Where to go after StrongLifts 5x5. Squats too risky for lower back.

brtgl

I've been doing StrongLifts 5x5 for about two months now and have had a lot of success with it, but because of an issue with my lower back, I need to quit doing squats. Six months or so ago, I injured my lower back just by a sudden movement and it's been slightly aggravated ever since.

After starting StrongLifts along with its handy iPhone app, it got a little more noticeable when doing squats, deadlifts, and barbell rows. Now, I feel a pinch there more frequently. Last night, I brought the 140 pounds down on a squat, felt my lower back pinch, and quit right there. I didn't want to risk anything.

So now I'm trying to find an alternative workout without skipping a beat. I'm down to 181 pounds (5'11"), which is close to my ideal weight, and really want to develop core (abs) and chest, while keeping my body fat in the teens. Thanks for any suggestions.

Packerjohn

Have you had a medical professional look at your lower back? Often there is an issue that some targeted physical therapy can help with.

As a personal example, after 4 days of crawling on the floor to the bathroom pain, x-rays, MRI and an exam by the best neurosurgeon in town I was told my back pain was due SI joint issues from too much sitting (long commute and desk job). Solution from the doctor? After some PT to get things loosened up, squats and deadlifts.

brtgl

Packerjohn wrote: »

Have you had a medical professional look at your lower back? Often there is an issue that some targeted physical therapy can help with.

As a personal example, after 4 days of crawling on the floor to the bathroom pain, x-rays, MRI and an exam by the best neurosurgeon in town I was told my back pain was due SI joint issues from too much sitting (long commute and desk job). Solution from the doctor? After some PT to get things loosened up, squats and deadlifts.

You're right. I should do that. I contacted a HS physical trainer buddy of mine between reps last night and he said with my history, stay away from heavy heavy lifting, especially squats. I told him I was considering seeing a chiropractor, but he swayed me away from that. I like your idea and will make some calls on Monday to get an appointment. Thanks.

bbell1985

Just don't squat and don't do anything that hurts your back. Go see a PT. If it's a herniated disk or something you'll get some exercises to help you with the issue.

I quit squatting and deadlifting. It took me about 7 months to get rid of that "pinch" but I have to be very on top of my stability exercises to even just maintain a healthy spine/core.