Help me correct a lower back problem

patrickodin · 09:55 PM

I've had a pretty minor lower injury back injury for the past couple of weeks and I'd like some input on how to heal it and prevent a similar injury in the future, but without completely stopping my lifitng.

Basically what happened was I straightened my legs and rounded my back during a heavy deadlft set. I didn't feel any sharp or acute pain at the time, but my lower back has felt a little off since then. It hard to describe, but I feel a little pain in the area where my lower back meets my right glute if I bend over or sit awkwardly. Also, when I squat or deadlift the same area feels a little funny after the set.

I've continued to squat and deadlift while this has been going on and nothing has gotten worse, but think I should probably stop heavy squats and deads for a while. I'm thinking maybe of switching to light overhead and front squats? What else? I think my problem may be that my legs are stronger than my lower back or vice versa (FWIW, my DL is a little more than 1.5x my squat. I also suspect that my hamstrings are stronger than my quads) Should I be doing lower back exercises to help that catch up? If so what exercises? Or maybe working my quads harder?

Any input is appreciated. Thanks

rEmY · 11-08-2006, 09:48 PM

Taken from FORBIDDEN TOPICS!!!!

Quote:

Injury threads - if you are asking for diagnosis first fill out this questionnaire: Have you gone to see a doctor? If not, do it. Are you following his advice? If not, do it. Can you do the exercise lighter without pain? if so, do it. if not, don't do the exercise. In short, don't do any exercise that causes sharp pain in your joints (not to be confused feeling the burn, which is muscular), and see a doctor about any inhibiting injury.

patrickodin · 11-08-2006, 09:52 PM

Quote:

Originally Posted by rEmY

Taken from FORBIDDEN TOPICS!!!!

I used the term injury pretty loosely. It's so minor that I doubt a doctor would do anything. Basically I'm asking how to correct a possible muscle imbalance that caused me to use bad form. I think that quote from the FAQ is more directed at people asking questions about torn ligaments and such.

Alon · 11-08-2006, 10:20 PM

I'd make sure to loosen up after training. I find that after a heavy workout, particularily those when my technique goes off and the ass comes up in the pull, my lower back tightens up and doesn't relax for a few days.

At first it feels like I've just had a good hard workout, but then you notice that something's wrong when it's still tight the next day/two. If you can get a massage, do so, otherwise there are some nice stretches, including rolling on your back with your legs tucked up to your chest.

DEVILsSON · 11-08-2006, 10:32 PM

Stretching is good.

Hyperextensions are great. used them to get over a 6month nagging lower back injury few years ago...

yannick · 11-09-2006, 07:03 AM

Be patient and take your time, i been cought with back pain for 5 years, i really fucked myself up doing squats, deadlifts and standing military press.

Train with your brain, the body has its limits you know and it makes no sense in going out there to injure yourself.

Good luck

**Lusst** · 11-09-2006, 07:31 AM

+1 for a massage.

My wife can't rub my lower back hard enough to have an effect, so I tell her to grab the remote (or other solid object) and just fucking dig in to the sore spots.

edit: This post is by no means sexual

PhxJudoJujitsu · 11-09-2006, 08:36 AM

Stretch more, and this may sound fruitty, but add in some Pilates movements, they will seriously strengthen your core.

Slick_mick · 11-09-2006, 09:59 AM

I have a similar problem, not the injury, but about my legs straighteneing when i deadlift heavy and my lower back taking all the weight. All i can think is that i need to bring up my squat as like you my deadlift is far greater than my squat.

Anyone have any ideas for correcting the imbalance?

mt squat is 300lbs deadlift is 440 so theres quite a big difference

patrickodin · 11-09-2006, 01:31 PM

Quote:

Originally Posted by Slick_mick

I have a similar problem, not the injury, but about my legs straighteneing when i deadlift heavy and my lower back taking all the weight. All i can think is that i need to bring up my squat as like you my deadlift is far greater than my squat.

Anyone have any ideas for correcting the imbalance?

mt squat is 300lbs deadlift is 440 so theres quite a big difference

I'm not sure, but I'm starting to think that the problem, at least for me, is my quads being much weaker than my hamstrings. I think one way to correct that is to emphasize front squats more. I think I'm gonna take a month off from deadlifting to let my back rest and focus on front and overhead squats. I'm still trying to figure out what I should do to build up my lower back.