Yes, the lifting teacher strained her back while lifting wrong.
Luckily, my redemption comes in the fact that I was back to 100% in less than 3 days.
Here’s how it all went down…
Last week, I strained my low back lifting our couch. My “back went out” as some call it.
Yes, I teach people how to lift awkward things safely. Yes, I’m human.
We got a new large rug for our living room and I wanted to get it set right before my husband got home. I was about 3/4 of the way finished and needed to get the front feet of the couch on the rug. I bent over and grabbed hold to move the middle onto the rug (aka, the whole front edge at once) and…
it felt like a lightening bolt tore through my lower spine.
- My legs were sore so I didn’t bend at my knees.
- I was tired so I didn’t set my shoulders back to have a straight spine.
- I was rushing and didn’t want to make two lifts.
Immediately after I felt the pain, I stopped and slowly got myself lying on the floor on my back and put my feet up on the couch at 90-90 or the static back position.
I only needed to move the couch about 4 inches forward clearing a 1 inch high rug. If I needed to move and carry something heavy, I WOULD NOT HAVE DONE IT. These were small, correctly activated lifts.
- I went to bed that evening with heat on my low back. NO PILLS
- In bed, with heat and support under my back, I stretched my sore and stiff hamstrings.
- I did NOT avoid movement the next day.
- I was super strict with squat lifting form to open low drawers and used a strict golfers lift to pick up things off the floor.
- I took a walk.
- I kept moving, I went slowly through a mobility routine the second day post strain.
- I activated the correct muscles with healthy, functional squats throughout the day.
- I took a walk and did some abdominal planks, side, reverse and regular
Exercise. Move better. Get flexible. Eat less crap.
All this helps defend against injury and pain.