|
|
Posts: 40
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
|
|
| |
|
Posts: 8781
| 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. |
|
| |
|
Posts: 155
| 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.. |
|
| |
|
| 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
|
|
| |
|
Posts: 321
| 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:) |
|
| |
|
Posts: 209
| 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
|
|
| |
|
| 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. |
|
| |
|
| 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.
JS |
|
| |
|
Posts: 209
|
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
|
|
| |
|
Posts: 4266
| 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.
Beav |
|
| |
|
| Insanity!
Holy Crap its a good workout! |
|
| |
|
Posts: 7039
Location: Northwest Chicago Burbs | Fisher - 2/10/2012 9:24 AM
Insanity!
Holy Crap its a good workout!
Amen to that! |
|
| |
|
Posts: 1504
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 |
|
| |
|
Posts: 23
| deadlift |
|
| |
|
Posts: 2
| 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. |
|
| |
|
Posts: 7039
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. |
|
| |
|
Posts: 40
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
|
|
| |
|
Posts: 7039
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... |
|
| |
|
Posts: 1360
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 |
|
| |
|
Posts: 40
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. |
|
| |
|
Posts: 8781
| 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. |
|
| |
|
Posts: 7039
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. |
|
| |
|
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.  |
|
| |
|
Posts: 7039
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. |
|
| |
|
Posts: 32886
Location: Rhinelander, Wisconsin | Thanks. I represent that remark... |
|
| |
|
Posts: 833
| 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.
|
|
| |
|
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
|
|
| |
|
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
|
|
| |
|
Posts: 4080
Location: Elko - Lake Vermilion | 12oz. curls seem to work for me..... If ya really want to sweat, try the 24oz. |
|
| |
|
Posts: 2384
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. |
|
| |
