fifibobo

Did my lower back in last Wednesday doing squats. Have laid off deadlifts/squats etc for time being. Back getting a bit better now but am worried about this being a future issue.

I am 6 foot 4 inches and feel sometimes due to my body mechanics, there are some excercises I should stay clear of. Spoke to my dad who used to be a powerlifter, then bodybuilder. He said it would be stupid to do deadlifts etc due to my height & leverages involved.
Feel he's right, but justy wanted your guys opinions on how not to aggravate this in future & what I can do for my back - only use free weights - no machines or pulleys. Also, pain relief - I'm prescribed zantac so can't touch iboprufen - heat pads work for a short time. Any advice appreciated.

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Fifibobo

"If it bleeds - we can kill it" - Arnold Schwarzenegger

NeilpWest

If it doesnt get any better then see the physio mate i have been in agony on and off for about 6months with a lower back injury. The physio does help but i think once you have it you have to constantly be careful.

monsterdan

mate im a second year physio i can say that this could be down to anything from mechanical damage ...disc prolapse.....nerological disorders can u give me more info onto what caused it is it slow onset or injury related ...remeber deadlifts are actually used in rehab for lower back disorders such as spinal erector imbalance and closed kinetic chain training of the spine.

bigden

im was in a similar boat as you as a year ago i badly pulled my back whilst heavy deadlifting and its never been the same it is always stiff and had to lay off deads until just this jan where i have put them back in but light sets and workin my way back up but even light work still feels like its gna pull it well anoying

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TH&S

Define 'did my lowerback'...? What does your physio / chiro say?

I'm 6ft 6in and while deadlifting and squatting is tougher for us taller guys, its definately a worthwhile exercise IMHO - we just need to make sure we do prehab though stretching and core work.

I've built my lowerback and knees up deadlifting and squatting...

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D: 220 | B: 110 | S: 170 | Target: 550

fifibobo

Actually did this through my own fault one night while squatting, not deadlifting (am just worried about this after what my dad said). I don't have proper squat stands yet, so height was lower than it should have been. Came under & took weight then straightened. Felt something 'give' or 'pop'. Not much pain at that point, but by time I got to hack squats, knew something was wrong, so stopped.

Have not seen a physio/chiro yet, as is not as painful, although will go & see one I have seen before who deals in sports injuries & racehorses. (!!)

Has not been a slow onset, happened with this movement. So you guys say stick with deadlifts/squats? Have seen good gains using them & wouldn't be happy dropping them from routine as are indeed core to my routines.

BTW - may as well mention this. Just had rods/pins removed from left tibia after these were in for approx ten years after really bad bike accident (car went into side of me & destroyed tibia/fibia). Am seeing swelling round knee where main rod was inserted. Was told this was fluid that needs removed. Should I justy go out into a field & get put down? :-)

Cheers for replies lads.....

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Fifibobo

"If it bleeds - we can kill it" - Arnold Schwarzenegger

Andy_Mac

Hello mate! I think you have answered your own question in terms of what you have done. I will put my hand in the fire and say disc, which will take around 6 weeks to 'go back' in; depending on severity.

Any other symptoms like loss of sensation down either side of the leg, front or back? Loss of movement?

Bladder and bowel okay and can you get an erection? If any of them are no, then get to doctor asap!!!

I have answered this before about lower backs and I will say it again. You can and should deadlift, squat etc, as long as your technique is spot on. Being too tall is an un educated answer. Technique, technique, tecnhique and you will be fine. As monsterdan says, DL, squats etc are used to rehabilitate lower backs for functional everyday activities. It's how I rehab my back patients, without problems.

Remember, you are bloody tall, therefore, make sure you train where the squat stands are set at 'your' shoulder height and that both feet are directly underneath the bar as you lift up. That way, you will always be in a good position. If it's too heavy and your form is poor, then re-rack, take off weight and lift again.

In the meantime. Keep your back moving and if you can, get to the gym and train your upper body, or even leg extensions, hamstring curls and seated calf raises for a lower body workout. If it can be done pain free, then do it. The back needs movement and I bet that you will feel better with a workout. I would leave any DL and weighted squats for the next 6-8 weeks and then gradually build up from there.

Any Qs then please feel free to ask

GYMBABE

hey guys sorry to sound all girlie but you lot really do need to stretch more - a lot of lower back injuries are little to do with length of levers and height but more to do with tight hamstrings and a weak core.

NeilpWest

lol yep i agree with ya there purely because i have a lower back injury and its because i have tight hams and weak abs, do stretches everyday now.

Andy_Mac

You are indeed right. In this case, lifting a heavy bar in the wrong position with the lower back in a dangerous flexed position is the problem.

Core work to a degree, but definately stretching posterior chain- glutes, hamstrings, gastroc will help.

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robbiedont

Stretching pre warmed muscles of course ;)


As a cyclist I have tight hamstrings, but am stretching every day which has made squats easier!

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kboy

I have an old lower back injury, obtaind it 15 years ago whilst squting, I tipped forward on the way up, and ....ouch...
I was laid up for weeks..., had the usual pain killers from the doc's but they did jack s**t.
An X-Ray showed no skeletal damage, I had physio, chiropractor but all to no avail..
The answer for me was a private ostepath.
Upon examination he diagnosed 3 compressed disc in lower back and twisted pelvis, on the first treatment he relieved the pain by manipulation, can't tell you how good it was.
You see, If you have a prolapsed disc for example, the bulging disc under pressure contacts your nerve endings, hence the acute pain, natures way to react to this is to tense up the surrounding muscles in the lower back to prevent the body from further injury, sort of a built in mechanism.
So for me the manipulation was enough for the disc to ease back into or towards it's initial position and relieve the pain.
I stil squat today without too much trouble, I have to be careful on bent over rows but just do what works for me, i.e. chin the bars, dumb bell rows, pulldowns etc..
I did find that training my core has helped over the years..
Ghastly pain, hope you recover soon m8

dmcc

Back in early 2000 I did my lower back completely landing a back somersault badly (I used to do trampolining). I was in so much pain that I could barely support my own weight sitting down, and getting out of bed was a nightmare. When I started training, I treated my lower back quite gingerly and have toughened it up over the years, so I don't get much pain - though I make damn sure to warm up and stretch properly.

My sympathies mate - I know how bad it can be.

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fifibobo

Cheers Andy. No other symptoms you mentioned. Started to take Ibuprofen & upped zantac, and relief was amazing! Carried on training & have left in squats/deadlifts as get too good a results from these core's.

Carried on training & just a twinge now. I talked the wife into investing in a good squat rack, so have 2 spotters lifting up weight so I can get under in meantinme - not perfect but does the job for time being. Gym is in a large garage I have, so building up all equipment like this just now.

With regards to stretching & warming up. Been doing TaeKwonDo for about fifteen years, so do a lot of warming up, stretching bag work so can definitely say it's not through lack of this! Cheers for replies folks.....

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Fifibobo

"If it bleeds - we can kill it" - Arnold Schwarzenegger

kaz28

Totally agree with the core training!

guys at my gym actually laugh at some of us training our core. Simply performing the plank and side planks at the end of training can help lower back probs. I am new to body building but do know core training is vital in any sport. It may look sissy, but some of you guys should leave your ego at the door and try it, it is harder than it looks!!