back pain

[Freeman]

Ok, I hurt my back doing squats back in high school, for football. I was pretty strong for my age back then, squatting close to 400lbs at age 15-16. Well, after that, I quit lifting, quit football. and became a little weakling. This past year I started getting back into the lifting, and even more recently squatting. I've been using the smith machine for squats, but last week did some free weight squats with a friend. I totally felt the difference, much more concentration in my quads/glutes. I couldn't walk for 2 days! Then another day last week I did some dead lifts. Well, needless to say, I F-ed my back up again. tried to do too much. Pain went away a day or two later. Not a big deal. So, today, I am doing some more squats, free weights. Not a lot mind you b/c I'm still getting used to this and am not nearly as strong as I used to be. Anyways, afterwards my back was killing me..lower back. It's gotten better as the day has gone on but I"m sure i'll be sore tomorrow morning. Luckily it's a day off!

So, what should I do. I use good form, trying to push up on my heels like you're supposed to do. I find that I can't go down real far, which sucks! should I quit squats all together! I sure hope not! I'm trying to get f-ing huge here, and I need my squats, but what's a boy to do!!!!!!!! DP, goPro, w8...I need your help...or anyone's Damnit!!

 

[Dr. Pain]

This may or may not help.

When 17....I herniated my back bodysurfing.....literally fell on my face trying to stand the next day. Then, every 3-5 years....like clockwork...I re-injured the same area, sometimes side-lining me for days.....I now have 2 discs almost touching, L4 and L5 from all of the recurrent injury.

The last several years........I have done more ab, hip flexor, erector and quadratis lumborum (small group of stabilers in the lower back) work. This has paid off BIG TIME........in my ability to DL, Squat, and use my back!

So, look at it as if you have an injury....let Pain be your guide. Strengthen the pivots and stabilizers methodically....and remember you have the rest of your life to get your squat back!

I wouldn't squat until you have done some work in these areas.....perhaps using front. or DB squats, swiss ball against a wall...until you have the weaknesses conquered. Then proceed gradually

DP

 

[Freeman]

Thanks DP! I've heard that strengthening the abs can help the back. Do you have any suggestions for exercises that I could do? I typically do swiss ball crunches, side bends, standing twists, and leg raises. I also often do hyperextensions with a 45lb plate. should I stop those?

 

[Dr. Pain]

Yes those, the side bends must be done in a plane, with w8....... and most w8ed exercises will help, these hit the lower back as well....divide your torso into upper rectus (torso goes towards legs), lower rectus (legs come towards torso)....and side (obliques and intercostals)...and try to do a little for each!

Then, for erectors, w8ed hypers, good mornings or w8ed reverse hypers....alternate

Now.....commonly forgotton, some gyms have a 3 way hip machine, you would only be interested in placing the rolley pad above your knee when standing st8...and lifting your knee to 90 degrees (or parallel to the floor) with the resistance....this will stabilize your SI joints.

Good Luck

DP

 

[Freeman]

Awesome! Thanks DP, I knew you'd have some good advice!

 

[Dr. Pain]

Your welcome!

DP