Tight/Sore Lower Back, Suggestions?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

About three weeks ago, I had finished my set of squats and then moved onto back extentions. I did about 75 weighted back extentions and ever since then my low back has been pretty much fucked. I took a 5 days off from deadlifts and squats and when I tried it again it only made it worse ( I couldn’t walk that night). So I took a week completely off from any sort of physical activity and my back got a lot better, however I returned again to weight training this week and noticed that when I was warming up for my squats and deadlifts the pain was still there.

I now know that doing so many back extentions is stupid and pointless, I don’t even know what I was thinking, but now onto the real issue. I would like to squat and deadlift as those are my two favorite lifts, but my low back won’t allow it, is there anything I can do to help the recovery. Any advice or help is appreciated!

Thanks
Nik

2

I have had to deal with lots of lower back pain for the past 11 years. Anytime I get a pinch or a tweak or downright pain in my back I immediately get to the chiropractor sometimes up to twice a day. If it is a strained or tight muscle, 20min in the steam shower and 20 minutes in the hot tub usually removes it. What I learned is that if I do get something it may not be muscle related but ligament related. Last year my back popped by just getting into place to do rows. I was on a cane for 4 months. It turned out that it was a ligament that had slipped oh so slightly out of place. Once it popped into place I was up and about again in a week.

3

Foam roll that shit.

4

[quote]nik133 wrote:
About three weeks ago, I had finished my set of squats and then moved onto back extentions. I did about 75 weighted back extentions and ever since then my low back has been pretty much fucked. I took a 5 days off from deadlifts and squats and when I tried it again it only made it worse ( I couldn’t walk that night). So I took a week completely off from any sort of physical activity and my back got a lot better, however I returned again to weight training this week and noticed that when I was warming up for my squats and deadlifts the pain was still there.

I now know that doing so many back extentions is stupid and pointless, I don’t even know what I was thinking, but now onto the real issue. I would like to squat and deadlift as those are my two favorite lifts, but my low back won’t allow it, is there anything I can do to help the recovery. Any advice or help is appreciated!

Thanks
Nik[/quote]

Sorry to hear about your back Nik, get it looked at, get back to full health. You’ve beaten yourself up enough I’m sure so I’ll move on.

The good thing here is you have given other newbs a shining example of why one needs to ‘TRAIN’- with purpose and not just ‘work out’ as you did. Haphazardly doing shit like you did will usually net the results you got- that was sort of Coleman-esque…

Develop a training plan have someone who knows what’s going on look at it to make sure it’s not rife with bullshit, then stick to it. It’s that simple. But first get your back looked at and fixed or you may set your self up for further failure!!

Let us know what happens…

5

[quote]StrengthDawg wrote:

[quote]nik133 wrote:
About three weeks ago, I had finished my set of squats and then moved onto back extentions. I did about 75 weighted back extentions and ever since then my low back has been pretty much fucked. I took a 5 days off from deadlifts and squats and when I tried it again it only made it worse ( I couldn’t walk that night). So I took a week completely off from any sort of physical activity and my back got a lot better, however I returned again to weight training this week and noticed that when I was warming up for my squats and deadlifts the pain was still there.

I now know that doing so many back extentions is stupid and pointless, I don’t even know what I was thinking, but now onto the real issue. I would like to squat and deadlift as those are my two favorite lifts, but my low back won’t allow it, is there anything I can do to help the recovery. Any advice or help is appreciated!

Thanks
Nik[/quote]

Sorry to hear about your back Nik, get it looked at, get back to full health. You’ve beaten yourself up enough I’m sure so I’ll move on.

The good thing here is you have given other newbs a shining example of why one needs to ‘TRAIN’- with purpose and not just ‘work out’ as you did. Haphazardly doing shit like you did will usually net the results you got- that was sort of Coleman-esque…

Develop a training plan have someone who knows what’s going on look at it to make sure it’s not rife with bullshit, then stick to it. It’s that simple. But first get your back looked at and fixed or you may set your self up for further failure!!

Let us know what happens… [/quote]

I was actually following 5/3/1 with the 5x10 template, but the reps just kept on coming and I had done high reps of back extentions with a 35lb plate for around 60-65, but this was with a 45lb DB. As for the foam rolling, is that something you would do everyday and before and after training? What do you guys think about putting ice on my back and if you would suggest it for how long and when? Thanks for all the suggestions!
Nik

6

[quote]nik133 wrote:

[quote]StrengthDawg wrote:

[quote]nik133 wrote:
About three weeks ago, I had finished my set of squats and then moved onto back extentions. I did about 75 weighted back extentions and ever since then my low back has been pretty much fucked. I took a 5 days off from deadlifts and squats and when I tried it again it only made it worse ( I couldn’t walk that night). So I took a week completely off from any sort of physical activity and my back got a lot better, however I returned again to weight training this week and noticed that when I was warming up for my squats and deadlifts the pain was still there.

I now know that doing so many back extentions is stupid and pointless, I don’t even know what I was thinking, but now onto the real issue. I would like to squat and deadlift as those are my two favorite lifts, but my low back won’t allow it, is there anything I can do to help the recovery. Any advice or help is appreciated!

Thanks
Nik[/quote]

Sorry to hear about your back Nik, get it looked at, get back to full health. You’ve beaten yourself up enough I’m sure so I’ll move on.

The good thing here is you have given other newbs a shining example of why one needs to ‘TRAIN’- with purpose and not just ‘work out’ as you did. Haphazardly doing shit like you did will usually net the results you got- that was sort of Coleman-esque…

Develop a training plan have someone who knows what’s going on look at it to make sure it’s not rife with bullshit, then stick to it. It’s that simple. But first get your back looked at and fixed or you may set your self up for further failure!!

Let us know what happens… [/quote]

I was actually following 5/3/1 with the 5x10 template, but the reps just kept on coming and I had done high reps of back extentions with a 35lb plate for around 60-65, but this was with a 45lb DB. As for the foam rolling, is that something you would do everyday and before and after training? What do you guys think about putting ice on my back and if you would suggest it for how long and when? Thanks for all the suggestions!
Nik[/quote]

I usually Foam roll before and after if my back hurts, and i still do it after regardless. Then i stretch, look up the agile 8 by Defranco. Start stretching after your sessions, back pain could be the cause of tight hamstrings, hips, etc. Then, ice first if its real bad to lessen the inflammation and that night or a day later use heat to loosen the muscles and promote blood flow.

7

Mobility work, foam roll, Blue heat, Reverse Hyper.

8

Foam Roll and D-Bol.

9

Stretch your hamstrings. Even if you don’t think this is it, try it real quick.

It took me forever to figure this out, but whenever my lower back starts to hurt, it tends to be my tight hammies.

10

can the mods make the search function HUGE or something? my lord!

11

[quote]coolnatedawg wrote:
Stretch your hamstrings. Even if you don’t think this is it, try it real quick.

It took me forever to figure this out, but whenever my lower back starts to hurt, it tends to be my tight hammies.[/quote]

I wouldn’t necessarily say this is the best advice. If you have an anterior pelvic tilt, stretching your hammies could make the situation worse. Search for Mike Robertson articles here on T-Nation if you want to delve into it. Also, Eric Cressey’s Back Savers articles.

I have had lots of back pain in the past and just realized that I have anterior pelvic tilt and tight hip flexors. I used to stretch my hamstrings a LOT (like every night lying on my back with a jump rope) and it made the problem a lot worse. Not saying that doing this would be bad for YOU, but just look at the problem from all angles.

12

[quote]coolnatedawg wrote:
Stretch your hamstrings. Even if you don’t think this is it, try it real quick.

It took me forever to figure this out, but whenever my lower back starts to hurt, it tends to be my tight hammies.[/quote]

Me too. If I get lax on my stretching, it will get so bad back pain wakes me up at night. It takes two weeks of daily stretching to get it fixed. Good mornings really help me when my back gets stiff and sore as well.

13

I had a similar problem-back used to crap so bad sometimes even walking was a bastard. go back through my posts and see what people replied to my post about back pain-I found it all usedfull-also foam roll, stretch ure hams and google pelvic tilt. I did all this and pain only returns when I get lazy and dont keep it up

14

I agree with all the above. I finally broke down, and invested in some deep tissue massage sessions. I had no idea I was so jacked up. My lower back and shoulders were tight, and beginning to hurt more and more.

As it turned out one was causing the other. I have gotten into a routine of foam rolling, and stretching every night before going to sleep. It has made a big difference. I sleep better, and wake up rested. Not to mention my strength and mobility have improved. Good luck man, don’t wait too long to have it checked out…