The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
-
Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
-
Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
-
Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
-
Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
Jump in the discussion.
No email address required.
Notes -
I yoinked something in my back out of alignment rolling in BJJ last Friday. I'm not really sure what I did, but we were drilling live from De La Riva, so i think I was either trying to hang on to De La Riva or reestablish it. I barely noticed it at the time, didn't affect my game strength, but when I got home I was stiff and by lunch my back was screaming. Saturday I was in a lot of pain and spent all day medicating and sitting. Sunday, I was a little stiff, but felt good after Mass, and decided to try running a full Murph unweighted for the first time. Monday, I was back to normal, but avoided BJJ in favor of climbing Monday and Tuesday. Wednesday is here, and I went to the 6am class and went light, but was basically fine. I remain cautious in my movements, but I don't actually feel any pain or stiffness.
What's most upsetting to me is that I have no idea what exactly I did. I'm not sure exactly what motion caused the injury, what to avoid, what I did wrong. The warmup was the standard guided stretching and calisthenics by the coach. I've rolled a lot more and more intensely than that. I just don't have a good answer. Which makes it scary. I can't be in a position where I'm just randomly crippled a few weekends. When I've injured my back weightlifting, I nearly always knew I shouldn't have done that: I should have warmed up more, I shouldn't have gone for that rep or that weight, I let my form get sloppy, etc. I know what to avoid, even if I don't always manage to stick to good procedure anyway. With this, I feel a little spooky about movement. Hopefully it doesn't recur.
The Murph attempt went surprisingly well given that my lower back screamed every step of the first mile. 52 minutes. I'd like to pretend I'd do better if my back had been healthier, but that's probably bullshit, the mile time wasn't really that bad. I've got about three weeks to Memorial Day, so hopefully I can pick up a little more fitness before that. With the back injury I'm debating whether I want to mess with the vest, or just stick to unweighted. Regardless, it's amazing how I normally think of air squats as "free" but with enough reps they add up and my legs hurt for days.
Were you just doing the running part? I can't imagine pull-ups help a crocked back. Sorry about the back, btw, I'm just obsessed with this idea of so many pull-ups.
Some modestly weighted chins and dips (via a dip belt worn low on the hips) were pretty much an overnight fix for some back pain I was having around January/February.
More options
Context Copy link
Dead hangs are actually one of my favorite things to decompress a strained lower back. Pull ups didn't really hit them, if anything I felt a slight twinge during the air squats for the first three sets; after that I didn't feel anything in my back presumably from being sufficiently warm.
The push ups were actually the worst part for me, though none of the exercises were my best reps of all time.
More options
Context Copy link
More options
Context Copy link
More options
Context Copy link