Questions for those who hurt lower back

Discussion in 'Fitness & Nutrition' started by lawrencel715, Oct 6, 2008.

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  1. lawrencel715

    lawrencel715 New Member

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    So i pulled it about 3 weeks ago, and it's still in pain. It actually felt better and on the brink of healing fully 2 days ago, but i did squats, and the pain's come back. I think i should lay low until then, but i don't feel very productive doing just cardio, and i hate cardio.

    So for those who's had this, do you stop lifting, do lighter weights/higher reps, lighter weights/same reps, avoid lower back stuff like squats, deads, etc, or rest all together?

    Also, I'm pretty weary of hurting my back again in the future, would getting a belt matter if i don't lift too much (~225 squat & 305 dead with ~8 reps). I've always had the impression that belts were for the 8 platers.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  3. Mint

    Mint Active Member

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    I messed up my lower back pretty bad in Jiu Jitsu last year, Because I didn't stay off of it - it only got worse. Eventually one night, I had to have a few buddies carry me to my car after training.

    For about 2months it hurt (a lot) to drive any car with a clutch, get in and out of chairs, bed, my car and stay bent over (as if you were looking into the hood of a car for instance) and straighten out again for about 4months. I had MRI's and X-rays done, and I ended up tearing a tendon that connects to my spine. No bone damage, thank god.

    I had to stop doing anything back-intensive for 6 months. After month 4 the pain was gone, but if i staid bent over under a car hood for more than 5min, it used to be hard to straighten out my back. I waited 2 more months and used that pain as a gauge. Eventually it went away and I can lift and train again.

    Stretching those muscles every morning and every night will help speed up the processes as well as taking hot showers.

    Cliffs: If its really bad, and seems to get worse when used, stay completely off it until its 100% better.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    no
     
  5. Joseph Scumsworth

    Joseph Scumsworth OT Supporter

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  6. RalphL

    RalphL Active Member

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    i started stretching my hams and hips. RDLs helped strengthen my lower back and ive been trying to get my ab strength up too.
     
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yes....or you can wait for Eric Cressey's Back Savers articles
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Strength isn't injury protective, endurance is.
     
  9. HorseDick

    HorseDick Active Member

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    foam roller + stretching in a hot shower will help a lot (with the water hitting your back obviously)
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    no
     
  11. DTR rex

    DTR rex New Member

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    Had a similar issue.

    I pulled my lower lumbar and it hurt like a bitch. Just like you I toned it down for a few weeks and when it started feeling better I jumped on squats and fucked it up bad this time... Tore the lumbar muscle and pinched a nerve on the inflammation. I barely was able to walk out of the gym and was given a plethora of pain meds and sleeping meds to keep the pain in control. It sucked.
    Driving a car hurt, walking hurt, sitting hurt, bending was impossible. I basically laid around in my bed 12 hours a day and the only time I left bad was to eat, go to class, and study.... this lasted about 2 weeks. I took a total of 1 month off of the gym and COMPLETELY stopped doing any exercises that would bother it (deads, squats, leg press, incline bench, abs, etc..). In fact, only thing I did was arms, shoulders, and light chest work. I did this for about another 3 weeks and slowly worked my way back into it.

    To this day (nearly 2 years later) I still won't squat heavy (over 400) and just this year started going heavy on deads again.

    So yeah, take time off from the gym... DONT GO. Just take it easy for a month or so and VERY SLOWLY work back into it and strengthen that lower back.
    Once the pain starts subsiding make sure your hams, hips, and lower back are stretched out before doing exercises that my put strain on the back.
     
  12. athan

    athan Guest

    If the pain doesn't go away after 4 weeks of taking it easy I'd go to a dr. and get an mri. you don't want to mess around if you have a bulging disc.
     
  13. Mint

    Mint Active Member

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    ....So you're disagreeing with 2-3 MD's and god knows how many physical therapists who helped me recover.

    :rofl:
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I'm disagreeing based on the work of the top back specialist in North America
     
  15. mandrew

    mandrew New Member

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    How does one increase lower back endurance? high rep hyperextensions?
     
  16. lawrencel715

    lawrencel715 New Member

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    looks like i shouldn't mess with this anymore. guess i'll take a week off doing cardio, and probably lighter weights next week.
     
  17. mandrew

    mandrew New Member

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    have you considered that your squat form may be what's aggravating it? Obviously you want it to heal and do some rehab exercises (and prehab from now on before workouts)... but when you eventually get back to squatting you should break down your form and make sure you're doing it right. Hip mobility, ankle mobility, etc.. It's all important, not just your back's stability.


    Anyway if I were you I'd get that DVD ceaze reccomended... He suggested the Inside-Out dvd when I was having shoulder pain last year... I adopted some simple concepts from that dvd and I have not had a single shoulder injury since. When you think about the long term damage you could be doing by not working out or warming up properly, forty or fifty bucks for some dvd does not seem like any kind of sacrifice.
     
  18. lawrencel715

    lawrencel715 New Member

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    i dont' think it was my squat form. what i can nail it down to was good mornings, since i don't do those very often. i increased weight with shorter reps (went for 8), and obviously that wasn't such a genius idea. i probably won't do those anymore, or if i do, go in the 15 rep range.
     
  19. evolude

    evolude OT Supporter

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    It may not be your squat form but in your weakened lower back state, it might have aggravated it or made it worse.
     
  20. RalphL

    RalphL Active Member

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    isnt lower back flexibility a bad thing since the purpose of the lower back is to stabilize the rest of the body?
     
  21. lawrencel715

    lawrencel715 New Member

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    yea that definitely happened. i mean i wasn't in excessive pain while lifting with the bad back. it just seemed like all lifts pinched it a little. it was slowly getting better, then got more sore after a squat day, especially 2 days ago. just going to take it easy this month.
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    (McGill, Ultimate Back Fitness and Performance, p9)

    Stretching of the low back is perceived by many to "feel good," yet very few with bad backs actually qualify to train with this approach. Flexion and rotational stretching overloads the annulus fibers often exacerbating the spinal tissues which can occur unbeknownst to the individual. Yet they continue the practice reporting that it "feels good." They are perceiving stretch, probably via the muscle based stretch receptors, which provides the illusion of something helpful. Generally they are ensuring that they remain chronic and will not make advances until stretching is stopped!
     
  23. Uglybob69

    Uglybob69 I miss beer.

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    Though logically this makes sense to me, is there any research in this area so I can be a pubmed superstar if I'm arguing with my professors?
     
  24. HorseDick

    HorseDick Active Member

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    OK, you're right Ceaze. I went from not being able to touch my knees or tie my own shoes or walk my own dog, to doing goodmornings with perfect form (BB on back) with 225 for reps within a couple months. But no, what I did to recover did not work at all.
     
  25. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    n=1
     
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