Lower Back Injury Question

[Strider]

First, If you don’t deadlift and don’t squat, please don’t bother responding to this, I don’t want it to turn into the pro’s and con’s of either.

Last Thursday (Back Day), after doing my pull-ups I started my deadlifting sets. Start light and warmed up and worked my way up to 365. Did one set of 5, felt good, thought of going to 405, and decided to stay at 365. Now I start deadlifts with the bar up. So, at the beginning of my second set, I went down, form was good etc. and BANG. Get this shooting pain through my lower back. Well to make a long story short. I finished my workout, working only the upper back and went back to work etc etc.

I could barely walk Thursday night. Had a Hot Bath and then Iced it and by Friday morning it was stiff and sore, only on the right side but feeling a lot better. Friday I did shoulders, tried shrugs, but I couldn’t support the weight.

So I took it easy Saturday and Sunday and went to the Gym yesterday for legs, Started squats, first 3 sets (ATF) , great (I’m trying the 5x5 routine), 4th set and Ouch, there goes the right side again. (Fuck). Took it easy for the day yesterday and it is starting to feel a little better.

Point/Question is, I am going to have to be careful for the next few weeks with it, which means no Deads, Squats or Shrugs that will put any strain on the lower back. Can you thing of any other exercises that I should stay away from, and any good replacement exercises? Any clues on what might help it heal faster (Taking time off is not an option, I can’t make myself)

Strider.

P.S. FYI, I am 41 so age is a definite factor in this injury

 

[ballast]

I suffered the same thing awhile ago.I'd definetly stay away from any exercise that puts compressive force on the low back(squats,deadlifts,overhead presses,shrugs,etc.)
Try to focus on exercises that decompress the spine.Any exercise where you hang from a bar are good ones(chins,hanging leg raises,knee-ups).To replace the deads, try reverse hypers and back extensions holding the contracted position for a two-count on each rep.These are terrific low back rehab exercises.Also, take an anti-inflammatory before training, and do some light stretching and ice your low back after training.The reason I got hurt on deadlifts was from using a reverse grip.It was pointed out to me that whichever hand had the palm facing forward, my shoulder on that side was further forward ahead of the bar.I was told this pulled my back on my right side due to the weight being further out from my center of gravity.Now I use straps.

 

[Strider]

Thanks.

I was using straps, I quit the alternate grip thing along time ago, don't know what I did.

Thanks for the suggestions. I am doing Chest and Abs today, and was a bit leary of doing any sort of crunches, like the hanging leg raises idea.

I did standing barbell presses last Friday with a belt and it didn't seem to bother it, so I'll try again this week.


Strider.

 

[ballast]

Cool brother.Take it slow.Later.

 

[flex4life]

if you have access to gravity boots or just hanging from a bar by your knees upside down, this too can relieve lumbar compression...hang inverted for only a few minutes at a time

 

[gymtime]

Another one to avoid is upright rows. Although they don't deal with a lot of weight, they can be awkward movements for your back.

 

[dumbell]

I had an back injury also last autumn. When doing deadlifts, bang, my lower back cracked. It felt kind of an cold wave going thru my body... not nice.. I could barely walk away, went to doctor, who gave me painkillers and other treatment.
Pain was enormous when moving my body. And I couldn't even sit (!) for four days! All I could do was laying down on the bed, and eat painkillers. I also got three injections (for pain and some muscle-relaxing stuff because my backmuscles cramped nastly...)
After six days I was able to walk and continue my daily activities, but my back hurted for 4-5 weeks! Obviously couldn't train properly for long time.. Well, I began doing deadlifts after about 6 months, wanted to be sure.
But from the beginning, as soon as I could I did lot's of lower back exercises, such as spinal erector training, every time in gym.
What did I learn?? The importance of PROPER WARM UP. My suggestion is: don't rush to strain your back again, it's better to wait until it healed...

 

[Strider]

Well I did chest and it went fine. I found a hidden bonus about having a sore back. As soon as you start to arch a little when benching you feel it right away it forces perfect form.

Did hangin knee raises with Hyper Extensions and it felt great after, couldn't ice at work, but I will when I get home.

I will be staying away from anything that will but a strain on the lower back (my wife will just have to be on top for a while ).

Dumbell: when you started back to deads, did you start off low weights/high reps and just work your way back to where you where over a number of weeks? Seems like an obvious question but maybe there is another secret to get it back.

Strider

 

[dumbell]

i definitely started easily. High reps (12-15) with easy weights. And I did lot's of hyperextensions to get some training to my lower back. Even hyperextensions hurted at the beginning. Then I started increasing weight to my deadlift at about 10kgs more every workout and less reps. Nowadays my back is stronger than before the injury.

 

[Dean Kuntz]

Is alternate grip a bad thing when doing deadlifts??

I always use the alternate grip.