Back Troubles

[Yes We Can]

Looking for advice more than anything, have now spent 3 days i cant afford off work with terrible back pains (most likely a trapped nerve or pulled muscle) and was wondering if anybody had any tips or methods on improving back strength???

The problem occured whilst playng in a 7 a side football game about 5 minutes in and straight away had me keeling over in agony after a turn of pace. I'm only 23 and in pretty decent shape fitness wise, but this seems to crop up every time i try and have a kickabout with the lads.... never at work despite the fact ive always done highly physical jobs which require me to lift heavy things all day every day.

Are there any tips or training methods i can use in order to stop this happening, or is it going to be a case of once its gone its always going to be another bad back waiting to happen?

thanks

[Counter-puncher]

good abdominals and core strength will always help in terms of prevention

[Scrap]

The secret is good muscular maintainance. That means a good stretch routine, the clues are there with your job and activatees. You probably have a tight posterea Chain, glutes Hamstrings, and Achilles. You need to stretch them constantly otherwise the groin and psosses on the lower back are compensating for the problem, hope this helps.

[Deserter]

Really good advice here already, but I'd really recommend seeing a good physio immediately. I've learnt through bitter experience that just trying to soldier through or just relying on time to heal is not the answer - see a specialist as it's a price worth paying.

[Counter-puncher]

Really good advice here already, but I'd really recommend seeing a good physio immediately. I've learnt through bitter experience that just trying to soldier through or just relying on time to heal is not the answer - see a specialist as it's a price worth paying.

this, too

oh and if they give you exercises do them religiously.

[Marlin]

back pain is a funny thing and always seems to be reaccuring. The above advice is all good. I imagine you will need a decent rest period first and foremost. Then you could think about incorpoating deadlifts into your training, they are great for lower back strength. Just make sure you get someone who knows what they're doing to teach and watch you as correct form is very important.

[Joe Boxer]

I'm an injury-prone guy, and have had my share of back injuries.

I'll give you the same advice I'll give to my younger self whenever I get my hands on a time machine.

1. warm your muscles up before stretching. Walk at a brisk pace for 5 minutes before your pre-game/pre-workout stretching session.
2. keep an overall level of fitness even during the off-season/between fights.

As the oldest competitor at my gym, I needed a long, slow stretching session. I got tired of having sparring partners saying, "c'mon man, hurry-up", so I started stretching at home before I left for the gym.

Then I'd get there and say, "hurry-up, pussies, let's spar!"

[zojo]

good abdominals and core strength will always help in terms of prevention

This