There is always room for improvement! šŸ’ŖšŸ¼

David Mary said:
When I was younger, I went to the chiropractor for about a year. Not out of perceived necessity, but it seemed like a good idea and didn't know I had scoliosis until I saw the X-ray from my first consultation. One of the things he would do for me is provide neck traction on a fancy table that I could control with a handheld interface. I liked what traction did for me.

I almost bought this:

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to hang from a tree branch neck to my pull up handles. Until I read the one star reviews. Then I realize why not ask someone I think might have a clue.

I wonder if traction may be a missing component to help me recover as fully as possible from my tweak back in the fall of 2023. Because my low back has never been the same since. B bluemax_1 (or anyone else) love to hear your thoughts, and if you know of an affordable neck traction solution.

Or other ideas to overcome the residual effects of a back tweak from an overzealous heavy (to me) one handed clean.
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FWIW, Iā€™ve had neck issues and back issues (Iā€™ve detailed the slipped disc issue in my lower back, and using deadlifts to rehab it), and have 2 traction devices:
- a Teeter Hang-Ups inversion table
- a ComforTrac Deluxe Home Cervical Traction Device 2.0 (you can see what this device looks like on Amazon).

They both did provide relief when things felt off, but simply put, I havenā€™t used either one in years.

What I found worked for me, was strengthening the weak parts. That strategy may or may not work, depending on what issues you have.

I started rehabbing my back with bodyweight exercises, eg. Laying on the carpet face down, and then lifting my chin off the ground and holding. Then progressing to try getting my chin AND feet off the floor simultaneously.

Then when I tried starting deadlifts, I discovered that my back was in no shape to even get the bar with a single 45lb plate on each end, up off the ground.

So what I did was measure the bar height (since the starting height matters), and handle height of the dumbbells I have, and find something from the home improvement store to put the dumbbell handles at the same starting height, so I could start with light dumbbells for a simulated deadlift, and progressively add weight until I could do deadlifts with the barbell.

When I began trying to rehab my back, that disc would literally slip out of place multiple times every single day. Bend over to tie my shoelaces; it would slip out of place.

Sitting in a car for ~10 minutes = 50:50 chance of the disc slipping out of place by the time I reached my destination.

15 minute car ride = ~75% chance the disc would be out of place.

30+ minute car ride = 100% guaranteed Iā€™d have to manipulate the disc back in when I got out of the car.

I was lucky that when the disc slipped out, it slipped straight back (so it made a visible bump in my lower back), away from the spinal cord, so there was no nerve impingement. I was also aware that there was a significant risk of turning that slipped disc into a herniated/ruptured disc if it got pinched by the two vertebrae when it was out of place, so I was extra careful when I felt it slip out.

I also was fortunate that I knew how to manipulate it back in place with 100% success. It usually took between 30-90 seconds of careful manipulation, and I could do it without pain, or risk of exacerbating the issue/injury.

As my back continued getting stronger; somewhere around deadlifting 225lbs x5, I realized that the disc was only slipping out maybe once or twice a week, instead of multiple times every day, and when it did slip out, it didnā€™t slip out as far.

Somewhere between 275lbsx5, and 295lbsx5, I realized it hadnā€™t slipped out in 2-3 months, so I continued. Currently at 210% bodyweight x5 reps. Not sure how far Iā€™m going to push it, but Iā€™m still seeing strength gains.

I did the same thing with the neck issues. I began using the towel to do neck exercises after my shower. Holding the towel with both hands on either side, pulling against my forehead, as I did 30 reps pulling my chin down towards my chest, then flipping the towel to the back of my head, and doing 30 reps pulling my head up and back (maintaining tension during the eccentric part of each rep, ysing my arms to pull down, as I tried to use my neck and back muscles to resist the pull , while slowly lowering my head forward, made the biggest difference to mitigating the ache. This is the same mechanism the Tyler Twist uses, for mitigating tennis elbow).

Since then, I also bought a NeckFlex harness for neck training. Been using that for a few years, now.

As mentioned, I havenā€™t felt the need to use the traction devices in years.

You mentioned lower back issues. Check Facebook marketplace etc. for listings for inversion tables. Iā€™m sure there are more than a few people whoā€™ve bought them, then wound up not using them.

The neck traction devices are less common. If youā€™re interested, drop me a PM. Iā€™ll send you mine. All itā€™s doing is gathering dust in a closet.
 
David Mary said:
I went to the chiropractor in my early 20s.

I pulled my back in September 2023.

A week of pain.

Six months of weakness.

And now intermittent pain or discomfort or weakness.

I felt good after the reverse pyramid two nights ago but yesterday after a long day in the shop my low back was hurting. Couldnā€™t round it with any load without sharp sensation.

Asian squat was uncomfortable but tolerable.
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David Mary said:
Some days itā€™s fine and I can clean my bodyweight without discomfort. And last night I was gonna deadlift 135 and my back was screaming ā€œNoooo!ā€
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Have you ever tried real authentic TCM, like acupuncture?

I have, from a Dr born and practiced in Beijing and now practices and teaches here.

Itā€™s so tranquil, after inserting the different needles, he hooks some up to an electronic stimulus, turns the lights off, puts a warm blanket on you, turns on the some recording of waves coming in on the ocean. 20 min later a gentle massage.

It is amazing and I never would have believed it, unless experienced it.

It worked better than any narcotics, didnā€™t cure it (torn rotator cuff 14mm, and he said it wouldnā€™t cure it ), but I now fully believe in it.

Was totally pain free until operated on.
 
Maybe I missed important movements in my self guided rehab. After reading bluemax_1's post last night I did Supermans for the first time in probably 20 years last night before bed. Held the top position for maybe 2-3 seconds each with a squeeze. Woke up feeling great. So I'm gonna follow his suggestions and see where that takes me.
 
Thanks to Bluemax_1 for the off site consult tonight. Brush off enough of the cobwebs in my brain to realize that probably my issue is I've been too focused on the "fun stuff" like putting a big kettlebell over my head, and not enough of the staples. I have know for some time that my hamstrings have gotten stiff and shortened, but never thought much of it because I can still squat ATG, still kick over my head, and perform certain weighted movements, if not to the level I could when I was younger, then at least to a degree that normies would be impressed by.

None of that matters.

I have shortened, tight hamstrings.

I pulled my back.

Shortened tight hamstrings were not addressed during my self guided rehab.

So I'm a ticking time bomb.

To that end, I have added hamstring stretches to my daily to-do list, as well as the supermans.

Supermans were great for a pump and bloodflow to the irritated low back, and provided some relief that carried over to the next day, but that's a bandaid. As long as my hammies are tight, the low back will continue to tack up the slack, which is going to lead to overuse injuries long term.

I felt a burn in my hamstrings tonight, unlike any I've felt in a long time. The good ol' 30 second end range static hold burn that I was too arrogant to think I needed since about age 27 when I did my first 80 lb turkish get up. "If I can do these, how could I possibly need those boring stretches any more?"

I know the answer now. And frankly, to my shame, I did all along, but was blinded by pride.

Max said "the number one cause of injuries in old men is thinking they are young".... yeah.
 
Oh and my nitrogen addiction, i.e cracking of joints. Dr. Horseman told me it was fine if done by decompression, but not by compression. However, after my discussion with max I realize it is a lot more nuanced than that. Coles note: Becoming dependent on it trains the body to do it easily and frequently, and while the instance of a nitrogen release in synovial cavities is not, in itself, a bad thing, the body becoming dependent on it for relief is, because it indicates that the necessary realignments of the underlying structural defects are not taking place, and the habit could potentially strain soft tissues over time.
 
David Mary said:
Oh and my nitrogen addiction, i.e cracking of joints. Dr. Horseman told me it was fine if done by decompression, but not by compression. However, after my discussion with max I realize it is a lot more nuanced than that. Coles note: Becoming dependent on it trains the body to do it easily and frequently, and while the instance of a nitrogen release in synovial cavities is not, in itself, a bad thing, the body becoming dependent on it for relief is, because it indicates that the necessary realignments of the underlying structural defects are not taking place, and the habit could potentially strain soft tissues over time.
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Think in the same terms of decompression nitrogen narcoses from overdiving for too long, too deep, same principle, more or less, but itā€™s true (the bends).

I experienced it only once, and it was not pleasant. But it was a rescue dive (I saved him), and only went over by 5 minutes, but thatā€™s all it took.

Nitrogen does nasty things once built up in the body, until finally dissipated.
 
Woohoo! Upping the intensity and some changes in diet are providing dividends. (Went from 1.2 - 1.4g of protein per lb of bodyweight, to 1.7 -2.0g).

Hit 30 squats with the 140lb vest.

To be clear, this isnā€™t 30 reps in a row without pause.

Last week, I did 10 reps, pause for 2 breaths, 5 reps, pause for 3 breaths, 5 reps, pause for 4 breaths, 2 reps: 4 breaths, 2 reps 5 breaths, 2 reps: for a total of 26 reps.

This week, it was 10&2, 5&2, 5&3, 4&3, 3&4, 3 to hit 30, and the 30th rep felt easier than the 26th last week.

Will try adding 10lbs next week.
 
At Max's suggestion I started deficit deadlifts. Super light for now. Racked the bar with all my five pound plates, which puts the bar itself only 5" off the ground (rather than stepping up on blocks).

Tried earlier today, just one rep. Evidently hadn't moved enough yet, because it was quite uncomfortable on my low back.

Came to it an hour or two later, and managed a fairly easy set of ten. After the shop tonight I put in a session like the last one I posted video of. I included another set of ten deficit deadlifts before the hamstring stretches, which are feeling more comfortable and relaxed already.

So far so good.
 
Considering ''so far'' is all we have really that's good news.

Karate is rolling along nicely wich means I need to work harder because I'm not as good as I think. šŸ˜„

Went to the hardware store and picked up a 72'' hardwood dowell to practice my bo staff form that I learned last week.

I should probably laquer it up. then buy some hockey tape.

When doing a full side split my heels are 6'4'' apart according to my lovely wife. Slowly but surely my ass will get to the floor.

PROGRESS HOWEVER SMALL

Keep on it fellas! I'm rooting for you all
 
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