Sprained my back, what now?

[trenbolone]

Ok so I hurt my back while doing squats... Going down, I stopped at the bottom, then leaned forward by mistake (due to a too heavy weight), tried to stabilize myself, and I sprained my lower back.

So should I still try to do light squats and back movements? How about SLDL? And when my back gets better should I still shy away from heavy squats and maybe do light (60-80% 1RM) squatting followed by heavy leg press work?

And the main question really is; Should I shy away from heavy squats and deadlifts FOREVER? This is the third time I strained my back (twice on DL, once on squat). I like to train with heavy weights and low reps, so this is a problem for me...

Are 20 rep squats good for overall strength and mass? I train to get big muscles and good results on the three powerlifts, but I'm not planning to compete.

Can I gain good strength and mass even if I don't do heavy weight squats or DL?

Opinions?

 

[gymtime]

No squats or deads for a week.

You are squatting too much. Swallow your pride and lift only as much as you can do say for ten reps with good form. And concentrate on FORM, not on how many plates are on the bar.

Also, add weight gradually. You keep straining your back because you are adding too much weight too soon. You MUST give your muscles a fair chance to adapt and grow, ESPECIALLY your back.

20 rep squats are a waste of time IMO, some may disagree however.

You don't need to quit doing squats and deads forever, you just need to start over and refocus on how you do them.

 

[Citruscide]

When I compressed my disks in 1998 on squats I did so because when I was reracking it, the bar caught on the rack... (the place you set the bar) and it kinda pushed me back a bit (had 365 on the bar) --- I put my food back ot catch my balance and pop in my back... man... that killed... I couldn't do anything major with my back for a month or more...

Not to mention, I STILL have problems with that today...

C-ditty

 

[b fold the truth]

RECOVER!!! Active Recovery.

You MUST strengthen your lower back before you start going heavy on squats...unless you want another injury.

B True

 

[trenbolone]

What kind of a back/ab/midsection routine should I add to my training program after I recover from the injury? I train either with a 3 day (mo, we, fri) or a 4 day split (mo, tu, thu, fri).

Thanks.

 

[trenbolone]

bump for a mid-body (back, abs etc.) workout routine?

 

[PolishHammer1977]

Look at the active recovery thread that B-Fold directed you to. It is a great thread by Spatts and there are some ideas in therew that will give you a plethora of knowledge on PT as well.