damn back!! Need help building core->

[BigRedCat]

I recently returned to the gym after a 7 months layoff due to really bad sciatica in my left leg(which I still have off and on)- well I have only been back in the gym for a couple weeks and today I did squats followed by bent over rows...big mistake!! I felt fine until I was just about done with my workout- My right side lower back started hurting...now it hurts like all hell! It hurts the most when I sit and lean to the right. Walking hurts too. I must have strained it or something. I didn’t hear any pop or anything so I doubt it is a slipped disc but I’m sure since my back/abs are so weak from the layoff that I at least pulled/strained something. What do you recommend in this situation? I really want this to heal and to make my core stronger. I think maybe I should focus on abs and back strength, any ideas on a routine I could do to build up core strength? I have been following Corn's old school routine. This sucks, I hope I will be ok in a few days so I can continue on at the gym. No more bent over exercises for me anymore! I have been iceing it and doing light stretching...we'll see if that helps. Should I use a belt when doing squats? Any advice you guys could give me would be very helpful!!

 

[gettinlarger]

First off, don't squat with weight you're not sure you can handle. Now, from now on, keep it moderate, and strengthen your weak areas. Goodmornings, hyperextensions, reverse hypers., deads, stiff legged deads, and good ab work. If I missed something, someone please gladly toss it in. Good luck bro.

 

[BigRedCat]

I went really light on squats(180-200) and I did 5x5. I went too heavy on the rows(110)- my back cannot handle it even though it dosen't feel heavy to me. Is a belt a good idea when doing squats/deads?

 

[Thaibox]

First, why were you doing rows after squats?

No more bent over exercises for me anymore!

That would be a huge mistake. I have 2 crushed discs in my lower back. I am thoroughly convinced that the only reason I haven't had to have surgery yet is because of stiff-legged deads, as well as good mornings, rows, deads. With a back condition that many docs and therapists told me would keep me from squatting or deadlifting anything, I'm deadlifting 545, and SL 425 for reps off a 12" block. As long as you're being smart about it and being strict with yourself about form, these things are the best you can do.

The back pain could be several things, most likely not serious. Just take it easy for a few days. If it goes away, you're golden. If not, see a doc.

Oh yeah, in my opinion, if you don't have a back problem, don't use a belt if you aren't really pushing the pounds and have to. Otherwise you're cheating yourself out of a strong back.

Good luck

 

[scout420]

My back also starts hurting time to time when I'm doing bent over Rows or Squats.Luckly they have a few extra belts at my gym,I've been using one lately and it seems to help reduce alot of the stress on my back.

 

[BigRedCat]

Yeah that is the thing- I had a messed up back to begin with. I have had Sciatica(shooting pain either deep in my buttock or shooting down my leg-sometimes just lower back) since January. I went to a doc and he said it will go away-he wouldn't even give me anything for it-no anti-inflammitories or nothing- freakin quack! I need a sports medicine doc who knows what he is doing. So the pain had dulled down enough that I figured I was strong enough for squats again, and I felt no pain while doing them. I hit back after squats today and I shouldn't have been messing with bent over rows cause I normally do seated rows with no probs. I just went too heavy too quick I think. It is really painful right now but I am pretty used to intense pain since I have had the Sciatica for so long. I don't wish this condition on anyone, it really is painful and is very hard to get rid of. I think I got it from doing sprints on hilly pavement...so be careful if you do that. I may try the belt for a little while until I feel my back is healthy again. I would do just about anything to get rid of these back pains. So now I have a really painful right lower back and shooting pain down my left leg from the previous Sciatica. Oh joy. I took 12 advil...did nothing. I pray this gets better soon.

Thaibox: how do you do Deadlifts and bent over rows with 2 crushed discs? If I bend over I have excrutiating pain so deadlifts dont seem possible. I would be happy to be able to touch my toes without extreme pain. I think your crushed discs have a differant effect on you than my pinched sciatic nerve does on me. I was told I am not suffering from any physical damage, just the never is pinched. Of course the doc didn't do an MRI or x-rays either so who knows....

 

[Thaibox]

I was kicked out of the military for the discs in '95. Back then my back was completely fucked like you're saying and had to go through traction/therapy bullshit. I built up my mids over the next few years the best I could. I didn't have the nuts to try deads until a couple years ago. I started with the bar and moved up pretty slow. Then I started to brave good mornings. I still spend a lot of time on my mids. I didn't notice a considerable difference in the condition of my back until I started SL deads and such. I only spend a few days a month screaming in pain now I still have my share of problems with my back, but nothing like it use to be, or it should be from what the quacks...doctors told me. I have bad days/weeks that I can't really do anything, but for the most part, I'm good to go.

Also, I wear a belt tight with anything over 50% of my max. And I always have strong pain meds on hand.

Avoid that much advil bro. Look into alternative meds.

BTW, get an MRI done so you know what you're dealing with.

 

[louden_swain]

Here is a basic core:

Chins - 4 x 8-12
Barbell Rows - 4 x 8-12
Deadlifts - 4 x 6-10
Shrugs - 4 x 8-12

Good luck!