Anyone Come Back From Lengthy Injury

Training Powerlifting
1

Looking for some encouraging stories here. I’ve been dealing with an irritating back injury for a long time, and what’s more irritating is that no doctor i’ve seen has thought anything of it, simply because I can still touch my toes. (so I haven’t had an x-ray or any soft tissue exams)

This has been plaguing me for almost a year, and i’ve had to stop deadlifting and back squatting all-together. It gets reaggrivated doing anything from lifting up dumbells to dumbell press to doing seated cable rows to playing raquetball to, well, anything! It’s so irritating to have to go from clinic to clinic waiting 3 hours to hear the same (it’s probably just a muscle or tendon injury that hasn’t had time to heal yet.) It’s progressively eating away at my quality of life, and it’s very hard to even maintain the level of strength i was at a year ago! Alot of times I just have to leave the gym because I can feel my spinal erectors tightening up or a twinge in my spine, signaling impending doom. The worst part is, because I haven’t had a proper exam, I don’t even know what it is! For all I know it could be serious.

Just getting discouraged and feeling like i’ll have to deal with this the rest of my life! Enfuriating!

2

wow, your situation sounds the EXACT same as mine. Luckily my back’s been getting better as of late. Its been almost 2 years. I’ve just been stretching ALOT and doing alot of foam rolling lately. Seems to help, however I may still try to get an MRI done just to know exactly what is wrong.

3

Yeah that’s exactly same as me, except mine hasn’t been getting better :frowning:

4

I did. Mine was bad enough that I couldn’t even run, let alone back squat or deadlift. I, too, didn’t get an MRI when it happened. Through some trial and error, I found out what made it better and what made it worse…

Worse:

Toe touch stretching and any significant lumbar flexion.

Excessive lumbar rotation (twisting stretches)

Supermans, cobras, a couple other yoga like moves where my lower back was basically a fulcrum.

At first, squats, sprints, and DLs.

Better:

Cat camels, birddogs, front and side planks, warrior lunges, hip/leg swings, dynamic lunges, step-ups, single leg squats.

I was then able to add bodyweight squats over a couple week’s time. Then light front squats. Then light sprints. Kept with the light front squats for some months, got into light back squats. Then finally the deadlifts.

Now I’m doing some olympic lifting, have tripled 260 on the back squat, no pain. Same with a 400lb deadlift (but I’m in no rush to push it).

I had a lot of setbacks along the way, trying things that people heard from their therapists or whatever (most of those stretches). In my case, it only made things worse. Also, don’t rush into deadlifting and use this as an opportunity to get nasty with single leg movements.

I credit my rehab to Stuart McGill’s Ultimate back fitness and performance, and Cressey/Robertsons magnificent mobility.

Hope this helps, lemme know if you have any other questions.

5

I forgot to mention that I finally got an MRI (this fall, just as I really was starting to feel good) and there is a herniation at L5-S1.

6

I had a back injury that meant I couldn’t dead for 2 years and seldom could squat.

I manged to heal up and am powerlifting now so chin up! Try your best to get the problem identifyed and sorted out. Definatly lay of any lifts that are causing problmes in thE short term. Even if this means doing no heavy dl or squats for a while. Better to stop them now heal up and be able to do em for longer than bash your back in against a brick wall and never be able to do em properly again.

7

I had a herniation at L4-L5 (and bulge at L5-S1) that required microdiscectomy surgery. Watch out for the L5-S1 because it can cause cauda equina (to put it bluntly, loss of control when doing #1 or #2). I didnt get the MRI when it first happened and let it get so bad that I couldn’t move my right big toe. I’d recommend buzzing Elitefts.com and search the Q and A. Mike Hope and Tom Deebel gave me some great advice on there pre-op and post-op.

ALSO: if you have bands or access to bands, search the videos for Dick Hartzell’s vids or check out his new book “Don’t Ice That Ankle Sprain”. His techniques for band traction and distraction have really helped my back out. And not to be a whore for Elite, but they’re offering bands 25% off right now.

8

focus on core-training and flexibility work and loads of walks in the woods. avoid exercises that hurts…

i know about how awful back pain is, coming back from a 4 month lower back injury…

9

Everytime I start working my back squat back up my back gives out. It’s always at 315. That’s not a lot off weight but I’ve never been able to get past it because it’s that exact weight that gets my lower back hurting. Today was my third time experiencing this problem. I’ve been to the doctor twice and neither doctor thought anything of it, they wouldn’t give me a chance to get an MRI or XRay or whatever the hell else can see what’s going on in there. And like you guys my doctor didn’t see a problem because I can touch my toes, still hurts like hell on the way up tho. The pain is about 4 inches above my waist line.

10

Please do yourself a favor and look into ART, active release technique.

My back had gotten to the point where I could not bend over without locking up. I had a 70% degeneration of my L6-L5, and my soft tissues had just twisted themselves up trying to compensate. Went to chiro and got treated, regulars drs, no loading of the spine, etc.

After 3 months of treatment I still could not squat with 145. I looked into alternative treatments and found ART. 6 sessions later I was squatting and training pain free. I did the treatments and focused hard on core/hamstring strength, stretching and the foam roller. I have gone on to hit major prs in the squat and dead.

I have not had my back worked on once in over 6 months. Hope this helps, good luck!

Monopoly

11

I had a left sided lower back injury for 2 and a half years. I couldn’t dead lift for 2 years then i started seeing a physio which helped it greatly. Now I’m able to deadlift and squat, it comes back occasionally meaning extra rest or back to the physio. It’s the most irritating depressing thing ever but the physio does help along with the intensive core training. I’m aiming to be totally recovered by a few months time. Only advise i can give is see a physio and listen.

12

That sounds great Monopoly. I called my doctor’s office back home and I guess the second he heard about my back pain again he told his secretary to call me and tell me to go straight to XRay at Kaiser when I get back home. Man my back is so fucked up right now. I wonder if I’m ever gonna get to push big weight or get back on the football field. It’s been two years already

13

Thanks for the experiences guys, i’m getting a few more weapons in my arsenal to get rid of this back pain. Would love to get back to powerlifting style of training. Biggest problem for me right now is having to deal with final exams in university. I’m having to sit pretty much all hours of the day.

I was thinking bout trying out ART anyhow. Over the break when i’ve got some time i’ll definitely give it a go. About how expensive is it, though?

I’ve already got bands, I’ll look that guy up.

sledge that begs me to ask the question: did you lose control of #1 and #2? !!!

14

[quote]AndrewBolinger wrote:
Thanks for the experiences guys, i’m getting a few more weapons in my arsenal to get rid of this back pain. Would love to get back to powerlifting style of training. Biggest problem for me right now is having to deal with final exams in university. I’m having to sit pretty much all hours of the day.

I was thinking bout trying out ART anyhow. Over the break when i’ve got some time i’ll definitely give it a go. About how expensive is it, though?

I’ve already got bands, I’ll look that guy up.

sledge that begs me to ask the question: did you lose control of #1 and #2? !!![/quote]

What kind of medications and supplements are you taking? Are you taking niacin?

15

right now i take a multivitamin, magnesium, zinc, fish oil, tribulus, so yes and no to niacin. It’s in the multivitamin, but a low amount.

I do also eat alot of leafy greens, carrots, potatoes, and nuts. Also quite a bit of eggs+meat. I should probably be getting enough, but you never know!

16

[quote]AndrewBolinger wrote:
right now i take a multivitamin, magnesium, zinc, fish oil, tribulus, so yes and no to niacin. It’s in the multivitamin, but a low amount.

I do also eat alot of leafy greens, carrots, potatoes, and nuts. Also quite a bit of eggs+meat. I should probably be getting enough, but you never know![/quote]

Looks like you are okay with this area. I’d say if you are taking a lot of niacin you could be experiencing side effects from it. That happened to me. I wasn’t able to train for four months because I thought I had a crazy injury that wouldn’t heal. My doctor even thought so to. Meanwhile, he was okay with me taking 3,000 mgs. of niacin a day which I finally discovered on my own after doing some reading and research on myself was causing me to have muscle cramps, low back and side pain, joint pain, muscle spasms, etc.

Hang in there. I’ve had lower spine surgery and it put me out for a very long time…several years. I started back and was only to use a broomstick for squats. I eventually worked up to 475x5 without a belt. Just be smart about what you are doing and don’t rush it. Seek other medical opinions if you have access to it.

17

[quote]AndrewBolinger wrote:
Thanks for the experiences guys, i’m getting a few more weapons in my arsenal to get rid of this back pain. Would love to get back to powerlifting style of training. Biggest problem for me right now is having to deal with final exams in university. I’m having to sit pretty much all hours of the day.

I was thinking bout trying out ART anyhow. Over the break when i’ve got some time i’ll definitely give it a go. About how expensive is it, though?

I’ve already got bands, I’ll look that guy up.

sledge that begs me to ask the question: did you lose control of #1 and #2? !!![/quote]

The right time to start is NOW. Not later.

Also money should not be an issue, what is your health worth?

Ask your family or take up a loan!

I am myself a student, but it has never stopped me from treatments or training.

Set your priorities right!

You can also have breaks in your studying where you do foam rolling and flexibility work.

Change positions all the time. Sitting for prolonged time is not good for the back.

Record some of the stuff you need to learn and go a walk while you listen to it on your head phones.

Remember you are the expert on your own body, and noone else really cares about it, not even the doctors.

Your faith is in your own hands.

Read all that you can about it, and make it number one priority.

I know that with exams it is hard, but do your best.

It is your life, it is your choice!

18

Just recently come back from a 31 month lay of with multiple fractures of my L3, L4 and L5. Told I may never walk properly again because of nerve damage, never mind play rugby again. Played my first game today.

Thankfully I never went through no knowing what the problem was since mine was blunt force trauma but if the pain is anything like mine after the surgery I only have sympathy.

Sorry I can’t give advice on treatment but a lot of people I know from rehab say ART is good.

19

I have had back pain for 6 months straight nearly 24/7. I cannot remember a day where I did not have a back ache on either my right side or the whole back. The ache is with me about 90% of the time.

I went to the doctor and then an orthopedic surgeon to see what’s wrong. A few x-rays and an MRI later I only have two partially herniated discs between L5-S1 and C7-T1. The orthopedic surgeon said it is nothing I just can’t squat, deadlift, military press, or do any contact sports.

Before all the pictures were taken I did physical therapy for 6 weeks and did absolutely nothing. After about 4 months of inactivity I started doing my own regimen and somehow my collar bone over the period of 3 weeks is now an inch out of place and I have no idea how I did it. I have been in PT for over a month now and finally seeing an orthopedic surgeon because I can’t move without it hurting. So I guess I haven’t come back yet, but I will.

I do not think anyone can understand how much back pain affects someone’s life until they have it.

Things that have helped my back:

  • Stretching (especially hip flexor and hamstring)
  • Getting up every 20-30 minutes and moving around
  • Believe it or not, but I believe cardio has helped my back

Good luck, you’ll be back.

20

http://www.elitefts.com/documents/jim-hoskinson.htm

This guy is a true inspiration and a great person. When I get those little nagging injuries and I question my training and goals I think of what he has been through.