My lower back

[Stubob]

I've hurt my lower back three times so far in my training career (lol) of about 7 serious years..

Not too bad but it seems to be the same thing that hurts each time so there must be some sort of vulnerability..

Time I hurt it..
1. I forgot my belt whilst training squat and deadlift years ago and decided to train without it, felt fine at the time but afterwards it was bloody agony. Had to take time off of work and training.

2. Not long ago when I bought my own equipment for my garage I wanted to continue doing box squats. I used my bench that I bought which was quite a bit above parallel, again felt fine at the time but was bloody agony the next few days after. I didn't have to take time off from work but left box squats alone for a while..

3. Currently it's happned again. Not sure what caused it, could be a number of things but I think it might be doing heavyish front squats without a belt. Taken some time off of training but none off of work.

Going to bed (sleeping not the other..!!) aggravates it. I think because we might have a slight case of mattress droop :043: What I mean is when I lie down my back gets to the point where it's uncomfortable takes a while until it is comfortable and then when I wake up it's like it's siezed up..

Since doing Westside and strength training my back is the strongest it's ever been. I don't think the problem is muscular.

I've been doing some band good morning's, ab pulldowns, back bridge, cat stretchs etc to make it feel better and for the most part it's working, just not completely.

I think it will go away again quite soon.

The problem is there's obviously a weakness there.. Can anyone recommend anything that I'm not already doing...??

Also has anyone had a similar problem.

I think once it's sorted I might make band gm's and ab pulldowns a regular part of my warmup..

Cheers (If your still reading... :042: )
Stu

[Mike]

Sorry to hear that Stu. There's a lot of injuries going around lately.

[Black Knight]

Mines fcuked again too! Sounds very similar to yours. My latest episode has been caused by my calve injury!!!
Its been so bad that I havent been able to put any weight through my left leg and my backs been strained and is now giving me all kinds of pain in certain positions (probably shouldnt be sat doing this).
I'm feeling pretty low at the moment. The last few months have been a cycle of pain and injuries (somebody somewhere has one of those voodoo dolls). All plans of Westside and returning to heavy training are out for the foreseeable future.
I wont be visiting for some time-its pissing me off so much.

[BengDogg]

i hurt my knees the other day, this has agrevated my lower back and my hips too?

[Matt Jones]

Sounds Familiar !

you're not a proper lifter until your back is crippled

Welcome to "The Brotherhood"

[Stubob]

It sucks the big one..

I've come up with a bit of a rehab plan which is as follows if anyone wants to know..

Reverse Hyper - 3 x15reps
Band Good mornings - 3 x 25reps
Ab pulldowns - 3 x 20reps
Rack pulls - 3 x 30reps with 40kg
Side Bends - 3 x15reps with 10kg

Ok, I haven't actually got a Reverse Hyper, it's a bastardised version..

I put a piece of plyboard across my support bars on the power rack and swing away.. Not quite the same but still quite effective.

I found that by the time I'd got to the ab pulldowns my lower back was feeling very good.

I'm going to change the order in which I do them to see which eases the back the best..

It is actually getting better but quite a slow process.

This week I'm planning to do the above rehab work on the days that I'm not training..

Stu

[Stubob]

The back is feeling much better now after doing the above rehab. It's not completely gone but getting a lot better.

[PikeKing]

good to hear Stu, hope it keeps getting better

[Angel Delight]

Glad to hear you are on the road to recovery.

[Stubob]

Thanks for the support guys..

It's alright now.. Very weird, don't know what it is that I damage but I'm going to continue with the rehab anyway..

Just glad it's back to normal now. I've got to remember not to take it for granted..

Cheers
Stu