I really need some help with my back training.
i recently injured my lower back 1 month ago and that pain was unbearable!! i couldn’t sit for along period and sometime i couldn’t even breath in too hard cuz it would shoot out pain!
It has been aver a month and i have recovered 90% but i still have a little bit of pain.
I have been doing wide grip pull ups, close grip pull ups and i do my bent over lateral raises lying face down on my incline bench.
Is there any exercise i could do at home that can compensate from not doing barbell rows? i want my back thick!
also, I really want my lower back stronger and maybe more flexible (loose) so i wouldn’t get injured like that again. can you guys recommend something that i could do?
Well it depends on the back injury. I had a soft tissue injury once which didn’t go away until I started working my spinal erectors, but I doubt that you’re talking about that kind of injury. If your condition could be treated in a way similar to mine then rehabilitative exercises would be enough to get you pain free, but I really wouldn’t recommend anything until I understood the nature of your problem.
As far as your back pain goes, how is your hamstring flexibility? I used to have lower back pain and it didn’t really go away until I improved my flexibility. If I got lazy and neglected the flexibility work, eventually I’d hurt my back again.
If you stretch your hamstrings, does your back feel better?
I have a lower back yoga video by Rodney Yee that I like to do. It’s only about 20 minutes, but every time I do it, my back feels better.
A while ago, as I nursed a low-back injury, I continued training lats this way:
Lie face up across a lat machine seat and do pull downs one arm at a time. It resembles an upside down db row. This takes all strain off lower back, while you can still use a heavy weight.
[quote]Iron Dwarf wrote:
A while ago, as I nursed a low-back injury, I continued training lats this way:
Lie face up across a lat machine seat and do pull downs one arm at a time. It resembles an upside down db row. This takes all strain off lower back, while you can still use a heavy weight. [/quote]
yes i noticed that too! what i do is stand with the wall behind me ,
my feet 6 inches from it and try to touch my toes. it stretches my lower back and hamstrings. a sports physical therapist told me to do that and so far it has worked. but i still have that pinching pain on my lower back. (lower right). I just want to get that pain free.
thanks for your advice and i’ll keep on stretching!
[quote]Gumpshmee wrote:
Well it depends on the back injury. I had a soft tissue injury once which didn’t go away until I started working my spinal erectors, but I doubt that you’re talking about that kind of injury. If your condition could be treated in a way similar to mine then rehabilitative exercises would be enough to get you pain free, but I really wouldn’t recommend anything until I understood the nature of your problem.[/quote]
umm it’s my fault that i didnt’ go to the doctor to check it out.
i know it’s an excuse not to go but i have been really busy.
i figured that it would just go away but it only went away 90%
[quote]Fizor311 wrote:
Gumpshmee wrote:
Well it depends on the back injury. I had a soft tissue injury once which didn’t go away until I started working my spinal erectors, but I doubt that you’re talking about that kind of injury. If your condition could be treated in a way similar to mine then rehabilitative exercises would be enough to get you pain free, but I really wouldn’t recommend anything until I understood the nature of your problem.
umm it’s my fault that i didnt’ go to the doctor to check it out.
i know it’s an excuse not to go but i have been really busy.
i figured that it would just go away but it only went away 90%
I’ll get it checked out as soon as i can.[/quote]
what? how did this happen?
i wrote this and someone else’s profile posted it?
What type of equipment do you have at home?
I too have many back injuries, and shitty upper back development.
I’d be wary of the assumption to stretch your lower back. Most often the low back is not the issue, but rather hip flexors, quads and psoas.
At home, dep on equip, you could do “fat man pullups”, supported db rows, and varieties of chins.
By the way, more lumbar flexibility is the last thing you want. Excessive flexibility in this area probably had something to do with your injury in the first place. You want thoracic and hip mobility, and lumbar stability.
The real back thickness builders are all forms of rows (Supported T-bar, machine, barbell, dumbbell, cable) with different grips (neutral, underhand, overhand), face pulls, rear delt raises, reverse pec deck, and deadlifts.
