i heard a pop...oh shit!!

[steve miller]

ok bros just wanna know what some of you may think i have had LB problems for awhile wiht bulging discs...anyway i had ben doing alot to strengthen that area I.e abs, GMS, DL's, Reverse hyper etc...well today i was doing my workout (which i got from Gavin,,wanna bump him saying it is a fucking amazing program) and i was doing deadlifts high reps and low weight 225 for 5 sets of 15...the time between sets is very short 45 sec...anyway i must have fucked my form on the last set and all f the sudden on the 8th rep i felt POP n my lower back..not too painful but immediately dropped the weight and had trouble bending...lmk what you think may happened still very tender and lack flexibilty..i did do a buinch of reverse hypers afterwars t gt some blood flowing to that area and it helped a bit..

 

[Gavin Laird]

Ice for 15 mins out of every hour if it is swollen / inflammed at all... stretching it gently every couple of minutes so it doesnt stiffen up too much as you ice it. If you can move freely do some back extension / pushup type movements (face down, groin and chest on the floor, raise the chest off the floor by doing a "pushup" movement but keep the hips down on the floor, repeat for several reps several times a day).

If you dont have good ROM then rest. Email me and tell me whats going on with it, doesnt sound like a disc issue (not enough pain and you could move afterwards etc) so more than likely it will ease off over a few days but meantime dont do a damn thing with it under load until it feels absolutely fine. And in future keep even the later sets slow and tight, light weights can hurt you just as bad as heavy loads.

Get well soon mate,

G.