my strained lower back...

[musketeer]

I hurt my lower back (benching badly of all things).

Now it's been hurting for 3 months and I can't train.

I do cardio and stretch but it's not helping me!

Any ideas guys?

 

[mrflexdiesel]

Bro, I wish I had an answer for ya. My back has been extremely screwed up now for about 3 months too. Hurt it doing light weight squats and just as it was feeling a little better I thought I could get away with some deadlifts. Wrong answer. That was it. I don't think squats or deads are anywhere in my near future.

 

[musketeer]

Thanks for replying dude.

I've had three injuries almost one after the other that have runined my training for the last two years:

Shoulder

knee

and now back

should tell me something about the way I train, but the issue now is just how to repair my back.

 

[apexman]

Back massages...... and lots of them.
Sitting and standing posture... makes alot of peoples backs hurt... so watch it.
Go get a back brace to help with posture...

 

[Atomic Punk]

Sometimes with a back injury(I had a Neck injury where this applied) the best answer is to start training again(assuming you quit) LIGHT, and build the reigon back up. If it was a spinal injury of some sort, then chances are that it will still hurt even after it has healed, being that there are nerve-endings involved. In that case, the best thing to do is to start trying to strengthen the muscle-reigons around said spinal injury, in order to stabilize the spine in that area.

The reason I had neck problems was because I trained heavy as fuck on Delts, while doing probably HALF of that workload for Traps, and ZERO for Neck. When that happens, you are asking for an injury because you have the delts being able to train with weight that the supporting muscles(Traps & Neck) can't handle. This is one of the reasons that you have to train areas like Neck, which alot of people avoid. It is also one of the reason that each area of the body needs equal amounts of attention from a muscle-strenthening perspective. Maybe that applies to your problem bro. Maybe not. Good luck though. Ibuprofen will help you get through those routines though in the meantime.

 

[musketeer]

Thanks for the advice guys. (my posture is not too great actually)

I am actually strongest on back exercises:

Bench (almost) 3 plates x 1

Squat Over 4 plates x 1

Deadlift 550 sumo, tophalf off rack 630 x 8 reps

Bent row 6 x 275

All pre-injury of course. I just cant believe that a raised butt on a bench press could hurt my "invincible" back.

Some great news though:

I dont know if someone read my post and said a prayer or something, but today my back is 20% better than I ever has been since the injury (still painfull but not quite as bad).

Wierd huh?

 

[VIOLENT J]

I have had lower back problems for years. I started to do a lot more ab work and keeping my abs strong have kept my lower back strong. Work those abs !