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long term lower back injury

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mikeee
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2006/07/18 11:51:54 (permalink)
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long term lower back injury

Hi all, 1st post,

anyone have experience with overcoming / strengthening a long term lower back injury?

history:

back in 1999 or so i was deadlifting and i could feel my form slipping ever so slightly, bent back, so slight that even my partner didnt see it, but i knew i'd lost a bit of form. Anyway picked up an injury from that, never did really recover from it, kept reinjuring my back every year or so, which would take a couple months to heal

eventually did go back to deadlifting, but was never really confident with it. few weeks ago, some random spotter left me at the bottom of a failed squat for 2 seconds, and i felt my back go, still recovering

I miss deads and wanna go back to it, with my back like this, i am ok with around 3 plates for reps but any more than that my confidence in my lower back holding up just plummets

Few points: it should be purely a muscular thing (i hope) - i did have it x-rayed on someones advice in 2000 - was ok..
Form: I keep my form as tight as possible due to my keeness to avoid reinjury
abs: i can do with some extra ab work for core strength but its not outrageously weak
back: can cope with squats if i got a tight belt, maxing around 3 + half plates

Anyone got any long term solutions to recovering / strengthening enough so that I can go back to deads or just plain avoiding re-injury?

Thanks

mike
#1

7 Replies Related Threads

    Rob1985
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    RE: long term lower back injury 2006/07/18 12:06:36 (permalink)
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    I would read this and then quite possibly order the book. It is becoming the standard text for back problems.
    #2
    mikeee
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    RE: long term lower back injury 2006/07/18 12:16:32 (permalink)
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    thnx, i'll check it out
    #3
    Shack
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    RE: long term lower back injury 2006/07/18 14:46:09 (permalink)
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    ORIGINAL: mikeee

    Hi all, 1st post,

    anyone have experience with overcoming / strengthening a long term lower back injury?

    history:

    back in 1999 or so i was deadlifting and i could feel my form slipping ever so slightly, bent back, so slight that even my partner didnt see it, but i knew i'd lost a bit of form. Anyway picked up an injury from that, never did really recover from it, kept reinjuring my back every year or so, which would take a couple months to heal

    eventually did go back to deadlifting, but was never really confident with it. few weeks ago, some random spotter left me at the bottom of a failed squat for 2 seconds, and i felt my back go, still recovering

    I miss deads and wanna go back to it, with my back like this, i am ok with around 3 plates for reps but any more than that my confidence in my lower back holding up just plummets

    Few points: it should be purely a muscular thing (i hope) - i did have it x-rayed on someones advice in 2000 - was ok..
    Form: I keep my form as tight as possible due to my keeness to avoid reinjury
    abs: i can do with some extra ab work for core strength but its not outrageously weak
    back: can cope with squats if i got a tight belt, maxing around 3 + half plates

    Anyone got any long term solutions to recovering / strengthening enough so that I can go back to deads or just plain avoiding re-injury?

    Thanks

    mike


    Sounds almost exactly what I have experienced. I originally hurt my lower back doing bent over rows and over the years have periodically suffered from the same recurring injury. Thankfully for about the past 5 years, bar a few minor twinges, I have not suffered the same injury.

    I think the main reasons that I have been injury free over the past 5 years are:

    Perfect form in ALL exercises.
    Ab work and hypers
    Avoiding wear a belt as much as possible. This took a while to get my head around but it does help.
    And finally I no longer do exercises such as bent over rows or dead lifts. The risk is just not worth it.

    With regards the X ray, apparently injuries such as prolapsed disc can only be view via scans.

    post edited by Shack - 2006/07/18 14:47:01
    #4
    mikeee
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    RE: long term lower back injury 2006/07/18 14:50:21 (permalink)
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    yeh gonna hit the hypers/ab work when i recovered from this latest bout...problem is every now and then i see an empty bar left from where someones been deading, and i suddenly feel this yearning ;d

    guess it will go away in time :)

    #5
    Irie
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    RE: long term lower back injury 2006/07/18 18:02:23 (permalink)
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    I suffer from mechanical back pain, not caused through lifting but through weak tranverse-abdominal muscles. These are the muscles that "act as the body's natural corset" and keep you upright. Due to them being weak it meant my back muscles we doing the support and so they were exhausted. I was told do pilates to strengthen the transverse abdominals and it has made one heck of a difference. In short, maybe try some exercise to target these to aid your core abdominals as well
    #6
    symzie
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    RE: long term lower back injury 2006/07/19 11:57:20 (permalink)
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    ORIGINAL: Rob1985

    I would read this and then quite possibly order the book. It is becoming the standard text for back problems.


    I'm sorry but you shouldn't listen to a word Stuart McGill says according to Big Les. The main reason is because he has a funny moustache, I mean have you seen a picture of him? - What a funny picture that is!

    I've been getting over a back injury I got squatting for a couple of years. I know people on other boards who've been in pain for 10 years. It's not straight forward, doctors don't really understand it. The best advice I can give you is stop trying to lift weight you can't handle. If it still hurts after a few days try to learn as much as you can about your problem and what caused it. There are loads of books on it, depends on what one you believe. Stuart McGill is definitely worth listening to despite his moustache. Mark Rippetoe's book is also very good for ironing out any form problems. Other than that see an osteopath.
    #7
    mikeee
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    RE: long term lower back injury 2006/07/19 12:43:24 (permalink)
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    i'll check out the books, ta lads
    #8
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