- Sunday (injury day): neoprene waist band and doubled cold pack. Walking and modified version of my usual morning stretch . Inline skating in pm - that's often helpful for me . Sleeping was difficult, though I've had much worse. Motrin 800mg midnight.
- Monday: I am able to stand. Fear level diminishes. Able to do most of stretch . Continued ice. Evening skate with my son and the Minnesota Inline Skate Club. Start using Roman Chair for extension exercises, with arm assist. Motrin 600mg before bed.
- Tuesday: I am able to do 85% of my usual stretch. Minimal ice. Two hour high speed bike ride from home to Minnehaha trail to Lake Harriet around and back. Roman Chair with minimal arm assist. No meds, sleep a bit sore.
- Wednesday: AM full stretch routine. 16yo and I go to weight room at JCC. There I can do arm workout, resisted back extension, abdominals with controlled equipment (not free weight). Full Roman Chair. In evening I'd scheduled a swim, but couldn't fit it in. PM stretch. Sleep good.
- Thursday: AM stretch, otherwise day spent on chores and family duties. Full set of situps and Roman Chair. PM stretch.
- Friday: AM stretch, AM CrossFit Yoga - extreme stretches. No pain. Two hour bike ride in evening with 16yo. Roman Chair and Situps. PM stretch. Back isn't normal, but it's pretty good.
- Saturday (plan): Try running to barber shop in AM. PM family bike ride -- lots of lifting bikes, moving car seats. Good functional back test.
- Sunday (plan): Regular CrossFit -- will keep weights under 50 pounds (women's 18 or 33 lb bar).
- Maximal weight 90lbs until my extension and abdominals are much stronger.
- Ensure I have at least 3 days between my full CrossFit workouts. They are intense and I need that much time to recover; when I was hurt I had a 1 day gap. In between I do my bike rides, inline skating, and, now, gym weights.
- More aggressive Roman Chair and situp training.
- Add 1 day/week of workout in conventional gym with controlled equipment. I will establish my current baseline max for 6 rep extension and abdominal. I need to increase that by 30% before I go up again on free weight.
- Consider adding a routine CrossFit Yoga session -- if I can find the time I think that would be a good complement in a couple of ways.
- The summer of 2008: ED treatment of acute back pain — what's missing and why (6/2008), How to construct an emergency custom back support car seat for under $20 (7/2008), and Bad back better (8/2008-onwards).
- Innovations in back pain management: cold and colder packs 5/2007 - how to make a safe cold pack that lasts
- The neoprene back wrap and other parts of John's acute back pain recipe 11/2005 - an older approach, my current management is even more aggressive, and Motrin/tylenol only
 One of the little ironies of mortal life is that nature routinely does stuff to us that, when we do it to one another, could be considered a war crime.
 Why is CrossFit, and why am I doing this when I'm older than the moon? I've got a post pending on that.
 Every morning, 5 reps each for past five years: Knee to chest r/l, knee lateral hip rotation r/l, straight leg, two leg to chest, elbow press back extension, full arm back extension, cat stretch, sit rotate, hamstring stretch, quad stretch.
 Sounds bizarre, but when I've hurt my back it's a lot easier for me to skate than to walk. I'm a good skater. It also forces me past the fear that accompanies this kind of injury, especially for those of us with memories.
 My classes are about half female, and, prior to my injury, I lifted an average or above average amount for the female group. Bottom of the male group of course.
Despite developing an inflammatory osteoarthritis (yay) my back has done quite well over the past 3 years of CrossFit. I had another strain with deadlift in Jan of 2016 but it healed well. I think I took 1-2 weeks off CrossFit to do cyber-type weights at a different gym before returning to CrossFit. Year 8 post my great PNBC experience and 3 years of CrossFit St Paul my back is healthier than most people my age.