Good intentions, Bad results


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T Hocking

Trad climber
Redding, Ca
Topic Author's Original Post - Mar 6, 2013 - 01:33pm PT
Having recently started climbing again after 30 yrs. off and with the season getting closer I decided to start exercising to get into better shape.This is something I never did BITD, training was never fun for me and I climbed for fun and trained by climbing.
All went well for about a week, dropped 5 lbs. so far by changing my diet,started taking power walks, doin push ups, pull ups, sit ups, planks, squats, stretching etc..
Then when I woke up this morning and tried to get out of bed
my back protested painfully, had to make a mantle move on the edge of the bed to straighten up my back. Popped a vitamin I and took a hot shower to take the edge off but still quite uncomfortable. I've had back issues before that had me down for about a week. I didn't feel a pop or strain
while workin out yesterday and it does not feel like a muscle issue.
Hope I didn't fuk it up too bad, time will tell.


Mountain climber
San Diego, CA
Mar 6, 2013 - 01:41pm PT
Yikes, hope you start feeling better soon!

Sounds like a strain/sprain issue, could be a little of everything: muscle and joint capsule issues, joint restriction issues... But of course I'm shootin' from the hip, so take that with a grain of salt! Get it checked out by your local sports-oriented chiropractor and they will fix you! And get you back in the game!

T Hocking

Trad climber
Redding, Ca
Topic Author's Reply - Mar 6, 2013 - 01:50pm PT
Training?? Holy shizzle id better get with it!

Or maybe not, 1 step up, 3 steps down in my case.
Hey Ron, can ya come tie my shoes for me?
Even wiping my ass was painful but I won't ask for help with that. LOL

Social climber
Mar 6, 2013 - 01:53pm PT
BOTH you and Maureen need to get into some yoga :-)

Trad climber
Mar 6, 2013 - 02:07pm PT

sounds like weak abs- keep working your core and take a daily ice bath:

Mountain climber
San Diego, CA
Mar 6, 2013 - 02:07pm PT
I once tweaked (uh, strained) my psoas muscle bouldering in the gym. It was excruciatingly painful and I walked with a limp for a week!!

If you're inclined, try to torture yourself with an ice bath. Heinous, but effective at reducing inflammation.
John M

Mar 6, 2013 - 02:20pm PT
Some kind of stretching program is vital if you are going to be exercising. Your body was naturally flexible when you are young, so exercising mildly wouldn't really cause problems, but as you age you become less naturally flexible and so you need to help your body. If your exercising has caused you to be unbalanced in one or more muscle groups, ie strong bicep but weak triceps then that can cause problems. The spine is especially vulnerable to unbalanced muscle groups.

Yoga with a good teacher would be best because you can mess yourself up pretty bad if you stretch improperly. Overstretching or unbalanced stretching can cause such things as loose joints which become vulnerable to injury. So having someone teach you and watch you so that you don't develop bad habits can be very helpful. Some folks like the pd90x programs because it has one tape that is devoted to stretching. I have done it and it is fairly well rounded, but he doesn't really teach you what you need to do to protect the back. He just runs you through the stretches and if you understand how to do them and how to protect yourself, then it is good. But a beginner really needs better instruction. Not that its rocket science. Its not. But there are things that can cause damage, and there are ways to avoid them and books and pictures don't make certain that you have it correct.

Anusara Yoga is particularly aimed at your kind of problems.


Trad climber
Monrovia, California
Mar 6, 2013 - 02:25pm PT
Are you doing a lot of situps and crunches?

Check this out:


Social climber
Mar 6, 2013 - 02:59pm PT
hey there say, Thocking... oh my...

well, of course, by now you have seen what many folks are sharing:

as we are older, we can't just 'hop into it'...

slow, gradually increasing, but only after one step is done with ease...

the spine and not balances muscles is good advice to work with too:
it must be all in in sync... and you MAY have stuff that is out of
sync, that you don't even know of...

so take NEW care, now... and don't push hard... it is will come, safer
for the long haul, if you work with your body 'as if new to all this stuff'...

god bless, hope you feel better soon...

if you HAVE any bad disc, or any other thing that you are unaware that have slowly 'gone down hill' over the years, THIS new push COULD
do damage.... :O
don't want that to happen...

Trad climber
Millbrae, CA
Mar 6, 2013 - 03:13pm PT
Kris! Thanks for that link to your info. I will definately take a close look at it soon (after the taxes are done!).

Trad climber
Monrovia, California
Mar 6, 2013 - 03:14pm PT
It's a new site. There will be a lot more there as time goes by...

edit: And please heed the warning on the download: "People with spinal disc problems should consult a doctor or physical therapist before doing this,
or any, spinal flexion exercise."

A long way from where I started
Mar 6, 2013 - 03:37pm PT

If the problem is muscle spasms, there is magic available. A thing called the Theracane does an incredible job getting rid of both acute and chronic muscle spasms.

Looks like a sex toy for midgets, and is about as low-tech as it's possible to get. Costs $25 or $30, lasts forever, and actually works. (, or look it up on amazon)

On the other hand, if your problem is something other than muscles knotting up, maybe you'd permanently cripple yourself if you used a theracane. Or, in other words, if you do what I suggest... Yur gonna die!

But I've used it successfully, and I know other who have as well.

Mountain climber
San Diego, CA
Mar 6, 2013 - 05:21pm PT
Ruling out any "serious stuff" like disc problems, the best thing for most episodes of back pain is a chiropractic adjustment. It realigns the "offending" vertebrae and as a side effect, the surrounding muscles can relax and begin to heal. Shooting from the hip once again, but more than likely these muscles are currently in spasm trying to protect the misaligned vertebrae in your case.

This misalignment is called a subluxation. Most back pain (generated by muscle spasm or strain) is coupled with subluxation. However, not all subluxations are coupled with pain...

I can provide you with a referral for a solid chiropractor in your area if you'd like.

I hate to see people suffering without the awareness that chiropractic will help!

PS: Thera canes are LEGIT

Mar 6, 2013 - 05:39pm PT

Social climber
Toshi's Station, picking up power converters.
Mar 6, 2013 - 06:50pm PT
Tami beat me to it. Yoga! It will improve your core strength.
Lynne Leichtfuss

Sport climber
moving thru
Mar 8, 2013 - 01:42am PT
Sorry for your pain. Tami's right, yoga great for flexibility, start with a low key class. Not the power yoga stuff.

But your problem goes across the board age wise. I work with great young dudes in their 20's that deal with muscle strains, knots, back shizzle etc.

One thing I learned by watching Dan was, do not over train. Repeat, do not over train. Listen to your bod. It loves you and knows best. Enjoy the sport and supplement it with appropriate workout. I don't think many of us that post here are going to be 5.14 magazine cover peeps and we don't need to train like them. Cheers, lynne
T Hocking

Trad climber
Redding, Ca
Topic Author's Reply - Mar 8, 2013 - 09:08am PT
hows the back Tad?
Still painfull but not as bad as day 1.
I've had issues (herniated discs) in the past, gonna give it a week and reevaluate.
Many yoga advocates around the campfire both for my injury and my wifes
big "change". May have to look into that for both of us, what is a good easy yoga type to look in to?

Thanks y'all,

Soda Springs, CA
Mar 8, 2013 - 10:11am PT
Hang in there Tad! I will look you up when next going to Burney, sometime later this spring...There are some cool moderates you would enjoy...and it would be great to have you join us!


Mountain climber
San Diego, CA
Mar 8, 2013 - 11:55am PT
So funny, every time I've ever mentioned chiropractic to climbers, the conversation turns to YOGA. Like every time. Which is cool, but...

Yoga can't correct structural problems. Chiropractic is superior to yoga for the prevention and alleviation of back pain. Because chiropractic corrects the underlying structural problems.

Once your spine is in proper alignment and you're generally pain free, you can start to get the benefits from yoga. It's not a treatment for back pain, however.


Mountain climber
San Diego, CA
Mar 8, 2013 - 12:02pm PT're wrong about that! Chiropractic delivers the goods.

Why else would the Medical Director of the Olympics be a CHIROPRACTOR?

Google away...

Please feel free to edit that post whenever you realize the error of your ways...
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