also look down or up so that you don't cause excessive lateral movement during the sneeze.
Omg, new fear unlocked. I am a calisthenics guy, with above average body control. I just started adding free weights into my workout because as im gaining weight my pull up no. reduced from 13 - 10 (with strict form). To counter this i do rows with only 10 kilos. Never heard of this injury before. But lately i started doing an exercise i dont know the name but its like crunches but for the back. It help me so much now i have greater control over my core.
NO! Don't get into the "fear unlocked" nonsense. There is no reliable correlation between MRI findings on the spine in the way of herniations and pain. There is no evidence this is a "spine injury".
Thank you for this one man! Preventative measures y'all Proper form y'all Patience y'all Don't compare to anyone else, you know where you're at; just one step from there, brothers and sisters.
I've done that. I've lifted weights without any significant injuries for years, but I did exactly that just squatting down to get something off the floor. I was too relaxed.
Gotta keep that core engaged. They might have breathed out at the same time they were lifting and that's may be why their spine slipped. Either way glad it's fixable.
@@masterDarts4188 Another tip: If your goal is to be able to lift heavy weights, dont train core exercises where you move, like sit ups. Instead train core exercises where the goal is to limit movement. Things like planks, farmers carries.
I did this deadlifting 8 years ago. I was just warming up with 135, felt a pop, then instant pain. I literally crawled from my garage to my house in agony.
Last year. Shitty warmup because I stopped what I was doing so someone could chat my ear off about nonsense. I've learned to be more anti-social in the gym.
Same! I don’t think what he describes in the video is what you experienced. Everyone in the video didn’t fall to the ground in severe pain. This happened to me not too long ago, except I also felt a pop sensation, then agonizing pain, worst in my life. My PCP believes I ripped/tore my fascia in my low back.
@@oz_peter i witnessed a person broke their finger by flickin a mere pencil. you will never know when it happens my guy, people tend be mindless when they're doing their usual things so the brain be like "oh this should be easy right, no need to prepare your body for anything", like in Jareth's case, picking up a stack of newspapers and judging from your account, you're just a kid who loves shit-posting so i shouldn't have taken you seriously
Y’all should read the book breath by James Nestor. He’s a journalist that traveled the world to learn of the many breathing techniques across the world. There was a woman he talks about who, while in the hospital, healed her scoliosis with breathing. She went on to teach other patients with her same issues the same technique and documented everything
I have scoliosis and learned a similar breathing technique due to my vocalist career. It did not cure my scoliosis nor did it change it at all. It did help me transition to weight lifting , which did improve my scoliosis pain but I still have scoli even after all that
the same thing happened to me when I was squatting, I heard the best thing is to keep on moving and don't lay in your bed (and of course what was said in the video) :D
Same here. I’ve had it happen now during squats, power shrugs, and high pulls. Everytime it’s happened there was no warning signs and I was having a relatively good workout until it happened. I’m always terrified it will happen again.
@@seanswetledge9978 same my man but need to stop worrying about that, it really helped me as well. I dont know the science, but if you stop worrying, it helps lessen the risk of injury
Same thing happened to me a couple years ago deadlifting. My back has never been the same since. This channel has been extremely helpful with giving me tools to improve my core strength and stability. It's my primary focus and I no longer lift heavy weights anymore. The fear of injuring myself again like that is too great so I focus on my overall physical health while continuing to do skeletal muscle training/maintenance. For some context, it happened during 2020 when I was doing a lot of exercise and I dropped over 30 lbs. I was in a caloric deficit for about 9 months while continuing to push myself with heavy weights. I paid the price unfortunately and at nearly 41 years old now I accept that my time in the sun of powerlifting is basically over. It is what it is.
Happened while squatting before. Braced, was not heavy in terms of legs but still had a pop. Had a few days of tightness and discomfort afterwards. Working on different back and core work to address it.
iv never had an issue with squats, iv never "braced" or anything like that, I like to breathe out and let all the air out of my stomach before going down, I love heavy high bar ass to grass squats for reps, of course not really beginner friendly
One possible way to cue this- wrap something around the waist a bit loosely (could be a weight belt or yoga strap or just string/rope.) Have it tied just loosely enough that when you brace you 'fill it up.' Using this you can practice the brace standing or hingeing or actually lifting. It's a nice biofeedback cue.
@@brian8861 right, this is a way to work on proper form, particularly when the cause of the poor form is neuro/motor control. The biofeedback cues train the brain to repattern the movement.
Been there too, the day after the incident I couldn't even get up from my bed, I had to roll up and crawling just to stand up. I were walking in pain for 3 days.
I love this kind of content because so many people like me just hopped in the gym, made gains, and never learned how to brace and strengthen our cores. I had nice looking muscles and then one day - permanent injury. Your prescription for rehabilitation here is simple, concise, and effective. This will probably save someone many years of pain.
The thing these videos are making me realize is that I must have WAAAY more core strength than I think I do. I'm still going to try all of these exercises because that is terrifying.
My back gave out when I was bent over trying to pull a stuck extension cord underneath something and my lower back went: ⚡️⚡️ on me. I collapsed completely. My ears were ringing and I barely made it back on my feet. I couldn’t move well for 2-3 days until I was well enough to see my chiropractor.
@@ivanribnikov2001 if by fix you mean hide the pain or avoid movement, then it doesnt. If by fix you mean create strength and capacity to do said movement pain free then it is the same. Core stability and strength training is both the fix and prevention.
This happened on the leg press. I slowly walked to the locker room trying not to faint to grab my belongings. I had to lay down on the bench lightheaded holding back tears while two ladies stood there taking selfies not asking me anything. I lay there for probably a good 30 mins before I decided to suck it up and drive 25 mins home in agony.
If you are ever going to lift anything heavy, you must know how to do it, and properly engage your core. This can easily happen to you while trying to move some heavy furniture around the house.
I had this happen in my squat on smith machine. I was aiming for form don’t judge me 😂 geezus what a minute. Nobody helped lmao! Probably cause I’m a silent lifter and I try not to shout even when weight is crushing me. Haha. Men 🍺
That exercise with a kettlebell or dumbell on your stomach while you practice breathing really helps. Or 90-90 breathing with the feet on a wall in front of you.
I finally know what happened to me about 8 years ago at college doing a max incline leg press. I have 5 herniated discs in my lumbar spine and I believe this event contributed, as I was never the same again
Yep. Had this happen to me while doing a moderately heavy warm up set. I couldn't even bend down it hurt so much. I was literally walking like an elderly person for the next few days but eventually it improved. Be careful with your back.
Usually before deadlifting i breath all the way out which lets me flex my transverse abdominus. It feels like your lower back and your lowerr tummy are being squeezed
@@nisa3612 Sounds like OP is talking about doing stomach vacuums. Im pretty sure when youre bracing your core for lifts though youre meant to do the breath in and push your core out sort of bracing though. Think about how pointless weightlifting belts would be if you werent pushing your core out into them to increase pressure.
This has happened to me too while squatting though. Was out of motion for a week after. That shit scared the hell out of me man! I am seriously considering not using free rack squat now
I appreciate the work you do to educate me and others on back health, mechanics and strength. But man, these example clips are like the opposite of “popping” or “chiro cracking” videos, I watch them and wince in pain remembering when it happened to me
I went from deadlifting six plates to not being able to sleep without pain. Just woke up one day, coughed once and my back completly blown out. Its been 2 months since and recovery is very slow. Do not neglect signals of back being fatigued guys and girls
@@JayMoney-hd1jl well it was my experience. Truth be told, the damage was most likely done on metal concert i attended 2 days before and heavy lifting. But that one cough just sealed the deal. And it wasnt even bad cough just one oomph right after i got up from bed in the morning
Happened to me deadlifting a few months back. Sitting, standing, walking, bending, all hurt. Missed the gym for two weeks and it hurt to move at all for 3 days. Not fun.
follow your mobility and stability routine, do mcgills big 3. always warm up and don't start heavy, then work your way up. don't ego lift. now you got nothing to fear. grab a barbell and get going
I have hernia. Have because it is a permanent damage to your disc. I didn't get it because of weight, I've got it because of twisted spine. If I have been, eg. playing footbal (soccer for muricans), maybe I would have developed muscle stability and corrected my spine enough. It hurt so bad. It is under control now, but it will never be the same. Calisthenics helped and helps a lot.
Similar maybe but I doubt its the same. Because the way I brace I don't feel the sense of defecation that you refer to I think. Great question though, I wanna know the answer.
This is why I don’t do goofy exercises like barbell rows. If you were going to do them you need to do the off the floor version. No one ever tweaked their back doing chin-ups.
Barbell rows are a great exercise for a normal person. If someone tweaks their back doing barbell rows, especially if it's with an empty bar, like in the video, they should go see a doctor because there is something seriously wrong with them
Barbell rows are actually a great exercise for any intermediate to experienced lifter. It’s not for some ‘influencer’ that doesn’t really lift who’s just trying it out for views on TikTok.
Also important to empty your colon if you're going to do squats or any bend at the waist weight lifting. the muscle groups in the hips and lower abdomen need to be able to relax in order to support your back and keep you from hurting your back. By being able to relax (that doesn't mean not engage or not flexing) they'll share the load. And it will take the stress off your knees when doing squats and lessen getting tendonitis.
I don't lift weights but I do a lot of carpentry, landscaping and gardening. This happened to me while straining to build a wall in a squat 13 yrs ago. It has been a recurring pain that a chiropractor called a compressed disc and he just wanted to have me on continual adjustments that never actually resolved it. Today I see this video and now I know what to do! I've figured out that a stronger core and using my butt muscles is helpful and now I have this exercise to really help - Thank you.
I remember I first started deadlifting and my good'ol gym buddy taught me about "breathing into the belly", that advice has helped me break many PRs throughout the years.
