lower back problems
ive been lifting for about 4 years steady. just 2 weeks ago, i did some squats and the next day my back was completely sore in a bad way, like i pulled or hurt something. ever since then when i go to do deadlifts or squats, i can feel it, so ive been neglecting those exercises, which sucks because deadlifts and squats are the most important to my routine. i have never had this problem throughout the entire time ive lifted and have always kept deadlifts and squats in my routine. i know i should probably go to a doctor, but it will take at least a few weeks to get an appt and an approval to get it paid for through the county, so my question is, has anyone had this problem and what has helped speed up the healing process so i can get back to doing squats and deadlifts. any info or shared experiences in this matter would be greatly appreciated. thanks.
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I know what you mean. Basically time off and anti inflammatory will help. definately go to the Dr. Dont go stubborn with that. You never know. I did a very basic (light dead lift) 135 lbs. about 1 yr ago now. I went up, felt a pop. BOOM done. Couldn't move. I went home put ice on it, took a nap. I could barely walk. I went to the Dr. Nothing major wrong, just pop a tendon. I delt with it for 8 mo. I got x-rays, MRI's. All looked ok. The only thing that got me back to working out was time OFF. Sometimes that the only option. Now your case may not have been as bad as mine, but take a week off and do minor stretching, ibprofin and see how you feel. When you do come back, I suggest you focus on strengthening your core. I never did core exercises, but do now and when you dead lift and squat use a belt. Good luck bro, wish you a speedy recovery.
I can relate.I have spinal disc degeneration of my L-4 and L-5 discs and arthritis through my entire spine
I can't do deadlifts at all anymore,but force myself to do squats at least once a week going up as high as 405 for 10 deep reps.I focus on keeping my back arched and performing slow and controlled form.on back day I do everything from pull ups,wide and narrow grip,t bar rows,straight arm cable pull downs,seated rows and one arm dumbell rows so my back gets the attention and training it needs.I also make sure to train abs at least 3 times a week because they are what support your back to begin with.
my back pain got so intense that I had to get an MRI and that showed the advanced disc degeneration.I highly suggest you do the same.there are doctors that can help you with medications that without I couldn't even function.one thing that is for certain.weight training does help reduce arthritis pain.
How is your intraabdominal pressure while squatting? Louie Simmons always says the abs protect the back. Increasing my intrabdominal pressure has pretty much eliminated my lower back pain from lifting heavy weights. Also reverse hypers are gold. These two things have allowed me to resume lifting heavy weights even with a fractured spine.
How often do you squat? And do you perform hypers in your routine at all? Once your squat and deadlift gets heavy enough I feel it may be necessary to add assistance to the lower back to strengthen it. Stretching doesn't hurt either.
Hey mate,
I hurt my back years ago at work and ever since have had to take it easy, your best of seeing a doc or physio, In my case with my back workouts and even with my job I have to be careful on form and just take it easy plenty of rest, I seem ok with squats these days I keep the weight light I do 5-6 sets of 12-15reps. but with dead lifts my back gets very stiff after only one set. I find spas/baths help to heal it up as well as stretching and deepheat before training