Back injury- strengthening core etc
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| JD |  | ... | 09-04-2009 @ 13:59 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | hes sending us some info which is really good of him. so cant wait. | ||
| mishima | | ... | 09-04-2009 @ 16:52 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | JD said: Is there anything anyone would suggest for strengthen the core or lower back area to help it recover and try to be able to dead lift again. Front squat! | ||
| Joni | | ... | 09-04-2009 @ 21:45 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | mishima said: Front squat! seconded! | ||
| Robbo | | ... | 09-04-2009 @ 22:13 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | is it best to wear a belt to front squat when trying to strengthen your core as im in the same boat as JD | ||
| JD | | ... | 09-04-2009 @ 22:57 |
Not to be confused with JC Member 60, 366 posts SQ 140, BP 75, DL 150365.0 kgs @ 125kgs UnEq | i would have thought it would be best without so the belt dosnt assist the core. i love front squats. maybe start nailing more of them. | ||
| Robbo | | ... | 10-04-2009 @ 10:12 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Ive just started doing them with a loose belt on,and my back does feel a bit better. Doing back squats is a no go with my back, but fronts feel fine so will keep them up! Ive just been to the physio who has got me doing stretching twice a day for my lower back which seems to help me. May be usefull for you JD as your problem sounds very similar to mine | ||
| Tommy | | ... | 10-04-2009 @ 10:53 |
The Original Power Belly Member 544, 357 posts SQ 170, BP 115, DL 210495.0 kgs @ 90kgs UnEq | Joni said: mishima said: Front squat! seconded! Thirded. I had a recurring lower back injury about a year and a half or two years ago. Nothing like as bad as what you've experienced, but it was getting worse to the stage where I couldn't deadlift over 120kg without reinjuring myself, with the injury getting worse each time. Had to ditch deadlifts completely then back squats too for about 5 or 6 months. I laid off lower body work completely for a bit then hammered the front squats. I've had no serious back problems since I went back to deadlifts and back squats, and my back squat numbers especially had vastly improved. Its a great all-around strength builder and alot of people seem to be able to do them while working around injuries. | ||
| aaron_lohan | | ... | 10-04-2009 @ 11:14 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | JD said: Back injury- strengthening core etc it does tend to be the initial pop from the floor. This would tend to make me think you are using your back to start the pull, you should drive the legs to start the pull Then stretch with back twist/crack thingy, on back leg raised pull towards me, and then knee bent pulling towards. quote] IME and from what ive been told its not such a good idea to crack your back to often, I had back problems and they seemed to reduce when i stopped cracking my back but there are other factors involved. | ||
| Cuddles | | ... | 10-04-2009 @ 14:48 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | - stretch your hips - stretch your hammies - strengthen your core Ive always been a big fan of lower back and hamstring work for multiple sets of high reps to assist rehab and generally get the region stronger. 5 sets of 20+ back extensions 3x a week will bring the area up quickly, your hammies will thank you too. You can then add weight. If you cant do these without pain then you have no business lifting weights until you can, unless you're lying down. Good tip from Dave Tate if you're struggling to get your core work in was to start your workouts with it, simple, but it worked for me. 3 sets of lower back work/3 sets of ab work, before EVERY workout. If you've got genuine injury problems then you need to be looking to the long term, give yourself a good 3 months of rehab, never miss a session, up the weights gradually and focus on form. I only say this because this seems to be quite a common occurrence for you which will happen over and over again until you get it sorted properly. | ||