So what you’re saying is you think it’s a disc?
i’m the one asking questions around here.
i have deduced the who and the what, but the where and the why still elude me.
You lost me…
apology accepted
I honestly have no idea what you’re talking about. Anyone else have input?
Alright guys its been about 5 months. I have had tightness up until the other day, so I decided to use a lacrosse ball on the area. Now painful/sore but tightness is gone. There’s something there, presumably a muscle, that moves a bit when I manipulate it. I’ve been to a doctor recently again and he said I need to make my core stronger. Well actually he told me to lift up my shirt and said I didn’t have a six pack so it wasnt strong enough…
Anyways he said there was no reason for an X-ray. I think I’m just gonna start squatting/dead lifting next week. What do you all think? It’s ridiculous how this is taking this long and my lower body strength must be plummeting.
Have you done PT, or have been evaluated by a Sports med doctor?
I recently did so and I have had issues since November. I am getting much better, though it will take time I am sure (I have 6 weeks prescribed PT).
I have been doing a 3x week front squatting program. It does not cause any back pain, and I am really starting to like Front squats a ton.
That would probably be a good transition, and will help your leg/core strength. I do them ALL beltless.
I have added in some kb swings and some high rep romanian deadlifts, and they dont seem to bother me either. Do not try to push through anything that causes the slightest lower back pain or you will delay your recovery even more.
I am looking to hit 315+ on beltless front squat by the end of this program, and I have squatted 500 in comp before.
I went through PT, have seen a chiro, and went to a physical medicine doctor. Physical medicine said I need to strengthen my core, which I’ve been working on the past few months. So you think front squats are the proper transition ? I had tossed that around in my mind but wasnt sure if they stressed the lower back more.
Front squats should not stress the lower back as long as you are doing them correctly. I found that it was back squats that were exacerbating my issue (SI joint) due to loading the spine and sitting back. Your knees should track forward during a front squat and there should be no spinal loading.
Do them beltless and your core will be strengthened, as will your upper back and legs. I am not sure how similar your condition is to mine, but I can do stuff like RDL’s and kb swings without a problem. I have not gone back to regular heavy deadlifting.
I wouldnt worry too much about strength if you are front squatting and working your hammies. It wont really fall off that much, and may even improve once you get back to it.
ah i see, and yes I would def do front squats beltless as strengthening my core is the main priority at this point. i kinda fell in love with heavy deadlifting and squatting, and I’m hoping to get back into it soon. I guess my plan will be to start front squatting this week. What do you think about starting to deadlift as well and just working up from really light loads?
It would be awesome to be able to start front squatting and deadlifting light then eventually change to the back squat as a primary movement and the front squat as accessory. However, its probably smartest to just start with the front squat and see how I tolerate that then maybe add deadlifting in 2 weeks or so from now. Thoughts? Thanks for your time
I also have to throw my overhead press back in at some point, not sure how demanding this will be on the lower back though… Anyone else who has suggestions feel free, I’m open to just about anything.
Try some high rep RDL’s and see how you feel.
There is a good 6 week russian peaking program, which you can use for front squats. I am really enjoying it. One day a week I do 3x15-20 on RDL’s. The weight for those will be very humbling. I started off at 3 sets of 15, and am adding a rep per week to finish off the cycle at 20 or so.
Maybe try those for 4 weeks before you attempt deadlifts from the floor.
I do KB swings on the other 2 days for 10x3…with 70-100lbs. My back is still a bit tight, but has improved a ton since I started doing this and PT excercises.
My core is strong, as in I can do standing abwheel rollouts (hell, even weighted ones), but I am working on some deeper core activation which I had not tried before.
MP should not bother you, as I have been able to work that and bench just fine. One benefit has been a marked increase in both since I have been injured. I am going to shoot for 370-380 on bench at the end of this cycle (previously hit 350 with ease a few months ago) and 225 on MP.
I had been doing single leg RDL with dumbbells, and the balance aspect was so difficult. So you don’t think that RDL’s are as lower back intensive as conventional deadlifts? And those are some good improvements man
I am going to start doing the single leg RDL’s for the second part of my program. I had done them before, and yes, the balance aspect is difficult, especially with strength/flexibility imbalances between legs. Both single leg rdl, and pistol squats just come much easier for me on my right leg. I know that my left ankle has dorsiflexion issues due to a major sprain a few years ago, and that most likely explains it.
High rep RDL’s are much less lower back intensive because the weight used is MUCH lighter, and you are not pulling from the floor (which can cause initial back strain due to positioning).
FWIW, My best pull from the floor was 580 pre injury, and I almost had 600 after cutting to 165 before missing it at lockout.
I do my RDL’s with 240 for 3 sets of 16 reps. They are humbling. Once again, no belt, and tense the core for every rep.
I would ALSO recommend straight leg bridges onto an excercise ball, one leg bridges, strict bird dogs
and both front and side planks. While doing the bird dogs, and planks, you want to try to touch your belly button to your spine…not sucking in your stomach to a full vaccuum pose, but pulling it in so to speak to activate deep core muscles that connect to your spine.
Do the Defranco Agile 8 everyday.
I have a strong core, as in I can do weighted standing abwheel rollouts, but this aspect of activating the deeper core is new to me and seems to have helped. To get accustomed to it, simply lie on your back and try to touch your belly button to your spine, holding for 5 seconds each rep. for about 30 reps a day.
When you do that deep core activation during the planks, they become a whole different ballgame than standard planks. Really try to keep a neutral spine during all of the above as opposed to the “arch” that powerlifters use when squatting or pulling. That took a bit of getting used to as well.
Did the front squats today and they felt great! I worked up to 95x5 which is really light but considering my situation and the fact that I’ve never done them before I was happy. Gonna go really slow. I understand what you’re saying with the RDL’s but wouldn’t starting light with a conventional Deadlift and working up very slow be the same? I don’t mean to argue just curious. Also I had been working on bird dogs and mobility, and the planks I have been focusing on trying to posterior lot tilt my pelvis and activate my glutes and abs . Quite difficult. I’m gonna take a form check video next time I go to make sure it’s still holding up
Maybe if you start super light with the deadlifts, but the starting position strain on the lower back is different than RDL’s.
You dont have to do the powerlifts to get stronger. Think of it like an offseason.
Thanks again for your time. Interesting way to look at it as well, I like it
I’ve had the same issue for about a month. Lower back strain on the left side. Can’t do squats or deads anymore! What’s been working for you? I’ve been rolling my back out directly with a lacrosse ball, but it seems to make it worse. I’m also trying to do more RDLS, Split squats, and core work.