Sunday, April 29, 2012

Backin' It Up: A Back Update

How adorable is the Pioneer Woman?
How sad it is that I just discovered her? 
I swear, I must live under a rock.

She's an awesome cook, an awesome mom (home schooling!), and this pretty much makes her a rock star wife. (She calls her husband her Marlboro Man. Adorbs.) I'm watching her show now as I blog, and my goodness, if she gets any cuter I am going to have to pinch her cheeks. I wanna be like Ree when I grow up ...

But, I haven't grown up yet, so in the meantime ... 

I went in to visit the doctor. She recommended an x-ray and physical therapy. I am still waiting on the results of the x-ray, and I'll begin physical therapy in the next week or so. 

I don't think that anything is seriously hurt, thank goodness. As terrible as the pain was immediately following the failed deadlift, it's feels almost back to normal today. I have been icing and heating with serious vigor, at least 3 times a day, 20 minutes of each back to back. I also have been doing a lot of mobility and foam rolling. (Check out Roll It Out: Lower Back)

I am really optimistic! I went to Gold's on Friday, and worked my butt off, in a way that I hoped wouldn't tweak my back any more, but would help strengthen it:
  • 25 minutes Stepmill at Level 10
  • 3 rounds of 10 pull ups, 10 push ups and 30 double unders
  • 10x3 dumb bell thrusters, 20 lb. in each hand 
  • 15-12-9 of 1 pood kettlebell swings (full ROM) and goblet squats
  • 30 steps walking lunge, 30 lb. kettlebell in each hand
  • 30 steps regular walking lunges
  • 30 steps walking lunge, 30 lb. dumb bell overhead
  • 10 minutes Stepmill at Level 11, 10 minutes Stepmill at Level 10
  • Stretching & foam rolling 

As you can see, I was doing a lot of moving around. From the pull ups to the thrusters to the goblet squats and swings, but my back wasn't hurting at all and the movements didn't create any additional pain. In fact, exercise doesn't hurt. It doesn't hurt until I start stretching and touching my toes, that's when my low back feels strain and throbs.

As soon as I got home, I did 3 rounds of ice and heat and a hot shower. 

I was worried that it would be tight and tense because I'd pushed it too hard, but yesterday it was feelin' pretty good! I'm not saying that I don't have pain, because I do, but on the 1-10 Pain Scale, it's more like an annoying 3 than the tear inducing 11 that it was ... 

In fact, the most painful motion is sitting. I try to avoid it at all costs, unless I'm in a 9-passenger van headed to San Antonio for the Crossfit Games South Central Regionals! I wouldn't have missed that if I was in a full body cast. 

An update on our sweet day at the Games is to come. I promise. But, I'm off to enjoy the rest of my weekend with my amazing husband.


  1. Im so glad you are feeling much better but please be very careful!

  2. I hope your X-rays come back with good news. Be careful with your exercises though, a back injury is not something to underestimate, as you probably know. It's great that it's not hurting at least.

  3. Glad to hear you are doing better! If you love the Pioneer Woman you have to read her novel. It's about meeting the Marlboro Man... It super cute! I've read it a couple of times now. :) Can't wait to read about the CrossFit games!

  4. Can't wait to hear about the CrossFit games! Hope your back continues to feel better!