lower back injury

abble_pie
abble_pie Posts: 144 Member
edited November 9 in Fitness and Exercise
I have a history of lower back problems--muscle spasms and muscle strains. I recently injured by back doing barbell squats.

Does anyone have this same issue? What kinds of exercises do you do that won't hurt your back and will help it get stronger?

I do back pain yoga videos on youtube, and I would like to continue weight lifting but I don't want to hurt by back again.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    abble_pie wrote: »
    Does anyone have this same issue? What kinds of exercises do you do that won't hurt your back and will help it get stronger

    There are many different kinds of back injuries, and the solution is different for each. So i recommend not following what other people are doing - that's like taking someone else's medication. What i would do is.. after first getting clearance from your doctor to lift.. work with a very good personal trainer (certified with NASM-CES, for example), or a sports physical therapist.

  • skinnyinnotime
    skinnyinnotime Posts: 4,078 Member
    I have lower back issues, have had for years now, lifting has helped me so much. There are certain exercises I just don't do as they would injure my back, things like pendlay row, deadlifts. Anything that requires me to lean forward isn't good for my back.

    It's taken me a long time to know what works and what doesn't, I manage my back issues on my own and it's how I learn what is right for me.

    I can't advise you, you will get to know what exercises you can do and which ones you can't. You know your body better than anyone else.

    I can't go too heavy on squats, so I stick at a lower weight and add on some more reps and maybe another set.
  • dbmata
    dbmata Posts: 12,950 Member
    Get a good PT and work with them.

    My fix for lower back pain was weighted back squats and deadlifts, but done with good technique. For you, it may be something different.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    80% of people will have a lower back problem in their life. Usually strengthening your core will solve the problem, but you should have a doctor check it out first before asking here.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    47Jacqueline wrote: »
    80% of people will have a lower back problem in their life. Usually strengthening your core will solve the problem, but you should have a doctor check it out first before asking here.

    What she said.

  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    See a doctor, probably get an MRI, and probably need PT. I would imagine training with somebody like a NASM CES would come in-conjunction with a PT or post-therapy.
  • CodeMonkey78
    CodeMonkey78 Posts: 320 Member
    abble_pie wrote: »
    I have a history of lower back problems--muscle spasms and muscle strains. I recently injured by back doing barbell squats.

    Does anyone have this same issue? What kinds of exercises do you do that won't hurt your back and will help it get stronger?

    I do back pain yoga videos on youtube, and I would like to continue weight lifting but I don't want to hurt by back again.

    I would first recommend having your back checked by a doctor / orthopedist to make sure that nothing is mechanically wrong. They can steer you in the right direction to a physical therapist.

    Just like proper form, your back will never heal correctly without proper recovery.

    I would recommend strengthening your core -- this will help your back tremendously. Yoga works wonders for me as well. If it is recommended by your doctor / PT, TENS, Muscle Stimulators, and Ultrasound therapy devices are a lot more affordable now for home use.

    ** This is what works for me.. BUT, I've also had my back rebuilt three times and have degenerative arthritis.

    HTH!
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    Do hip stretches, check your form on all big lifts, build your back, butt, and abs.
  • abble_pie
    abble_pie Posts: 144 Member
    Thank you everyone for your responses! I will look into all of your suggestions :)
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    See a good sports PT. I have a hypermobile spine and the personal trainers with whom I worked before didn't spot the warning signs (no fault of theirs). My PT saw it in my first session and now I'm able to squat again, albeit with less weight than before.
  • BrakemanSlova
    BrakemanSlova Posts: 54 Member
    If you don't have an organic reason for your (very real) pain, check out the book Healing Back Pain. My brother sent one to all his sibs and it helped me so much.
  • Walter__
    Walter__ Posts: 518 Member
    You need to strengthen your core. A strong core will keep your spine, especially your lumbar, stable.

    If you have low back problems and want to try to continue squatting, I suggest trying olympic high-bar squats. You maintain a more upright torso, which I find strains your lower back less than a low-bar style squat.

    High bar on left, low bar on right:
    back-pain-high-bar-vs-low-bar-squats.jpeg

    High bar: https://www.youtube.com/watch?v=RzT1lY-q-hg

    Low bar: https://www.youtube.com/watch?v=FVKEl4Wxoqc
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