Injured myself while squatting by rounding my lower back at the bottom

Discussion in 'Fitness & Nutrition' started by doboi, Aug 24, 2009.

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  1. doboi

    doboi New Member

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    It's been a little over a week and i feel a lot better, but it still hurts. How long does this kind of thing take to heal? Is there anything I can do to speed up recovery? Sucks, I can't even pull 135 lbs right now. Can't really see a doctor at this time :o
     
  2. DTR rex

    DTR rex New Member

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    Might have done what I did, but just less severely... Which would be a lower-lumbar pull. Happens a lot with people when they squat (says my doc).
    Most squatters will get it at some point in their life.

    Just stay away from lifts that agitate it, try not to sleep for more than 7 hours at a time, and stretch it out (SLOWLY) once the pains begins to subside.

    IBuprofen works well for the pain management.
     
  3. doboi

    doboi New Member

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    those long sleeps kill me :rofl:
    it was so shitty in the beginning, i could even pull up my pants :wtc:

    how long did it take for you to start going heavy again
     
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    better to take more time than less.
     
  5. DTR rex

    DTR rex New Member

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    I think mine was more severe than yours. Not only did I have a severe lumbar pull, but it had knotted up and was pushing out a disk on my lower vertebrae.
    I remember not being able to get out of bed for a while, not being able to tie my shoes, pull up pants, bend over the sink to brush my teeth... It was fucking brutal.

    Even to this day (nearly 3 years later) I get slight lower-back pain if I sleep for too long. Nothing a bit of moving around and stretching won't fix though.

    I still won't squat heavy because I am a scared pussy. Took me about 2 years before I started pulling heavy. I probably could have started sooner, but I was worried about a re-injury. Most people that do something similar to you need to just stay off the weights for a week or two, and then stay off back exercises for a good 2 weeks. After that, re-introduce it and workup your weight slowly.

    My best recommendations for getting better fast is:

    - Don't push yourself at the gym. I did this, and that's why my injury was so severe... it was a RE-INJURY because I was a fucking moron and did volume squats with a tight back.

    - Even if it feel better, don't go heavy right off the bat. Give it a while.

    - Once the pain is gone, start stretching it every morning in the shower. Turn the water on really hot and bend down with the water on your lower back. Stretch it out a few times, trying to touch your toes.

    - Don't sleep for long periods to time. Those days when I am a lazy-ass and sleep 10+ hours are always the worst on my back. Ironically, my back feels great on 6-7 hours of sleep.

    - If you're going to do chest, or something and workout around your sore back, take some IBuprofen to help with inflammation of the back.
     
  6. DTR rex

    DTR rex New Member

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    +11tybillion

    I had to learn this the hard way with both my back and shoulder.

    Just because it feel better doesn't mean it is better. When you "think" your healed, give it another week or two and THEN start doing proper rehab exercises to get strength and stability back to that bodypart.
     
  7. evolude

    evolude OT Supporter

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    .
     
  8. Mass

    Mass Active Member

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    sucks bro, but this a rite of passage for every lifter, next, you need to get pinned on the leg press.
     
  9. DTR rex

    DTR rex New Member

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    Never had that happen... but it sounds painful.
     
  10. evolude

    evolude OT Supporter

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    shoulders from weighted wg pullups
    elbows from benching
    lower back pull from deadlifting
     
  11. doboi

    doboi New Member

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    yeah definitely doesn't sound nearly as bad as you had it, but just suffering the same symptoms to a lighter effect. i felt a little better 5 days later and tried to push myself a little and instantly realized what a mistake that was. word on the hot shower though. afterwards i felt so much better i thought i was ready to go :o

    it's definitely a mind fuck though to walk in there thinking you feel fine but being scared to make shit worse.
     
  12. DTR rex

    DTR rex New Member

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    I won't even do waited WG's anymore.

    And using Tate's benching method has helped out greatly with just about everything related to benching.
     
  13. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    this is how I herniated a disc doing front squats.
     
  14. DTR rex

    DTR rex New Member

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    Yeah it is.

    You just have to learn to get over your ego and lift smart.
     
  15. Mass

    Mass Active Member

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    i switched to shoulder width, neutral grip pu's. Seems to have helped my shoulders considerably.
     
  16. DTR rex

    DTR rex New Member

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    I usually make my last set or two neutral grip to avoid over-fatigue of the shoulders. My first 4 sets though are usually standard grip, but at shoulder width.
     
  17. soccerboixyz

    soccerboixyz Member

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    i fucked up my shoulders from using too wide of a grip for bench presses, now i can only go slightly wider then close-grip :hs:
     
  18. evolude

    evolude OT Supporter

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    :werd:

    changing grip width works for shoulder issues with benching too..
     
  19. GuOD

    GuOD mcflurry diet

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    oddly enough, wg pullups are great for me but if I do shoulder width now I get insta pain in my left shoulder :(
     
  20. evolude

    evolude OT Supporter

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    yeah never had shoulder issues with pullups.. *knock on wood*
     
  21. GuOD

    GuOD mcflurry diet

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    I also moved bench grip to narrower than POR. and no more shoulder pain at all
     
  22. evolude

    evolude OT Supporter

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    a friend is the same
     
  23. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    doing PL stylish bench stopped my right shoulder (dislocated twice as a kid) from hurting. Shoulder blades pinched back with a good back arch. I think it takes a lot of pressure off the shoulders.

     
  24. doboi

    doboi New Member

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    how bout doing this? i hurt myself doing Rippetoe's plan, maybe i should use it to get better too :o
     
  25. DTR rex

    DTR rex New Member

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    This is what I've started doing in addition to other stuff Tate suggests. Works wonders.
     
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