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Old 02-26-2014, 07:16 PM   #1
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Default Constant lower back strains

Hi all,

Hurt my lumbar region for the first time probably in August/September last year and I've been spraining it intermittently ever since.

I've been to a physio, and am seeing a rehab personal trainer to get up my core/glute strength to provide support, assuming I have a bit of a anterior pelvic tilt, but it went again yesterday doing sumo deads. It's the first time I've hurt it doing deads. Anyway, it wasn't ridiculous weight - was my normal weight.

It's now going 5-6 months where I can't string together 2-3 workouts before another strain, I'm out for 2-3 weeks, and the cycle starts again: I feel better, try to build up core strength, but still strain my back, walk like a cripple and can't workout.

Has anyone had any similar issues? Be interested to hear if anyone has some advice. Really keen to get back into it...

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Old 02-26-2014, 09:46 PM   #2
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Sorry to hear that, your training is suffering, and it sound like your doing all the right things, when you are training are you keeping your core tight? And you may want to avoid the exercise that cause it and give your self some time to heal, I have stenosis and one herniated disc, I do a series of stretches a foam roller, and I work with a P.T. on keep my core tight and I modified some of my back exercise like bent over rows T-bar rows and I do rack pulls instead of off the floor, T-Bar rows are done the platform that you rest on chest on, and when I do bent over rows I do them prone on a incline bench press I have very minimal pain now so just have to find which substitutes best for you and learn to keep you core tight.
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Old 02-27-2014, 01:16 AM   #3
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Hey biggray,

Thanks for the response.

I have actually been keeping the core tight during workouts. At least over the last little while.

Everyone I see tells me 'you shouldn't probably get injured again'. But I do.

I think there is something behind it that probably hasn't healed properly from the first time, but I don't know what. Frustrating!! - but it helps to get others' tips... I'm definitely gonna have to watch squats and deads no also
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Old 02-27-2014, 09:51 AM   #4
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Have someone check your form. Get a video up ASAP. If you are getting lower back strains on sumo deadlifts something is likely wrong and could be corrected.

Also, avoid training above 90% of your 1RM max on that lift, if you are currently doing so.
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Old 02-27-2014, 07:34 PM   #5
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Quote:
Originally Posted by VA View Post
Hey biggray,

Thanks for the response.

I have actually been keeping the core tight during workouts. At least over the last little while.

Everyone I see tells me 'you shouldn't probably get injured again'. But I do.

I think there is something behind it that probably hasn't healed properly from the first time, but I don't know what. Frustrating!! - but it helps to get others' tips... I'm definitely gonna have to watch squats and deads no also
Like BTB said it a good idea to have some one watch your form and lighten up the weights for a bit, and for more on stretches and other core strengthen you can go to www.loosethebackpain.com
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Old 02-28-2014, 06:46 AM   #6
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Thanks for the tips Btb and Biggray. much appreciated!

I will post a vid up when I'm up to lifting again (week or so?), but my form has already been checked by two trainers who specialise in powerlifting lifts, and they said my sumo form is good.

Also, I've strained my back on a light pendalay row, squatting with just the bar, and - jesus - even carrying the shopping. So something is going on there that's not just my screwey form.

I guess what i'm really interested in is different people's experiences with chiropracters/physios/myotherapy etc... What has been useful and what would people recommend.

There's a myotherapy clinic where I work that I thought I'd try out and I'm thinking chiro next...

I've been to a physio a couple of times, and he's great at massage/releasing the muscles, but that's about it. Doesn't seem to be getting to the cause of it, whatever that is..
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Old 02-28-2014, 04:12 PM   #7
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Quote:
Originally Posted by VA View Post
Thanks for the tips Btb and Biggray. much appreciated!

I will post a vid up when I'm up to lifting again (week or so?), but my form has already been checked by two trainers who specialise in powerlifting lifts, and they said my sumo form is good.

Also, I've strained my back on a light pendalay row, squatting with just the bar, and - jesus - even carrying the shopping. So something is going on there that's not just my screwey form.

I guess what i'm really interested in is different people's experiences with chiropracters/physios/myotherapy etc... What has been useful and what would people recommend.

There's a myotherapy clinic where I work that I thought I'd try out and I'm thinking chiro next...

I've been to a physio a couple of times, and he's great at massage/releasing the muscles, but that's about it. Doesn't seem to be getting to the cause of it, whatever that is..
So, are you experiencing INJURY or just soreness and discomfort ?

Is it a recurring injury ? Such as an annular tear or ruptured disc or just soft tissue ( muscle, tendon, ligament).
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Old 02-28-2014, 06:42 PM   #8
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Well, I'm not 100% sure what it is. I basically pull a muscle on the left side of the spine right at the base. So that is a kind of injury - muscles go into spasm or seize up and if I move my lumbar region it hurts for several days.

My physio said that I probably pulled a very small muscle near the spine that didn't recover and so then when I make a movement that it doesn't like (i.e. squatting etc.) the other muscles around it go into spasm to protect it.

After I went back a second or third time, he told me that I had a 'weakness' there, and that since it's the weak link whenever something goes it will be there - so i will have to strengthen that area and the core.

Thinking of going to a chiro, or maybe even giving up squatting/deads for 6 months or so, just to give myself time to heal that area properly.
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Old 02-28-2014, 06:48 PM   #9
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Quote:
Originally Posted by VA View Post
Well, I'm not 100% sure what it is. I basically pull a muscle on the left side of the spine right at the base. So that is a kind of injury - muscles go into spasm or seize up and if I move my lumbar region it hurts for several days.

My physio said that I probably pulled a very small muscle near the spine that didn't recover and so then when I make a movement that it doesn't like (i.e. squatting etc.) the other muscles around it go into spasm to protect it.

After I went back a second or third time, he told me that I had a 'weakness' there, and that since it's the weak link whenever something goes it will be there - so i will have to strengthen that area and the core.

Thinking of going to a chiro, or maybe even giving up squatting/deads for 6 months or so, just to give myself time to heal that area properly.
Physio exercises, if it's a definite weakness may prove more beneficial than having a chiropractor do adjustments.


I don't know if it is of any use, whether you can do them, but I believe the reverse hyper extension was initially used by a lifter (PLer, not sure) that couldn't do DLs due to an injured back and he used them to keep his back strong and lost very little in terms of strength over the course of the 6 months (I think) that he used them.

Of course, this could be one of those Urban Myths and not based on reality but that's what I read.
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Old 02-28-2014, 07:40 PM   #10
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i had a lumbar spine surgery and had to rehab it....in brief my thoughts are:

- stronger glutes and hip hinging is #1

- stronger core is #2 (look into McGill's "core bracing")

- Mobile hips is #3

- maintain/train core rotation ability

- Reset the weights more than you have been...rehab is slow and steady, not a couple sessions until you go back to prior weights.

- Do not train to failure.
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