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Location: Eagan, MN | In preparation for the fishing season ahead, I'd like to get a jump on strengthening the muscle group that gives me the most problem while spending long days on the water casting and retrieving big lures. For me, the area that needs the most attention is the lower back.
Does any one have recommendations for strengthening excercises I can add to my regimen which specifically targets the muscle group of the lower back that we over-use while musky fishing for long periods of time? What has worked for you? Other tips that might help in addition to strengthening?
Thx in advance!
Brian |
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Location: Rhinelander, Wisconsin | http://troylinder.com/
Fitness tab
Lower back video
Take a look! |
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Location: Northwest Chicago Burbs | You need to gain strength throughout your core. Skip the situps but look up planks, side planks, bird dogs, supermans, etc etc. Stretch in the AM, PM, before you workout and before you fish. Also increased strength and conditioning throughout your body will make your back hurt less. |
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Location: Northwest Chicago Burbs | Lastly, and possibly most importantly: fix your posture. All day long, sit up straight. When you walk, try doing so with your shoulders back and chest out (I know, great look). AND, when you fish, don't stoop over anymore than you have to. I have a theory that it's not the hefting lures that hurts our backs when we fish, but leaning over all day looking in the water, schlumping over your rod (sounds bad) and leaning way over to figure eight. Better posture when retrieving, bending at the knees whenever possible, etc. could make your back hurt less over the course of a day. |
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| In addition to core exercise, overall exercise really helps. A few years ago I ruptured a disc, putting a lot of pressure on my sciatic nerve. The neurosurgeon said after 4 months that surgery was the only answer, but I kept swimming on my lunch hour and never had to have the surgery. Swimming is easy on the back and provides a good workout for the whole body.
Another tip the doctor on a recent episode of "Musky Hunter" TV provided was to put one foot up on the gunnel or in some other way raise one foot, taking pressue off the lower back as you fish. Alternate which foot you elevate. |
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Location: Minnesota | There are many things you can do to strengthen your back. Some are easy, some are hard.
Do you have access to a gym? What do you do for a job? |
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| Brian is this your way of saying you have to carry Gman at work and at play!!! |
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Location: New Hope MN | What are you doing right now? What's your age? Any injuries? What resources do you have?
IMO, the best back exercise is deadlifting. Form is critical.
But frankly I would research on fitness websites for a good full body routine. Guys here curl beer cans, not dumbells  |
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Posts: 200
Location: Minnesota | IMO, the best back exercise is deadlifting.
That's not just your opinion, that's a cold hard fact. The biggest problem with it is that people will go to the gym without any clue of proper form and just start picking it up, causing major problems. If you're going to deadlift, make sure you have someone who knows what they are doing show you how.
For fishing, you're going to need to concentrate more on muscular endurance than on limit strength. To build your muscular endurance, you should be doing sets in the 12-15 rep range.
In addition to deadlifting, you need to train the entire posterior chain from the shoulders down to the calves, but primarily everything from the spinal erectors down to the hamstrings. One weak link in the chain will result in compensation for the weak area which will lead to pain in other areas.
Edited by lhprop1 2/6/2012 3:03 PM
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| I have to tell you that sitting in front of a computer for 12 hours a day is the absolute worst thing you can do to yourself. Even if you make an effort to move around throughout the day and eat healthy food, there is no amount of diet and exercise that can make up for being glued to a chair. |
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Location: Northwest Chicago Burbs | esoxaddict - 2/6/2012 3:05 PM
I have to tell you that sitting in front of a computer for 12 hours a day is the absolute worst thing you can do to yourself. Even if you make an effort to move around throughout the day and eat healthy food, there is no amount of diet and exercise that can make up for being glued to a chair.
Sure there is. Come to the gym to me for a week. Oh, and eat like I do and workout in the mornings before work, too. If you want to fix the pain, you can. |
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Location: Milwaukee, WI | I'm sure 90% of the guys on here are afraid/unwilling to try it, but if you want to improve strength, flexibility, and all around fitness, I would strongly recommend yoga.
I started doing it a year and a half ago and the results have been great. Most of the stuff I do is more "power yoga", but there are literally hundreds of variations. I recommend giving it a try. |
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| "good mornings" "romanian deadlifts" "hyperextensions (backwards situp). It all really depends on where you are starting. If you are just starting to lift, i'd recommend body weight hyperextensions until you build some strength. The other two I mentioned are not exercises you want to find out youre not ready to do if in fact you aren't ready. |
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| Louis - 2/6/2012 4:15 PM
I'm sure 90% of the guys on here are afraid/unwilling to try it, but if you want to improve strength, flexibility, and all around fitness, I would strongly recommend yoga.
I started doing it a year and a half ago and the results have been great. Most of the stuff I do is more "power yoga", but there are literally hundreds of variations. I recommend giving it a try.
As ashamed as I am to admit it, I have done yoga and I agree it helps. With that said, I was required to take it for college credit and I was unable to graduate without the class. But being able to look at all of the pretty was worth any ridicule that may come my way.
In all seriousness, yoga does increase endurance and flexibility. I haven't done any since the class ended, but I did feel in better shape when I was in it. It would be better to do that than pounding doritos and mountain dew every right like I have for the last three months. |
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| esoxaddict - 2/6/2012 3:05 PM
I have to tell you that sitting in front of a computer for 12 hours a day is the absolute worst thing you can do to yourself. Even if you make an effort to move around throughout the day and eat healthy food, there is no amount of diet and exercise that can make up for being glued to a chair.
Amen to that. That is EXACTLY my current problem as well. Coupled with the fact that for nearly 14 years of beating up my body riding BMX/Freestyle biking and competitive downhill ski racing and competitive moguls skiing and extreme skiing.
I'm paying for it big time right now and I have some serious lower back problems that, even now, at my young age, I'm going to NEED to start doing something about it and going to have to have it looked at by a dr.
But..yes...being so active for so many years during my teens and thru my early to mid 20s with those kinds of sports and actively lifting weights...to now being almost 40 years old and doing nothing but sitting behind the desk/computer all day long pushing a mouse around...isn't doing me any favors and I can seriously feel the affects of it when out in the boat on the water all day long.
I'm forced to have to rotate between hours of casting and then getting off my feet and give my back a rest with some trolling. It's the only way I can put in the 14 hours in a boat anymore these days.
Too young to feel this dang old...
Edited by MACK 2/6/2012 3:52 PM
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| Slamr’s posts are absolutely correct. You’re in the situation you are in because of posture and your everyday mechanics. Core work is obvious, but it goes well beyond that. Your entire body is linked so something wrong in your lower legs can affect your back. Something in your neck can affect your back, and even something in your chest can affect your back. Then to flip it around something wrong in your back can affect any other part of your body. Any weakness anywhere in the body means something else is compensating for it.
So a total body workout is best for improving your overall health which improves any back pain or fatigue. Core work definitely helps, but be smart about it if you have problems with your back. If you end up with a very sore back the day after eliminate the exercise you suspect caused it.
Weakness in your upper back and shoulders can cause a lot of problems with your lower back. Make sure you are working that area as well. A BIG overlooked area of back problems arises from weak gluteus maximus muscles. If they are weak your hips do not move properly thus causing issues in the back and even your feet.
Do a complete body workout and you will see huge improvements. P90X works awesome for everything, and includes Yoga like Louis mentioned. Yeh Yoga sounds girly, but try it sometime. It is quite hard work and really stretches muscles out as well as strengthens them.
For some working out may be enough. For others like me it isn’t. If you have muscle strength and endurance that don’t mean anything if they can’t function properly. Back to mechanics and posture. If you have knots/tight muscles they can’t work properly, and weaker muscles then start getting over-stress. While stretching may work, it can also make some things worse. Think of untying your shoes. If you have a knot in them and just pull hard on the lace what happens? It just gets tighter. That same thing could happen with your muscles. In comes the aspect of muscle release through trigger points, or self myofascial release. Basically it is what massage therapists do. Gotta work the knots out to allow your muscles to function properly. I have added self myofascial release into my training and I am starting to see great results from it, and am not footing the bill for a specialist.
I may be going a bit extreme but it is needed for myself as exercise itself isn’t enough. By incorporating trigger point therapy, stretching, yoga, correct posture, and strength training you are hitting almost all of the necessary items you need to. Last thing would be diet, but that itself doesn’t affect your back fatigue like the others do.
Here’s a good site for learning about Self Myofascial Release: http://tptherapy.com/
Lots of other sites out there for similar info. Also search for Foam Rolling. Self Myofascial release hurts like hell when you have knots, but it feels so good when you correct a problem.
As far as a desk job you can do something about that. Exercising will help immensely, but also you can change your workstation. I am sure if you explain your problem with you company you should be able to make it more ergonomically friendly. I as well have a “desk” job, and have converted my workstation into a stand-up station. I now stand most of my day rather than sit. Much better for the back. I still sit a bit as like sitting too long being bad so is standing. Also look into workstation ergonomics. Proper monitor height. Proper seat height. Keep in mind if you are leaning forward as well as rolling your shoulders forward. Don’t talk on the phone with it pinched between your ear and shoulder. And so on. Don’t make it sound like you are a victim because you work at a desk because you CAN do something about it. Most of us are just too lazy to do anything. Believe me standing most of the day at work kind of sucks, but my back feels much better for it.
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Location: Northwest Chicago Burbs | Mack and others: go see a doctor. It sounds like the end of a pharmecutical commercial (consult a doctor before starting treatment) but the best advice I recieved around my back was "you're never doing another crunch/sit-up again" and since I started doing different exercises and working out smarter + having better posture, my back is worlds better and I CAN stand and cast all day. |
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| Back pain? Nothing a Mountain Dew, Cheetos, and Ibuprofen won't cure.
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Location: Lake Tomahawk, WI | Great advice so far. Have to agree with the swimming, yoga, and stretching. Overall fitness will greatly improve your lower back strength, with an emphasis on core strength. Strong abs = happy lower back.
JS |
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| I'm no Dr......and no....I don't play one on TV.....and no......I didn't stay at a Holiday Inn last night...but...I'm willing to go out on a limb and say that my problem is a compressed disk or two in my lower back.....sciatica....is that how it's spelled???? |
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| MACK - 2/6/2012 7:41 PM
I'm no Dr......and no....I don't play one on TV.....and no......I didn't stay at a Holiday Inn last night...but...I'm willing to go out on a limb and say that my problem is a compressed disk or two in my lower back.....sciatica....is that how it's spelled????
Mack, my issues started with left foot being numb. Then the right foot and shin. I saw a nuerosurgeon, several MRI's from low back to neck, and several X-Rays. I guess I could consider myself lucky but all that was claimed to be wrong with me was a slight bulging disc at T4-T5, and a protruding shoulder blade on one side that they thought may be pushing against a nerve. They said not bad enough for surgery (Thankfully) and all they could do was give me some shots since I already went through PT for low back. Doc said exercise wouldn't help.
I then saw a Kinseotherapist and he changed the way I think. Through some coaxing I became a believer all I had to do was exercise. Ever since I have been exercising, and you know what...my issues have significantly improved. Seldom now do my feet even tingle. Still some soreness in the low back and upper shoulders/neck, but that is usually when I haven't worked out in awhile.
Muscles knotted and pulling incorrectly can shift things inside you that cause sciatica/pinched nerves. In my case it isn't a strucutre problem, but rather muscle. That is good news I guess.
Best to see a doctor first, but don't be suprised if they don't find something drastically wrong. Also I wouldn't be so quick to jump at a surgery or shots as that usually doesn't alieve all the issues. Don't overlook the power of exercise, stretching, and trigger point thereapy/massage. I have already proven several doctors wrong in my case.
Best of luck to all persuing the venture of relieving your back problems. It is a tough road, but one that can be overcome if you are willing to put forth the effort. |
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| A good pilates instructor will have your core super strong and your body working in order. A sore back is usually a sign of things not working right, like an out of tune engine. Until you get everything working in order and learn to realize when you are falling back into poor habits it is hard to get better. H |
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Location: West Chester, OH | Cycling.
A fairweather cyclist but jacked up my riding last year in preparation for the MS150 bike tour. Experienced significantly less back fatigue while standing in the boat last season & dropped a couple pounds to boot.
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| Like stated above P90x and yoga which is part of the program. Simple and very effective. Build your core muscles up and you will be amazed. This is coming from someone that missed months of work and went through months of physical therapy. Core, Core, Core, strength. For more advice just get a hold of chuck norris |
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| Gettin' Healthy - 2/6/2012 8:21 PM
MACK - 2/6/2012 7:41 PM
I'm no Dr......and no....I don't play one on TV.....and no......I didn't stay at a Holiday Inn last night...but...I'm willing to go out on a limb and say that my problem is a compressed disk or two in my lower back.....sciatica....is that how it's spelled????
Mack, my issues started with left foot being numb. Then the right foot and shin. I saw a nuerosurgeon, several MRI's from low back to neck, and several X-Rays. I guess I could consider myself lucky but all that was claimed to be wrong with me was a slight bulging disc at T4-T5, and a protruding shoulder blade on one side that they thought may be pushing against a nerve. They said not bad enough for surgery (Thankfully ) and all they could do was give me some shots since I already went through PT for low back. Doc said exercise wouldn't help.
I then saw a Kinseotherapist and he changed the way I think. Through some coaxing I became a believer all I had to do was exercise. Ever since I have been exercising, and you know what...my issues have significantly improved. Seldom now do my feet even tingle. Still some soreness in the low back and upper shoulders/neck, but that is usually when I haven't worked out in awhile.
Muscles knotted and pulling incorrectly can shift things inside you that cause sciatica/pinched nerves. In my case it isn't a strucutre problem, but rather muscle. That is good news I guess.
Best to see a doctor first, but don't be suprised if they don't find something drastically wrong. Also I wouldn't be so quick to jump at a surgery or shots as that usually doesn't alieve all the issues. Don't overlook the power of exercise, stretching, and trigger point thereapy/massage. I have already proven several doctors wrong in my case.
Best of luck to all persuing the venture of relieving your back problems. It is a tough road, but one that can be overcome if you are willing to put forth the effort.
Hmmmmm. Muscles knotted and pulling incorrectly. Very interesting you mention that. I forgot to mention in my above post about my bike riding and downhill skiing being rough on my body....in addition to that came a serious back injury in my Sr. High School days. Muscular...not structural, ie, bone. Back then...if you didn't miss a single day of your Sr year of high-school...Seniors could be "exempt" from taking their finals at the end of the school year. So...of course, like any Senior, I didn't want to have to take finals, so I was bound and determined to NOT miss a single day of school that year. Motivation via incentive. Until the Winter rolled around that year and I got the flu, REALLY bad! But....I shrugged it off and still went to school. At that time, I was taking weight lifting/training classes and went in that day to the weight training class, told the teacher what my deal was and why I was there. He understood...but...said I'd have to take it up with the swim coach that week as we were switching from weights to swimming for that week. Oh GREAT! I always knew our school's pool to be so dang COLD! I went in...told the swim teacher my deal, why I was there. She was cool with it...told me I'd get credit for class that day if I'd "dress" for class...meaning...I put my swim suit on and sat on the bench next to the pool but didn't have to swim. All was well till class had ended and my friends thought it'd be funny to pick me up and throw me in the pool as a joke. Well...they did it and as soon as I hit that cold pool water...I tensed up so bad, that I pulled both my right and left Lat muscles in my back from the base of my neck clear down to my hips! I had three, HUGE knots in my back that sent me to the doctors to try and get worked out. Instead of missing maybe a day of school that year due to the flu, I was now bed-ridden for a week on pain killers and muscle relaxants to try and work out the issues with my back muscles.
The dr told me back then that I had pulled those muscles so badly, that I would inevitably have back issues with those muscles the rest of my life. Which..to this very day...some 20 years later, I'm still having issues with those muscles on and off on a somewhat regular basis. I could sneeze, cough, laugh, or get up out of a chair wrong...all I'd have to do is move just so...and I'd pull those muscles again rendering me nearly incapable of doing anything. It hurts so bad that I'm unable to take in a full breath of air, because trying to take in a full breath of air would then fill my lungs, which would then push on my ribs which would then push on those muscles and the pain, at times, is so bad it nearly brings tears to my eyes. Then I get so weak and tired because of shallow breathing due to not getting enough oxygen in my lungs.
So...long story short..I can see how those muscles being injured so badly 20 years ago, could very well be the culprit, or at least an accomplice to the problem with what I'm feeling in my lower back. And yes...I feel the dull pain which is at the base of my spine, down into my hips region and I feel it at times affecting my right leg. The dull pain I feel at times, is kind of what you feel when you feel like you need to crack your knuckles. And at night, when going to bed, and in the morning when waking up to get out of bed, I sit there and try and twist in ways that helps to "pop" that bone down there to "eleviate" that pain. Sure...probably not the right thing nor the smartest thing for me to be doing...but...it at times helps.
Yeah...I gotta start doing something... |
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| Surprised no one has mentioned the most obvious. Weight.
All the exercise is awesome, important and part of the picture. Most of the time however, a nominal loss of weight will help more than almost anything. Your gut is optimally placed to cause back pain if you are carrying any excess pounds. I was never "fat", but did have a bit of a gut. 20 pounds later and no increase in exercise, my debilitating back and neck pain is GONE. If you can grab a hand full of blubber on your belly it weighs something and is pulling on your lower back all day long. Losing that weight and doing a small amount of exercise such as walking, cycling etc along with a small amount of yoga will do more for you than hanging out at the gym getting "strong" but still carrying some excess weight.
All good advise, but it is whats going in your mouth that is usually a major part of the issue. |
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| Good call on the topic of overall body weight. I'm not saying it's my issue...I'm 5'-8" at 185 lbs, but more muscle than fat...but I'm not at like 2-3% body fat like I used to be in my teens... |
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| For the specific problem: sit-ups until you are used to them. Then sit-ups with a weight behind your head or on an inclined board. |
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Location: Eden Prairie & Pine Island | Hey, hey, hey! |
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Location: Minnesota | The Swan - 2/7/2012 9:40 AM
For the specific problem: sit-ups until you are used to them. Then sit-ups with a weight behind your head or on an inclined board.
No. Sit ups are horrible for the low back. Not only that, but abs are the antagonist muscle group for the spinal erectors. If your low back is bugging you and you do a million sit ups, it's going to cause even more lumbar rounding and posture problems and cause more pain in the end. |
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Location: Canada, Eh! | deadlifts are probably the best exercise for the lower back - make SURE you do them correctly, it's easy to hurt yourself.
don't stop there, a routine of core lifts (squats, presses) can make a big difference.
i too used to get pain in the lower back after casting muskie baits all day, an offseason of deadlifts really helped IMO.
Edited by boost 2/7/2012 12:18 PM
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| I can attest to weight being a huge issue. A few years back on our annual trip to Canada, I was pretty much done by Wednesday. My back hurt, my shoulders hurt, I was knotted up so bad I was actually hoping I didn't catch a fish. A few years earlier, throwing double 10's all day was nothing. So last year I got serious about my diet, and lost 20# before Canada. You know what? My back didn't hurt, my shoulders didn't hurt. I was a bit tired by the end of each day, but NOTHING like the year before. What everyone is saying is true - having that spare tire around your waist causes a LOT of strain on your back. And, if you've got an extra 20 - 30# of weight on you, using your your legs to squat and do figure 8's instead of bending over becomes nearly impossible. I could actually feel this or that tightening up as other muscle groups tried to compensate.
Nobody likes to hear it, nobody likes to do it, but Slamr is absolutely right. In a nutshell, the pain most of us encounter from muskie fishing is largely from being fat and out of shape. I know that for me, even getting down to 200# made a HUGE difference in how I felt in my day to day life. Injuries are one thing, and if you have them, you have them. But I'd be willing to bet that 10 or 20# off the middle would make a huge difference for most. |
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| Do as many runners stretches as possible.Take deep breaths as you do them.I got an inversion machine,very helpful and less than a hundred dollars.. |
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| I had some back pain and eliminated it with the following:
1. Use a longer rod--then you don't have to bend over as much on the figure eight.
2. Stand on the bottom of the boat instead of a casting platform--for the same reason as above, you don't have to bend over as much on the figure eight.
3. Consider kneeling down for the figure eight--for the same reason as above.
4. Place one foot up and forward--I saw a doctor on a fishing TV show say that if you put one foot up on the edge of the boat (if standing on the front deck), it takes pressure off your back.
Brian
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| Brian - 2/8/2012 1:26 PM
I had some back pain and eliminated it with the following:
1. Use a longer rod--then you don't have to bend over as much on the figure eight.
2. Stand on the bottom of the boat instead of a casting platform--for the same reason as above, you don't have to bend over as much on the figure eight.
3. Consider kneeling down for the figure eight--for the same reason as above.
4. Place one foot up and forward--I saw a doctor on a fishing TV show say that if you put one foot up on the edge of the boat (if standing on the front deck), it takes pressure off your back.
Brian
You can do all of that, or get into good shape:) |
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| Lots of pretty good advice here. Swimming and stretching are probably the best things you can do to relieve the pain, but at some point you need to help prevent the pain. Recognizing the difference is critical. Waiting until it hurts and then figuring out how to fix it is most people's approach, but conditioning the muscles to tolerate what you put them through beforehand is the best thing you can do. Yoga is probably the best way to do this, in all honesty. A few guys mentioned it here and I completely agree. I've done the routine that comes with P90X (you guys have probably seen the informercials), and it helps prevent injuries and strengthens all the little muscles a ton. Deadlifts (correctly! I can't stress it enough!) and back hyperextensions are some good exercises to build strength, but to build the long-term endurance more suitable for fishing I strongly recommend lying "supermans." I mentioned stretching as a way to get rid of the pain, but it's also a tremendous injury prevention tool.
Something else I didn't see anybody mention is foam rolling. The foam rollers are pretty cheap, and they're absolutely phenomenal. I played two years of college football and now I do mixed martial arts training, so I've had my fair share of knicks and dings. I just recently started using foam rollers, and they are absolutely magical.
Just my two cents.
Edited by MuskieMark01 2/8/2012 2:43 PM
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| MuskieMark01 - 2/8/2012 2:39 PM
Something else I didn't see anybody mention is foam rolling. The foam rollers are pretty cheap, and they're absolutely phenomenal. I played two years of college football and now I do mixed martial arts training, so I've had my fair share of knicks and dings. I just recently started using foam rollers, and they are absolutely magical.
Just my two cents.
See the first post on page one by Gettin' Healthy. |
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| The first thing my Doc told me to do was get a good pair of shoes to wear at work, with some custom orthotic insoles. Bought a pair of Red Wings boots with insoles and that made a world of difference. About $175 bones for the boots/insoles.
The other thing is being active. Most back pain is caused by your body not being flexible and in shape.
X-country skiing works wonders for my lower back.
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See the first post on page one by Gettin' Healthy.
Must've missed that part. Didn't mean to deny you credit for good advice. 
Edited by MuskieMark01 2/8/2012 7:00 PM
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| Get an exercise ball and place it against your lumbar region and against any flat surface like a door or wall and do squats. Great for strengthening core, thighs and improves balance.
Another one is to get a rebounder and do a 2-handed lob over both shoulders, alternating with a 4# ball. When you can do that, get a balance beam section and do the same thing. Lastly, stand with one foot on the "trolling motor steering position" and the other on the imaginary deck, grab an old rod and tie level 6 Theraband around the rod tip and the other end in a doorway. Assume the trolling motor stance again and practice long, slow, casting pulls for shoulders and all balance points.
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| Insanity!
Holy Crap its a good workout! |
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Location: Northwest Chicago Burbs | Fisher - 2/10/2012 9:24 AM
Insanity!
Holy Crap its a good workout!
Amen to that! |
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Location: Oregon | My lower back has been bad for years and if I don't do exercises and stretches every day I hurt. The exercises I have found most helpful are planks and side planks. If you start doing planks you will noticed a reduction in pain very quickly, it strengthens your core. Here is a link: http://coachlevi.com/bodyweight-exercise/plank/
RM |
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| deadlift |
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| If you are just beginning to lift, I would suggest that the weight hyperextensions, until you build some strength. I mentioned the other two exercises, you want to find out if you are not yet ready to do, in fact, you are not yet ready. |
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Location: Northwest Chicago Burbs | Ok, I just have to say this because hearing people say "dead lifts" as the cure is killing me. This is NOT to say that those and many of the other exercises/activities people are suggesting DONT work, but let's be a bit smarter about this.
If you have recurring back pain, go to the doctor. Go to your primary, then get a referral to a specialist. He will probably send you to Physical Therapy. That's a good place to start. Do the PT, then have your therapist put together a workout plan for you for the long term. Or just life strategies (ie. how to lift things off the floor) that will help you avoid pain. If your therapist doesnt give you a workout plan, join a gym and get a personal trainer for at least a few sessions. They will lay out things you can do in the gym and/or at home to stretch and strengthen your affected areas.
The reason I say this is honestly, I've seen what the joe average muskie fisherman looks like. He's really NOT ready to just walk into the gym and start doing deadlifts and good mornings, or to buy p90x/insanity and just go at it. Be smart and if you're really dedicated to living more painfree, there are ways to make that happen.
Or just keep munching advils, talking about getting your back better, and figure it will stay the same or get worse. |
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Location: Canada, Eh! | Slamr - 2/22/2012 9:09 AM
The reason I say this is honestly, I've seen what the joe average muskie fisherman looks like. He's really NOT ready to just walk into the gym and start doing deadlifts and good mornings, or to buy p90x/insanity and just go at it. Be smart and if you're really dedicated to living more painfree, there are ways to make that happen.
sorry, i have to disagree with you. the average overweight slob is the ideal candidate for a simple strength training program that involves core lifts (squat, deadlift, overhead press, bench and rows or power cleans) such as starting strength by mark rippetoe (google it) provided they adhere to proper form and they don't suffer from a medical condition. it really isn't rocket science.
if you follow these programs, they all start out with extremely low weights (even just the bar if neccesary - if there's an adult male who cannot deadlift a 45lb bar then we have issues) and preach proper form ahead of adding poundage.
imo there isn't anything better than lifting weights and a diet adjustment for weight loss, strength gain or like in this case, getting rid of aches and pains due to your muscles not being able to support your weight/activity level requirements.
Edited by boost 2/22/2012 10:38 AM
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Location: Northwest Chicago Burbs | boost - 2/22/2012 10:31 AM
Slamr - 2/22/2012 9:09 AM
The reason I say this is honestly, I've seen what the joe average muskie fisherman looks like. He's really NOT ready to just walk into the gym and start doing deadlifts and good mornings, or to buy p90x/insanity and just go at it. Be smart and if you're really dedicated to living more painfree, there are ways to make that happen.
sorry, i have to disagree with you. the average overweight slob is the ideal candidate for a simple strength training program that involves core lifts (squat, deadlift, overhead press, bench and rows or power cleans ) such as starting strength by mark rippetoe (google it ) provided they adhere to proper form and they don't suffer from a medical condition. it really isn't rocket science.
if you follow these programs, they all start out with extremely low weights (even just the bar if neccesary - if there's an adult male who cannot deadlift a 45lb bar then we have issues ) and preach proper form ahead of adding poundage.
imo there isn't anything better than lifting weights and a diet adjustment for weight loss, strength gain or like in this case, getting rid of aches and pains due to your muscles not being able to support your weight/activity level requirements.
Boost,
I think you're missing my point: those exercises are GREAT! But, the idea that the average overweight slob who doesnt workout, hasnt probably worked out in a long time, and has lower back pain should just jump into the weight room and start hitting it... |
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Location: Lake "y" cause lake"x" got over fished | I know it is not the most appealing thing in the world. I had slipped a disc in my lower back a few years ago and nothing was helping not even physical therapy. But my DR> recommended taking yoga classes, I started about a year and a half ago, and have been completely pain free for a little over a year and have no issues with musky fishing effecting my back like it used to. Yoga is not just for woman, in fact it is one of the hardest physical challenges i do every week. I challenge any man to do it if they think it is for woman..... At the end of it, you will not be able to stand... if you do it right
thanks |
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Location: Canada, Eh! | Slamr - 2/22/2012 10:44 AM
Boost,
I think you're missing my point: those exercises are GREAT! But, the idea that the average overweight slob who doesnt workout, hasnt probably worked out in a long time, and has lower back pain should just jump into the weight room and start hitting it...
Provided the pain is not from an injury/medical condition and is due to being out of shape, why not? Start low and go from there. |
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| I think what Slamr is trying to say is running to the weight room and deciding to do deadlifts is likely to leave you worse off than doing nothing at all unless you have someone who can instruct you how to do them properly, with the right amount of weight, and that you are actually in decent enough shape to begin with so you don't wind up injuring yourself, perhaps permanently. One look around any muskie gatnehring or club function should tell you that starting a weight program with little or no instruction and little or no idea what you should be doing and how and how much or how often is a recipe for disaster. |
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Location: Northwest Chicago Burbs | boost - 2/22/2012 12:04 PM
Slamr - 2/22/2012 10:44 AM
Boost,
I think you're missing my point: those exercises are GREAT! But, the idea that the average overweight slob who doesnt workout, hasnt probably worked out in a long time, and has lower back pain should just jump into the weight room and start hitting it...
Provided the pain is not from an injury/medical condition and is due to being out of shape, why not? Start low and go from there.
I was going with the assumption that the lower back pain is from something other than just being fat. |
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Posts: 40
Location: Canada, Eh! | Slamr - 2/22/2012 1:16 PM
I was going with the assumption that the lower back pain is from something other than just being fat.
Fair enough, I was going with the assumption, after looking at muskie gatherings, that 90% of folks who experience discomfort after chucking muskie baits all day are just outta shape. |
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Location: Northwest Chicago Burbs | boost - 2/22/2012 1:54 PM
Slamr - 2/22/2012 1:16 PM
I was going with the assumption that the lower back pain is from something other than just being fat.
Fair enough, I was going with the assumption, after looking at muskie gatherings, that 90% of folks who experience discomfort after chucking muskie baits all day are just outta shape. ; )
And to the masses: yes, Boost and I are calling you fat. |
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Location: Rhinelander, Wisconsin | Thanks. I represent that remark... |
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| I agree with Slamr on the form thing. I stated a routine this year as the said "overweight Musky guy", looking specifically to make headway on things to inhibit my fishing. Long story short: I had to do a month of mobility work just to start my program. Deadlifts and Squats are great exercises, they are both integral to my routine, however, I had to invest the time to learn to do them properly and train my body to be able to do them properly, before really starting to gain the benefits they can provide without pain and discomfort.
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Posts: 200
Location: Minnesota | boost - 2/22/2012 12:04 PM
Slamr - 2/22/2012 10:44 AM
Boost,
I think you're missing my point: those exercises are GREAT! But, the idea that the average overweight slob who doesnt workout, hasnt probably worked out in a long time, and has lower back pain should just jump into the weight room and start hitting it...
Provided the pain is not from an injury/medical condition and is due to being out of shape, why not? Start low and go from there.
You are both right. If there is a medical reason for the pain, going straight to the gym could exacerbate the problem. In that case, you're stupid if you don't go to a doctor and find out what's wrong.
The problem is that most doctors are not specialists. A GP will tell you to rest it and probably give you drugs. If those don't work, they'll recommend surgery. In many instances, the root cause of the problem is something as simple as a lateral muscular imbalance or just being too weak to support your upper body girth. Unfortunately, most doctors don't know the first thing about fixing a problem that doesn't involve a pill or a scalpel.
I train athletes, I train with athletes, and I am an athlete. This is something I see time and time again. I'll get an athlete who complains of lower back pain and is considering getting surgery because a doctor told them that was the only cure. More often than not, the root cause is a weak low back, weak and/or tight hamstrings, a lateral imbalance, or something similar. Usually the cure is some basic strengthening exercises and in a few weeks the problem is gone.
If that doesn't work, I'll recommend them to a reputable chiro and massage therapist or PT long before I recommend they go to a doctor.
The biggest problem is that most people aren't enough in tune with their body to determine whether something is simply weakness, imbalance, a minor "hurt", or a real injury.
Edited by lhprop1 2/23/2012 2:28 PM
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Posts: 456
Location: Kansas City BBQ Capitol of the world | I remember reading this thread last year and thought I would bring it back to life.
Recently I had bought some Bodylastics rubber band resistance bands and while using them I amazed how versatile they are and how effective they seem to work. I get sore!
An Idea I had was because of the versatility of the bands was taking a broom handle or some other round staff and hooking up some bands to it. Then using the door mount attachment for positioning the bands into a closed door start casting, you can even work figure 8's into it as well with band resistance.
I think this will work the same muscle groups that you would use out in your boat. Lower back, hips, thighs, shoulders, arms, hands, wrist, forearms...ect.
You can do it orthodox and work it southpaw as well for those awkward casts.
Have a safe a great season.
Ron
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Location: Elko - Lake Vermilion | 12oz. curls seem to work for me..... If ya really want to sweat, try the 24oz. |
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Location: On the X that marks the mucky spot | Brian, come to Lifetime with me and I'll put you on a program. I had terrible issues after my accident and am now right as rain. |
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Location: Maplewood, MN | I'm sure it has been said (I haven't read through all of this), but a lot of back problems come from having a weak core. Abdominal and oblique exercises like standing leg lifts, planks, and weighted cable crunches should help along with lower back exercises like back extensions and RDL's. Stretch, stretch and stretch some more. Whenever possible. As ofter as you can. Also, water is your best friend. Hydration is key to avoiding muscle cramps and your body performs much better overall when hydrated. Hope this helps. |
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| Follow up: Since posting this, I added some of the suggested strengthening techniques to my routine workouts. Last musky season? No back pain! Thanks everyone! It worked and worked well!
Brian |
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Location: Pigeon Forge TN. | The gym is a very good way to help your body "tune" up. Also if you haven't as yet, I would suggest Martial Arts as a good way to learn to handle your body problems to a great extent. You can keep the body moving smooth. I started taking the "arts" way back in "75" and have never been sorry and I believe that is what has helped me heal up so good so far. I blew out the L-5 disc in "84" and damage the sciatic nerve and had to have surgery.
I have nerve damage and still have minor problems but live with it. That took me the longest time to heal. Four years ago I had two discs removed from my neck and a piece of bone and a plate put in and was back to work in 4 weeks.
Two years ago I had a 5 bypass surgery and was out in three days and walking 4 miles a day in two and a half weeks and back to work the third week. I have arthritis and degenerative disc disease but I just don't let anything stop me. Among staying busy as hell, and the gym and the martial work outs I do very well and I am 70 years old now.
And, I can still climb "the wall"
But I am sure there is a lot of methods that work for different people. The strongest pain killer I ever take is Ibuprofen and I don't take that very often.
Edited by Stan Durst 1 1/29/2013 6:52 AM
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| Pilates and chiropractic are really helpfully. A strong core is vital.
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| As a back pain sufferer (advanced degenerative disc and facet desease, spinal stenosis and spondylothesis) I've been through a few excercise regimens in my day. Slamr is right about strengthening your core, but I've found one thing that is of major importance when you fish. Make sure that you do the stretches that you learn in PT before you go fishing, and do them again in the boat when your pain flares up. The pain got so bad for me that I finally got a pump implanted. The pump is the size of a hockey puck and sits below my rib cage on the right side, I picked that side because my rod handle is held on my left, then they run a catheter from the pump to my spinal column and I get a minute flow throughout the day. In fact, I'm going for a refill today. My pain has made it back into the 8 range, so they are going to increase the dose today. I get a cocktail of pain medicine and a numbing agent. Because it's delivered right at the pain site, I get a fraction of what I would take orally for pain relief. But I still do stretches every day to keep my back limber. Don't forget to stretch you hamstrings and calfs too, it also helps your balance in the boat. |
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Lower Back Strengthening Excercises