Things to do in case of injury when not working out

[nyratoncito]

Today I hurt muscle on upper right back and looking to see what can I do to maintain fit while being at home. I am so motivated in weight lifting that is kinda like a addiction. I don't want to loose what I have accomplished during these two month of weight lifting while being at home without doing any work out at all. I feel like I am going to loose strength and performance during these days that I will be home.

[Packard]

The back involves almost the entire body. It can make your entire day look pretty bad.

Are there any areas of your body that you can train with full intensity?

Can you do seated calf raises?

Wrist curls?

Abdominals?

Find one or more areas that you can do with full intensity and then "blitz" that area for 4 to 6 weeks. This is enough time for the blitzing to have some effect and enough time for most injuries to heal.

Just doing a little bit of this or a little bit of that is very depressing. You need to find something that you can do with full intensity.

The stationary bicycle might work.

See what you are able to do.

[Boss Man]

What sort of pain is it?

Stabbing pain?

Sharp pain?

Shooting pain, (appears to travel).

Does it occur when you lift the Arms up towards the Head, and stretch out some of the muscles beneath the Delt area?

Does the area appear to have discolouration around it and if so, how large roughly is the discoloured area?

If you can actually touch it? Is it tender to the touch, or perhaps when it touches something like the back of a chair?

Does it hurt when you do a Chest press style movement, when you're causing either mild compression, or mild stretching of the area?

These are things that might assess, if you have some or virtually no tolerance level in the affected area.

[Packard]

What sort of pain is it?

Stabbing pain?

Sharp pain?

Shooting pain, (appears to travel).

Does it occur when you lift the Arms up towards the Head, and stretch out some of the muscles beneath the Delt area?

Does the area appear to have discolouration around it and if so, how large roughly is the discoloured area?

If you can actually touch it? Is it tender to the touch, or perhaps when it touches something like the back of a chair?

Does it hurt when you do a Chest press style movement, when you're causing either mild compression, or mild stretching of the area?

These are things that might assess, if you have some or virtually no tolerance level in the affected area.

I agree that the nature of the injury needs to be learned before any plan for recovery is made.

The issue with back pain (and abdominal pulls) is that you tend to involve the muscles peripherally no matter what you seem to do. When I pulled abdominal rectus muscle years ago there was nearly no exercise that did not cause me pain, and I had to lay off entirely for 6 weeks while it healed.

But what caused this injury? I've pulled rhomboid muscles once in a caughing fit and it was slow healing and amazingly painful.

So back pain can be caused by a variety of sources. I don't think the doctor really tried to figure that out.