Hurt back doing barbell shrugs.

FIF · 08-04-2008, 03:36 PM

I hurt my back on Saturday doing heavy barbell shrugs and somehow pulled a muscle under my lower right scapula. What I did wrong is i pulled with my back instead of my traps. It hurts real bad. I couldnt train today so i took it off.

My question, Is there a way to build these muscles up so to reduce injury?

Fif

BIG SMT · 08-04-2008, 05:53 PM

Well you know what you did wrong, so after you heal don't "cheat" the weight up using the wrong muscles. Secondary muscles will strengthen with the traps just keep your lifts under control. It may take longer to heal than you think it will, but don't push it until your ready. I hurt my left lumbar area doing some rigged Tbar rows, and it took 6 weeks before it felt good enough to continue training.

Killer · 08-06-2008, 11:44 AM

Let it heal up before you try anything else.

Like Big SMT said, those muscles will strengthen up. I doubt you need anything specific rehab type exercises. More of a freak thing.

After at least 72 hours you can start some massage in the area. A general warm-up massage around the area then have someone dig with thumb or elbow and try to release the spasm/trigger point.

FIF · 08-07-2008, 11:12 PM

Thanks for the heads up on that.
Its pretty painful...even to breathe. But It just means i need to do more focus on it.

RagingBull666 · 08-07-2008, 11:28 PM

stay light, you went to heavy and as said cheated it up. Bad form and heavy weight equals an injury.

08-04-2008, 03:36 PM	#1 (permalink)
FIF Iron Mover Join Date: Feb 2007 Posts: 263 Rep Power: 13715	Hurt back doing barbell shrugs. I hurt my back on Saturday doing heavy barbell shrugs and somehow pulled a muscle under my lower right scapula. What I did wrong is i pulled with my back instead of my traps. It hurts real bad. I couldnt train today so i took it off. My question, Is there a way to build these muscles up so to reduce injury? Fif __________________ But I can't teach 'em my swag You can pay for school but you can't buy class

08-07-2008, 11:12 PM	#4 (permalink)
FIF Iron Mover Join Date: Feb 2007 Posts: 263 Rep Power: 13715	Thanks for the heads up on that. Its pretty painful...even to breathe. But It just means i need to do more focus on it. __________________ But I can't teach 'em my swag You can pay for school but you can't buy class

08-07-2008, 11:28 PM	#5 (permalink)
RagingBull666 I'm an Epic Asshole Join Date: Apr 2008 Location: Peoria and Tucson, AZ Posts: 1,679 Rep Power: 271379	stay light, you went to heavy and as said cheated it up. Bad form and heavy weight equals an injury. __________________ Try not Do or do not There is no try Yoda That which does not kill us makes us STRONGER - Friedrich Nietzsche "So what we'll be calling on is blunt force trauma. Let's start building some hurtin bombs." Rocky www.azapf.com http://www.prowriststraps.com/store http://www.andersonpowerlifting.com http://www.prowriststraps.com/jr_bol...n_powerlifting

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08-04-2008, 05:53 PM	#2 (permalink)
BIG SMT Gold Member Join Date: Feb 2006 Posts: 667 Rep Power: 17209	Well you know what you did wrong, so after you heal don't "cheat" the weight up using the wrong muscles. Secondary muscles will strengthen with the traps just keep your lifts under control. It may take longer to heal than you think it will, but don't push it until your ready. I hurt my left lumbar area doing some rigged Tbar rows, and it took 6 weeks before it felt good enough to continue training.

08-06-2008, 11:44 AM	#3 (permalink)
Killer Fragile Moderator Join Date: Feb 2000 Posts: 3,186 Rep Power: 32142	Let it heal up before you try anything else. Like Big SMT said, those muscles will strengthen up. I doubt you need anything specific rehab type exercises. More of a freak thing. After at least 72 hours you can start some massage in the area. A general warm-up massage around the area then have someone dig with thumb or elbow and try to release the spasm/trigger point.