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[vibrate]

Hey guys I recently Sprained and strained my lower back at work. So i have had to miss out on cricket for a few weeks. Just wondering if you guys have any Stretches or exercises to help strengthen my back for my return.

[mad_abt_cricket]

Found these pretty helpful as I always have stiff lower back

Lower back strengthening exercises

[vibrate]

Thanks heaps! Gonna try them out once my back gets a little bit better.

[vibrate]

Just givin an update back wasn't getting any better got a ct scan found out i have a bulge disk. Gotta miss a few weeks of cricket now so devastated.

[praguetaz]

I had a recent back injury too trapping nerves in my lower back so could barely walk for a week. I think this was caused by a bulging disc pressing on nerves so could I ask what your recovery involves having had a ct scan which I haven't.

They gave me pain killers and muscle relaxants. Did they give you something similar?

My lower back is definitely still weak so have to pick things up by bending the knees and carrying anything heavy can bring the soreness back but not the trapped nerves...

Are you doing any of the exercises posted here?

I'm pretty sure my season is over but any info might be very helpful. Considering a physio at the mo...

Lastly, I find heat packs comforting but definitely not ice packs which seem to make my back very uncomfortable and sore...

[vibrate]

Well i have Started going to physio in the last two weeks and i have only got 2 stretches to do atm to strengthen my back. First one is lying on my back and just raise the hips up as high as you can hold for 5 seconds then repeat do a 3 sets of 10. The other one is i lay on my stomach and lift and kick my legs up in the air kinda like a scorpion Then stretch the leg out straight and repeat. I have to do 3 sets of 10 on both sides. There the only stretches i have currently they do hurt while doing them but i feel alot better during the day after doing them.

My doctor Just made me take panadol to relieve the swelling i did take some pain killers for the first few days but felt like they weren't really helping.

From what my doctor said putting heat packs on it is not as effective as putting ice packs on it. Ice packs tend to help the muscles around the bulge swell down. Where as heat packs don't really help much with the swelling. I still use both tho and i seem to be recovering fine.

[praguetaz]

Thanks.. I do the hip raises all the time and trying the scorpion one but just want to be sure.. is it one leg at a time or both legs?

I'll try the ice pack again when I get sore for less amount of time and mix it with the heat pack...

You originally mentioned a couple of weeks as recovery time.... is this based on what your physio is saying as being active seems much better than resting up these days when it comes to treating back injuries? my last physio after a worse injury than this time told me not to do sports for 3 months...

I have quite a long holiday coming up so the recovery time is not an issue and I will consult a physio myself.. it'll be interesting for me if you can give me an update on your recovery from time to time... thanks again...

[IronChef]

Once your back is feeling better, try to work on your core muscles. I've had the same problem before mainly injuring my lower back from heavy lifting at work. After receiving treatment from the physio, she advised me to work on strengthening my abs and in turn this would take pressure/strain on my lower back. So far it's worked a treat for me, hope you feel better soon!

[praguetaz]

 Thanks... I must admit losing weight around the middle is key.. 43rd birthday a few days ago and in the 12 years I've had back trouble, weight around the middle has always been there. when I had a great physique I never had any back problems...

Definitely good advice working on core muscles which I do/did every morning as well as abs when the back is a little stronger...

[vibrate]

It all depends on which way the bulge goes as well. For my bulge it is out and mostly to the left so i have a lot of pain on my left hand side. So i do alot of the scorpion kicks more for my left side more then the right. But you do the leg's once at a time. I will give you guys updates. Every three or four days I'm feeling more and more flexible.

Physio also told me i don't have to work on my core since i have good strength there but i have to work on like my back strength. So doing back arcs while laying on my stomach to try strengthen it up.

[vibrate]

Just a quick update guys. Been going extremely well with my physio and back strengthening exercises. Physio told me last week i could bat and field again for cricket was super stoked until he told me no bowling still. So back to the physio again tomorrow to hopefully get the all clear to go start playing some cricket again.

[praguetaz]

wow.. that's a great recovery minus the bowling.. i'm seeing a physio next week so will see what she advises.. due to my normal work as a pe teacher i do a lot of picking up etc during the day and then come home to ice pack and heat treat.. doing the exercises and they're definitely helping but the back still feels weak to me and being cautious as don't want to damage it again... tried a kettle bell exercise yesterday and the back didn't like the pushing down on the vertebrae... steady...

[vibrate]

wow.. that's a great recovery minus the bowling.. i'm seeing a physio next week so will see what she advises.. due to my normal work as a pe teacher i do a lot of picking up etc during the day and then come home to ice pack and heat treat.. doing the exercises and they're definitely helping but the back still feels weak to me and being cautious as don't want to damage it again... tried a kettle bell exercise yesterday and the back didn't like the pushing down on the vertebrae... steady...

I can only suggest to just try not and push yourself to hard. If you do tho push yourself to your limits but don't exceed them that's what my physio told me. I went back today and got the green light to go back and try play cricket including bowling! Super stoked haven't played in over a month so ive been waiting patiently. So hopefully all is well at my cricket game i just gotta know not to push myself.

[praguetaz]

Well i'm hoping with a proper diagnosis from the physio and the right exercises for me, I may be on track for an August return with rescheduled games due to the wet weather we had in april. Good luck with your return...

[vibrate]

Played my first game tonight and held up pretty well. Got some really good bowling figures and batted well. Back hurted the most when i fielded but apart from that went well.