Friday, October 15, 2010

More Pain relief

When I got in to work my back was still giving me crap so I went downstairs and lifted:

Feet up Bench press:
4 x 12 @ 135
@80 crunches

Pain was diminished significantly, but still annoying.

Thursday, October 14, 2010

Another round of legs up bench

Did another round of legs up bench press:

4 x 12 @ 135 slow and deliberate

@ 100 crunches

Felt great!  I really like this lift!  It's much more deliberate and as a result provides more benefits and especially clears out the lower back pain.  After lifting today, my back is free of pain.  I don't get it.

Tuesday, October 12, 2010

Just what the Dr. didn't order - feet in the air bench press

So yesterday I went to see the Chiropractor since I was still having issues with my lower back. I woke up on Sunday morning with a very stiff and painful lower back on the right side. The Chiropractor moved my legs around and tried adjusting things (which seemed really rushed to me and almost completely ineffective). He did show me a couple cool stretches that he suggested I do.
Example of feet up bench press

When I left the office I felt nearly as crappy as when I walked in. This morning's swim was cut way short because of the pain intensity in my back. I did the stretches the Dr. suggested, but still felt pain and stiffness. Decided that in order to reduce the back strains I really should work on my core so I went down at lunchtime (which I haven't done in ages) and did some crunches:

100 crunches
Feet up Bench Press: 4 x 12 @ 135

I know that 135 is light, but given that I haven't lifted at all in the past couple years, plus that it was feet in the air 135 was just right. It forced me to go slow in order to balance the weight. The lift was more deliberate, controlled, and put the pressure all along my back rather than mainly on my shoulder blades. Why didn't I do this earlier? That lift all by itself was a million times more effective than the visit to the chiropractor. The pain is completely gone in my back. I can walk normal, bend over. Now I'm not going to go test it out, but I think feed up bench presses did the trick for me.

So if you have lower back pain, definitely give it a shot. Plus it's a good lift for really isolating the pecs in the bench press. Definitely won't get anywhere near the amount of weight for a normal bench lift, but it's a great drill.