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Old 08-27-2007, 01:30 PM   #1 (permalink)
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Lower back injury

Hey readers, so here it goes..

I've been trainin in bjj, muay thai, boxing ect for about 9 months solid, minus a few weeks for ringworm and brused ribs. I woke up one morning like every other and my lower back was tighter than a virgin on prom night. I didn't do anyhting, it just started hurting and was real tight.

I have no insurance, i dont like takin pain pills.. I just want to know some excresices to loosen up the lower back. Stretches, excersices, anything really. I havent been able to roll in a month. It's getting better now but I'd still like to work a little something extra in the daily routine just for my back. Any suggestions/help would be very much appriciated.

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Old 08-27-2007, 03:57 PM   #2 (permalink)
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Old 08-28-2007, 05:22 PM   #3 (permalink)
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no weight training for now
ice at least 3 times a day for about 12 minutes each time
rest it for 36 hours then begin light stretching.
lie on your back and do single knee hugs to your chest, do it one leg at a time (30 seconds x 3 sets per leg)
then lift one knee up with the foot on the floor, rotate and stretch (30 seconds x 3 sets per leg)
finish off with another 12 minutes of icing.
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