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Post by ehowell on Jan 22, 2017 8:09:31 GMT -7
I screwed up and strained my back last week. Luckily I'm in my strength phase and hangboarding is not an issue. However, warming up at the gym is a bit painful and some of my supplemental core workouts are particularly aggravating. I'm looking for some good swaps so that I can keep strengthening key muscles while letting my back heal. There is some stuff on the internet, but it's generally low impact stuff aimed at old people!
Particularly painful exercise:
1. Inverted one arm row with lumbar twist (only hurts when twisting to the right)
This one is high value for me, as it works upper back and bicep muscles necessary for lock-off strength while giving the twisting motion specific to steep climbing. I really like to focus on lock-off strength, so any good ideas for a swap that integrates all of the above? Thanks!
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Post by climber511 on Jan 22, 2017 10:19:58 GMT -7
www.backfitpro.com/books.php McGill is the man for all things back pain. And yes the basic exercises look like Old People moves but don't discount them. These are also the same exercises pro athletes use when hurt and in the rehab phase. Don't mess around with back issues - a little caution today can keep you from problems the rest of your life. A few weeks away from one of your favorite exercises is not the end of the world. The local Library got all these for me to read - well worth the time.
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Post by ehowell on Jan 22, 2017 18:25:16 GMT -7
You're absolutely right. I didn't risk it. Also, not saying the old people exercises are not great for rehab. They are, and I'm using them. I was just wondering if there were any high impact core or 1-arm row-like exercises that could be substituted. My situation isn't too bad; I can go pretty hard without pain, but a few movements get my attention. thanks for the resource! I'll check them out.
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Post by aikibujin on Jan 22, 2017 18:28:41 GMT -7
Since it hurts when twisting, I think the most obvious answer is to do the two-arm row until your back heals. It's not as climbing specific as the one-arm row, but it's a fairly decent substitute. Also, do you do any exercises for your lower back?
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Post by ehowell on Jan 23, 2017 9:15:58 GMT -7
I do some lower back exercises, but of course more so when I injure myself!
Yeah, basically twisting is out and I'm just doing Frenchies for biceps and upper back.
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Post by jonfrisby on Jan 23, 2017 11:56:21 GMT -7
I'd do side planks for lateral core strength and bent over rows for pulling/lockoff strength.
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Post by MarkAnderson on Jan 24, 2017 19:03:48 GMT -7
Have you considered/tried doing the inverted row without the twist? I don't think it would matter much to your pull muscles.
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Post by ehowell on Jan 25, 2017 7:00:38 GMT -7
I haven't. I'll try tonight. It's honestly probably 90% healed at this point, but I'm still holding back from going 100% on twisting and other movements that were causing pain. Thanks everyone for the suggestions!
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