Hurt My Back...

[lucidblue]

Well I tried to increase my squats by 10lbs instead of 5lbs for my 5x5 to 135 (which is my PR for 5 reps). Apparently, my back did not agree with my decision. On the 4th rep of my 4th set my mid to lower back went into a big spasm. I couldn't even stretch it out. So I rested a bit, then tried to do my last set with 125... couldn't even stand with that. So rested some more and then did SLDLs even though I figured it would hurt. Did the SLDLs without much pain, but at a lighter weight than normal. As I left the gym I was feeling a bit better.

Now I'm sitting here and my back is getting extremely sore and stiff. I can't wait to see what getting out of bed will be like tomorrow! YAY.

I think I may need to alter my back workout a bit, obviously I am weak. Currently I'm doing:

BB Rows 5x5
Lat Pulldown 2x8-10
Shrugs 2x8-10
Back Extensions 2x12

Maybe I'll add goodmornings... any advice. The pain seems to mainly be in the middle of my back, not so much the lower back.

Thanks.

 

[Generic MALE]

Damn I am sorry to hear that. I have done similar things years ago. I have felt grateful not to have an injury in the last 5 years until the recent rotator cuff injury.

I would do nothing more with squats until you have no pain. I mean none. I would only do back exercises that do not hurt. I would go see a chiropractor. Whenever I do deads or squats I hang from the chin up bar for a minute letting my back decompress, and also hang upside down on the hyperextension machine and sort of rock back and forth - I often feel several vertebrae in my back pop.

I have severe degenerative arthritis of the low back and find that straight leg deadlifts and daily stretching (along with hanging from the chin up bar, and upside down from the hyper) to keep my back feeling great. I also do squats in the range of 10-15. I never go so heavy I can only get 5.

When I squat I stretch well before I do any. I stretch pecs, quads, hams, hip rotators, inner thighs, and abdomen. Its such a demanding lift that I want everything nice, loose and balanced before I load weight on my spine. If my back feels gamey I sometimes put off doing any squats until the next work out - I just won't risk it.

 

[b fold the truth]

Can you post your entire workout routine for us to look at?

I think that anyone squatting should also be doing good mornings. If the mid back is the weak point for you, you might actually try some reverse hypers, rounded back good mornings, face pulls, etc...

It is good that it is a muscle problem and not a spinal problem though...you can fix that muscle weakness.

B True

 

[lucidblue]

Can you post your entire workout routine for us to look at?

I think that anyone squatting should also be doing good mornings. If the mid back is the weak point for you, you might actually try some reverse hypers, rounded back good mornings, face pulls, etc...

It is good that it is a muscle problem and not a spinal problem though...you can fix that muscle weakness.

B True

At this point I'm not sure if it's muscles or spine. I've had vertabrae issues before causing pain in my neck. I believe T4 and T5 were out of wack due to weak muscles and this was causing my neck and shoulder blades to have muscle spasms. At this point all I know is I can't sleep, it hurts to lay down, it hurts to sit, it hurts to breath and it really hurts to do any movement inbetween.

I'd say the pain is around the lower half of the thoracic area to the upper lumbar. After looking at exrx.net, I think my erectors and lower traps are the muscles that are hurting. Maybe even the lats are involved, because the pain is radiating around the sides of my rib cage.

So, I'm on now looking up chiropractors that are part of my health plan. Unfortunately, I recently moved and my old chiropractor that is really really good is not near me. Plus I have an HMO now, so I have to get a referral from my primary doc.... what a hassle. Hopefully, I can find a doc that can get me in tomorrow (or I guess that would be today).

I guess I've been rambling on... guess that's what happens at 4am when you can't sleep.

 

[b fold the truth]

I can't sleep either...

When you can...please post your entire workout(s) and maybe we can make a suggestion or two.

Do you have any bands to work with? Bands do wonders when I have an upper back strain. I can just grab a hold of one and lean away from it and let it stretch the muscle where I want it stretched... If that doesn't make sense...I'll take some pics for you in the next day or two...

B True

 

[lucidblue]

B Fold here's my entire workout:

Day 1: Back/Abs
BB Row 5x5
Lat Pulldown 2x8-10
DB Shrugs 2x8-10
Back Extensions 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with Medicine Ball 3x10/side
Bicycle Upper Body Moving 3x30

20 min HIIT

Day 2: Legs/Shoulders
Squats 5x5
SLDL 2x8-10
DB Lunges 2x8-10
Calf Raises 2x12
Seated Calf Raises 2x12

DB Shoulder Press 5x5
Rear Delt 2x8-10
Lateral Raises 2x8-10
Rotator Rehab

Day 3: Rest

Day 4: Triceps/Biceps/Abs
BB Curl 5x5
DB Incline Curl 2x8-10

Close Grip Bench 5x5
Skullcrushers 2x8-10
Tricep Pushdown 2x8-10

20 min HIIT

Day 5: Chest/Abs
DB Flat Bench 5x5
Hammer Strength Incline Press 2x8-10
Standing Cable Fly 2x8-10

Hanging Leg Raises 3x15
Weighted Crunches 3x15
Obliques with Medicine Ball 3x10/side
Bicycle Upper Body Moving 3x30

 

[coolcolj]

perhaps you let your back round ever so slightly, and that can tweak the mid erectors

 

[from zero]

I've hurt my back a couple times before. Here's some advice I can give you ...

- Stretch. A lot.
- Ice 30 min, heat 30 min, nothing 30 min. Repeat. As long as you want to.
- No squats/deads/bent over rows/any heavy exercises that will place stress on the lumbars.
- Incorporate reverse hyperextensions. They are a great exercise. Goodmornings kick a similar amount of ass. Actually, more. Lots more. Do them too.
- Concentrate on your form.

Good luck with the rehab. I hope all is well soon and you are back to getting stronger soon.

 

[lucidblue]

Thanks everyone. I can't get a chiropractor appt until tomorrow afternoon. My primary doc wouldn't even prescribe anything for the pain, so that I could sleep just one night until I could get to the chiro. I just want to know what exactly I did to my back and get some relief. Most of all I'd like to be able to sleep tonight, but if the pain is like last night that isn't going to happen.

 

[from zero]

Thanks everyone. I can't get a chiropractor appt until tomorrow afternoon. My primary doc wouldn't even prescribe anything for the pain, so that I could sleep just one night until I could get to the chiro. I just want to know what exactly I did to my back and get some relief. Most of all I'd like to be able to sleep tonight, but if the pain is like last night that isn't going to happen.

Can you lie on your back, on the floor? Take some ibuprofen to help subside some of the pain. Do the ice/heat thing too. It helps with the pain tremendously.

 

[Ish]

I usually take Aleve for soreness. Or some other ibuprofen to help with the pain.

 

[spatts]

Sounds like a cluster of spasms.

Is there any way you can post a vid of your squat form some time?

 

[lucidblue]

Can you lie on your back, on the floor? Take some ibuprofen to help subside some of the pain. Do the ice/heat thing too. It helps with the pain tremendously.

I'm going to do the ice/heat thing when I get home. Unfortunately, when I lie on my back I have some of the worst pain. One of my co-workers just gave me some Vioxx... seems to be taking the edge of slightly, but not really that much. A muscle relaxant would help a lot more.

 

[lucidblue]

Sounds like a cluster of spasms.

Is there any way you can post a vid of your squat form some time?

There are definitely spasms. I'm also wondering if I've pulled myself out of alighnment. I'll find out tomorrow. Last week when I was squatting I felt some strain in my tailbone... wonder if that was a warning signal for this? I also felt the same strain in the tailbone last night before this happened. The pain is much further up my back, but I know everything is connected.

I'll try to post a video when I can squat again. I think I pushed myself a little too hard last night and I think I need to increase my back strength.

 

[lucidblue]

^

 

[b fold the truth]

It concerns me that you are working back on the day before doing legs/squats. Is there a reason why you do this?

Seriously...if you could video some of your workouts and either post them or get them to me somehow...I will do all that I can to find something that can help you.

B True

 

[from zero]

It concerns me that you are working back on the day before doing legs/squats.

That's an excellent point.

 

[lucidblue]

Actually, I haven't done back the day before legs in a couple of weeks... there's been 1-2 days between. I've been trying to wait to do legs until my spotter is there for squats... so my days have gotten juggled.

How about I move back to day 4 and chest to day 1?

 

[Deleted member 33117]

Keep looking up chiropractors. If you are sqauting or deadlifting heavy, I think having a good chiropractor is a good idea, I get lined up regularly.

 

[b fold the truth]

Actually, I haven't done back the day before legs in a couple of weeks... there's been 1-2 days between. I've been trying to wait to do legs until my spotter is there for squats... so my days have gotten juggled.

How about I move back to day 4 and chest to day 1?

It is worth a shot...

It just takes time...honestly. It takes time to build the kind of strength that your mind wants to push your body with right now...

B True

 

[lucidblue]

Update:

Went to chiro Friday and today. My back is feeling better. Seems my whole spine is out of alignment. Biggest problems seem to be my tailbone, middle back and a subluxation of my rib heads (which is why it hurt to breath). My back was probably out of alignment before the squat incident, because my neck was spasming a lot again lately. Looks like the huge spasm I had with the squat made the alignment worse and also effected my ribs.

Well, it's leg day today... I think I'm going to try to do light squats. See where I stand. If it hurts at all I will stop and do leg presses instead.

I'm trying to come up with a new back workout. It will definitely include good mornings.

 

[PolishHammer1977]

Update:

Went to chiro Friday and today. My back is feeling better. Seems my whole spine is out of alignment. Biggest problems seem to be my tailbone, middle back and a subluxation of my rib heads (which is why it hurt to breath). My back was probably out of alignment before the squat incident, because my neck was spasming a lot again lately. Looks like the huge spasm I had with the squat made the alignment worse and also effected my ribs.

Please re-read your comments out loud to yourself..................

Do you still think training is a feasible idea given the above facts.

I worry for you. Please act responsibly and KNOW that when your body does heal the way it was meant to heal that you will be stronger and much wiser.

 

[bigstve12]

if your spine is out of alignment, your back muscle become hypertonic to overcompensate...you definetly need to take some time for your chiro to adjust and get things back in order. He should be able to give you some exercises to target the specific muscles involved that need to be strengthened, and/or stretches for the overactive muscles.

 

[b fold the truth]

I'd still like to see your squat...

I've been working with athletes for the past 3 weeks on their gym lifts...with people who have been benching and squatting for 5 years and all I've heard from them is..."wow, that feels so much better."

B True

 

[lucidblue]

So I tried squats the other night. Did 1x10 with the bar, 1x10 at 65, 1x10 at 85. Felt a little twinge on the right side of my back where it spasmed. Was going to just use the 85 for my 5x5... did 1x5 at 85 and decided I didn't like the twinge I was feeling. Think I'll do leg presses for a few weeks, keep going to the chiro, and work on building more muscle in my back.

B True... working on getting a video for you, hopefully soon.

 

[b fold the truth]

So I tried squats the other night. Did 1x10 with the bar, 1x10 at 65, 1x10 at 85. Felt a little twinge on the right side of my back where it spasmed. Was going to just use the 85 for my 5x5... did 1x5 at 85 and decided I didn't like the twinge I was feeling. Think I'll do leg presses for a few weeks, keep going to the chiro, and work on building more muscle in my back.

B True... working on getting a video for you, hopefully soon.

Sounds good...

I'd keep doing some light squats every week though...maybe just a few with 45, 65, and maybe 85 too.

B True

 

[Seashell]

Lucid, hope your back heals quick girlie! But try to be patient, you don't want to injure it more than it already is.

I did 4 sets of 6 @ 135 last Saturday and this Tuesday, I'd moved up from 125, and it went pretty well. I DID feel that tailbone strain though.. and I haven't felt that since I first started squatting about 2 months ago. Went to my chiro yesterday, he did some cracking, and examined my squat form, said it was alright. Fingers crossed.