Spine Injury Experiences?

Training Powerlifting
1

Starting a few months ago, I stopped squatting and deadlifting because I had a lot of lumbar rounding issues. I began training to strengthen my abdominals and glutes, improve my hip mobility, and correct my form. I recently re-integrated squats, deadlifts, good mornings, RDLs, etc. into my training. I’ve been recording my form with a camera and it looks very solid - absolutely no rounding. About two weeks ago, I injured my spine (feels like L5-S) doing some heavy suspended good mornings.

I didn’t feel anything at the time, but the next day I had a lot of strange sensations running down my left leg, so I figure I probably pinched my sciatic nerve. This injury was TERRIBLY frustrating because I’ve been spending months specifically training to avoid this type of injury. I don’t understand why I injured my spine now as opposed to doing a maximal deadlift with tons of lumbar flexion.

Since then, the sensation running down my leg has mostly disappeared, but my spine doesn’t feel much better. I don’t think the injury was very severe, but I’m still being very cautious about spinal loading.

Has anyone had any experience with mild spinal injuries and the best way to rehab them? I’ve been taking some NSAIDs and occasionally applying heat. Is there anything else I can be doing to facilitate recovery?

Also, any opinions on how I can prevent another spinal injury from occuring? Is there more to the puzzle than strengthening the glutes, having good abdominal support of the spine, and adequate hip mobility?

2

I would visit a chiropractor, fork out a couple of $$ for an x-ray and see if there is any noticeable damage. Could be that you are out of alignment and need a couple of adjustments. When I tweak my lower back, I usually do a series of very light goodm’s, crunches, sidebends, dimel deadlifts, squats, etc. everyday until I feel better. By light I mean bar or less. One exercise which helps with decompression is grabbing a pull-down bar, taking a couple of steps back and doing a reverse squat, once again keep th weight light. Once you get back to training, make sure you keep your core tight as possible while lifting, get in a slight arch position and stay that way until the set is done.

BR

3

go to a dr. or a PT. and when you do good mornings again, arch hard…chest up shoulders back, back tight. that lift is what you need to strengthen your back so you dont get injured again

4

I have had a really bad back injury… I’ve just stopped doing good mornings, straight leg deadlifts, and conventional deadlifts.

I also tossed the belt, and go regularily for walks in the woods.

5

stallion is a pussy

6

really? you resurrected the thread for that? thanks, you’re really helpin everyone out there.

7

Edit: Damn didn’t realize how old this thread is lol