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#430341 - 10/07/10 01:49 AM Re: On/Off Back Pain [Re: Kimo2007]
JonathonSam Offline
Stranger

Registered: 10/06/10
Posts: 3
Back pain is as common a disorder as it is cough and cold. Due to adverse lifestyles, more and more people are suffering through this. But the bounty of Mother Nature offers us a plenty of cures for each disorder. Of all the effective medications available for back pain, some natural products work the best.

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#430353 - 10/07/10 02:22 PM Re: On/Off Back Pain [Re: JonathonSam]
JKDGuy_1985 Offline
Member

Registered: 01/23/09
Posts: 25
Loc: Montreal, Quebec, Canada
For those that are still interested, I just got back from the doctor. I don't have any disk ruptured/herniated.
The diagnosis I was given was an inflammation of the femoris nerve (not sure I got the spelling right) for which i've got anti-inflammatory.
I was also told that my core muscle may have become a bit weak and that I should do specific exercises to keep them strong enough to do squats.

My doctor said I can continue practicing sports and moderate weight lifting. Really glad it's nothing major, thanks all for your help.
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Thats what she said...

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#430354 - 10/07/10 02:34 PM Re: On/Off Back Pain [Re: JKDGuy_1985]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Glad to hear that it's not too serious. Thanks for the update and good luck.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#430355 - 10/07/10 02:58 PM Re: On/Off Back Pain [Re: MattJ]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Core is HUGE. I have issues from time to time and it always comes down to the core. I used to be big on working my abs but got away from it years ago. I work my lower back and of course that then picks up the slack for my abs and hence back pain can happen. I strengthen my abs and it now takes back its share of the work and I'm all good.

I was going to mention something like that earlier in this thread but thought not due to if something serious was wrong with your back I'd had for my post to be used and further problems happen. Always best to check with the professionals first.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#430357 - 10/07/10 03:03 PM Re: On/Off Back Pain [Re: Dereck]
JKDGuy_1985 Offline
Member

Registered: 01/23/09
Posts: 25
Loc: Montreal, Quebec, Canada
Dereck, for strengthening the core, are simple bodyweight crunches/sit ups enough? I've been thinking for a while about buying a decline bench especially for ab workout, with the decline position, it makes the exercise harder, any thoughts?
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Thats what she said...

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#430359 - 10/07/10 06:00 PM Re: On/Off Back Pain [Re: JKDGuy_1985]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
I don't think it matters what you do as long as you do something. Here is what I did and do from time to time when I feel back pains. (taken from one of my earlier posts)

Quote:
Put a weight (that you are comfortable with) on your chest and do 3 sets of 10. Make sure hold your abs tight at all times and when you lift up hold a few seconds and then go down Ö but donít release the abs. To make it harder you can increase the amount of time you hold it at the top Ö currently Iím doing 30 seconds. Intensity/Quality is better then quantity.


When I do these I get flush in the face, almost like I'm getting sick. Holding your abs is hard especially through the whole exercise and something I had to build up to mind you I can't do them now for that amount of time.

I have also done abs on a machine where your sit at the end of the bench and pull down on some straps to a crunch position, hold at the bottom and then slowly go up; rinse and repeat.

I own a incline/decline bench but have never done them on it. Again, what you are comfortable with. For me I always will opt to do something I can do pretty much anywhere at anytime without anything fancy. I'm a big believer in K.I.S.S. (keep it simple stupid) grin That is probably why I stick with so many basics when it comes to weight lifting. It is just like fighting in martial arts. There are so many things that "can" work with some fancy things but it is more then likely the basics that will win it for you. Just my opinion.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#430360 - 10/07/10 06:13 PM Re: On/Off Back Pain [Re: Dereck]
JKDGuy_1985 Offline
Member

Registered: 01/23/09
Posts: 25
Loc: Montreal, Quebec, Canada
thanks for the advice, I think i'll try that and see how it goes before investing in other equipment. Thing I didn't like with my ab training from a few years back, is that I was doing crunches in sets of roughly 100-150 reps without any weights after I had recovered from my scoliosis in 2003. Just doing so many reps takes long and I strongly believe like you in quality over quantity.
_________________________
Thats what she said...

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#430371 - 10/08/10 05:20 PM Re: On/Off Back Pain [Re: JKDGuy_1985]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
What you have been told is essentialy that in your quest for heavy squat and deads, you have sacrificed technique as your ab and back muscles have not been strong enough to maintain correct spinal position during the movements, and this has led to imflamation of a nerve bunch.

If you lessen the weight, get some tuition on perfecting your form on squats and deads, and compliment this with some specific core work - plank, planche, L-sits, maybe even some gorilla pull-ups, then things will be fine.

In the heavy lifts, you are only as strong as your weakest link in the body-mechanics that create the movement. If you let your form lapse through allowing dominant muscles to 'bully' the body through the reps, injury will occurr, and re-occur. Time to deconstruct your lifts, and concentrate on technique, not poundage.
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Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#430391 - 10/10/10 01:41 AM Re: On/Off Back Pain [Re: Cord]
Kimo2007 Offline
Veteran

Registered: 03/31/07
Posts: 1057
Quote:
you have sacrificed technique as your ab and back muscles


Probably exactly what I did many years ago when working core was not even on the radar like it is today. Any core work we got was a result of added benefit of other activity as opposed to focused training. It was during a light squat workout I first hurt my back, my legs were fatigued so I used my back to lift the weight and "spot my quads" trying to push out one more rep...POP

Today, and Cord love to hear your thoughts on this. I try and keep my workouts simple as my time is limited. For abs I do a sit up variation of a crunch, plus sit up with legs under the bag (punch the bag) and weight over the head arms extended sit up. Combined with a reverse crunch to hit the lower abs.

The rest of my core work comes from swimming (lots of that) and whatever I get from Muay Thai training.

I also do a lot of push ups and pull ups, squats and lunges (no weights) about 2 sometime 3 times a week as overall body workouts and that so far has kept my back in check.

Simple easy to do anywhere. I am pretty sure for back stuff the swimming is the main PT part (90% freestyle with 10% kicking drills).

To Cord, see any major holes here? I feel like I have it covered fairly well, but you clearly are the one with your finger on the pulse in this area.
_________________________
Undefeated in all of Asia!

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#430392 - 10/10/10 06:30 AM Re: On/Off Back Pain [Re: Kimo2007]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
crunches and sit ups both are getting outmoded in current opinion on how best to train the core. The core is not just the rectus abdominis. The core referrs to the many muscles directly responsible for maintaining the position and shape of the spine. It is the posterior chain, the transverus, multifidus, the obliques etc. A killer 6-pack is not sure sign of postural integrity. In fact, a dominant r-abdominis can and will throw your core out of balance just as sure as a dominance in any of the other muscles in question.

With this in mind, and accepting that the primary function of the anterior core (the abdominal structure) is not to shorten the point between the pelvis and the sternum, there are better ways to develop functional core strength.

1. Unilateral lifts.
Single arm deadlifts, one arm snatches, turkish get-ups. Dymanic movements completed with proper biomechanics necessitate that the core engage fully to maintain spinal integrity.

2. Direct dynamic core engagement.
Glute/Ham raise, woodchoppers, gorilla pull-ups
Movements that engage some of the core muscles as prime agonists, whilst others must engage as stabilisers

3. Static Core enegagement.
L-sits, planches, plank and variations.
Great way to not only focus on strengthening the postural muscles, but also great low risk tests to show which links in the chain are weak.

4. Unstable base training.
Swiss ball, wobbleboard, power-plate, single leg standing lifts.
Similar in goal to the unilateral lifts, in that by destabilising the body's balance, the core must engage to compensate and maintain centre of gravity.

Find me someone who can do a dumbell pistol-snatch on a swiss ball in perfect form, and you have found someone with amazing core stability, and a body perfectly primed to use good biomechanics in everything they do, from kicking Muay-Thai, to mixing mai tai's.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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