Why Would My Lower Back Still Get Hurt After Lifting a Log?

After lifting a log that you thought would be safe, you might wonder why your lower back is still hurting. Let's explore why this can happen and how you can rehabilitate to get back to your daily activities.

The Role of Strength and Training

There's no magic bullet for preventing injury beyond exposing your body to stresses that go beyond daily routines. By training hard and getting stronger, you significantly reduce the risk of injury. For instance, if you have a 400-pound deadlift, lifting 200 pounds or a 100-pound log is much safer. Conversely, if you're not strong and have to perform an awkward movement like lifting a log, your risk of injury increases, regardless of your technique.

Back Injuries and Their Rehabilitation

Back injuries, while serious, are rarely permanent if you properly rehab them, especially with timely and consistent effort. If you do nothing and wait for it to heal on its own, you might continue experiencing pain for a long time. To effectively recover, start moving as soon as possible. Even simple activities like walking can be beneficial.

Initial Recovery Exercises

Begin with low-impact exercises that your spine can tolerate. Bodyweight exercises like split squats can be a good start. As you make progress, try goblet squats and light-weight deadlifts. Core strengthening exercises like planks and side planks are also crucial for overall recovery.

Progressive Rehabilitation

Over the next several weeks, focus on dynamic core exercises when pain permits. Pay close attention to how your body feels after each workout; if there's a flare-up post-exercise, you might have pushed too far. Start with exercises that feel "easy" and gradually increase the intensity as you can tolerate it. Easy workouts can generally be done daily, but harder exercises should be limited to twice a week.

Patience is Key

Recovery can take a significant amount of time, especially with severe injuries. If you're proactive, most issues should resolve within a couple of months, allowing you to resume most of your pre-injury activities. For serious injuries, it could take over a year to fully regain pain-free movement. Therefore, be patient and follow these guidelines for optimal recovery.