Alternate lifts for deadlifting?

Carlyannabelle

I am recovering from a back injury that has kept me from lifting for about 4 months. I am slowly trying to get back to it, but find myself struggling with pain in my back. Yesterday I did squats and felt my back start to tweak on my third warm up set at a relatively light weight for me at 85lbs. Instead of increasing my weight, I just finished my sets just using 85lbs. Now I am still a little sore today, but tomorrow is deadlift/OHP day (which is usually my favorite day) and was wondering if there are any other lifts I can consider using that might not put as much strain on my back. I am pretty routine based and don’t go too far off the beaten path, but at this point I am willing to try anything as so I don’t reinjure myself for the third time. Any and all suggestions are welcomed.

Thanks!

j75j75

Have you consulted a Dr?

jaweiss1

If you hurt your previously-injured back doing squats yesterday, I'd say tomorrow is another rest day.

The last thing I'd do with a low back injury is deadlift. Second to last would probably be back squat.

You need to be following a prescribed rehabilitation program that focuses on core strength to protect your injured back. Maybe you already are, but it seems like a transition from whatever that program was to squats and deadlifts is a little sudden...

cwolfman13

If you hurt your previously-injured back doing squats yesterday, I'd say tomorrow is another rest day.

The last thing I'd do with a low back injury is deadlift. Second to last would probably be back squat.

You need to be following a prescribed rehabilitation program that focuses on core strength to protect your injured back. Maybe you already are, but it seems like a transition from whatever that program was to squats and deadlifts is a little sudden...

This...I think more transition is in order. Personally, I'd consult a physical therapist or at minimum a PT who specializes in injury recovery work.

Carlyannabelle

Have you consulted a Dr?

Yes, I was released by my doctor to continue regular activities.

j75j75

Have you consulted a Dr?

Yes, I was released by my doctor to continue regular activities.

Then a consultation with a PT is in order. No sense in re-injuring yourself.

jfrankic

Have you consulted a Dr?

Yes, I was released by my doctor to continue regular activities.

Same thing happened with me after two bulging discs. I was cleared 100% and reinjured myself with a little "tweak" doing a 15# KB swing of all things! I decided to step back from lifting even longer and focus exclusively on BW for about five weeks. This helped strengthen my core and give my back more time to recover. After about four weeks, I started barbell work for form only. Now, I'm back stronger and more confident with form.

Take it easy, take more time to recover. Any move with spinal flexion (RDL, DL, back extension, good mornings, etc) is going to be bad if you are still healing. A few more months will be nothing compared to the ability to lift for the rest of your life. Think big picture. Hard to accept now, but it will fly by in no time. Also, I discovered that BW is pretty awesome and will be starting a hybrid program in two weeks because it's so badass.

Check out convict conditioning.

Carlyannabelle

If you hurt your previously-injured back doing squats yesterday, I'd say tomorrow is another rest day.

The last thing I'd do with a low back injury is deadlift. Second to last would probably be back squat.

You need to be following a prescribed rehabilitation program that focuses on core strength to protect your injured back. Maybe you already are, but it seems like a transition from whatever that program was to squats and deadlifts is a little sudden...

This...I think more transition is in order. Personally, I'd consult a physical therapist or at minimum a PT who specializes in injury recovery work.

I was released by my Physical therapist as well, with the advice to go light. Which I have been doing. Or at least I thought so. That is a good idea to maybe look into a PT that specializes with recovering from an injury. But in the mean time do you have any suggestions on things I could do? Should I just stick to cardio for now? I just know I really miss lifting, but at the same time I don't want to hurt myself and be out another 4 months.

ironanimal

Keeping in mind you need to gauge your own reaction and you should stop immediately if you feel any discomfort...

I would do light Good Mornings to start building up some strength in the low back, supplemented with trap bar or SL deadlifts, as that moves a lot of the stress of the movement to the hamstrings. In the mean time, can you wear a lifting belt to continue squatting?

I suggest Good Mornings because I always do them after deadlifts and find they help release some of the tension.

healthyKYgirl

Most exercises that work the back of the legs and glutes will also impact the lower back and back from what I know, but I am no expert. Since your doctor cleared you, did you do any physical therapy? Are you still doing physical therapy? Could your PT recommend any exercises?

Here are some things that you might be able to ease into to help strength your back and glutes after your injury that are not deadlifts, but I really, really would talk to a PT first.

Kettle Bell Swings with light weights - although after what the other poster said, maybe not,
Hamstring/Butt Raises - no weights, just body work
Single Leg Romanian Deadlifts (without weights to work on balance and core strength)
Plank to work on core and back and glute strength (squeeze the legs and glutes to hold your position - you will feel it)
Alternating Arm/Leg Extension (I don't know the formal name, but here's a video: http://www.youtube.com/watch?v=dSvEzbxAnIk)

Carlyannabelle

Have you consulted a Dr?

Yes, I was released by my doctor to continue regular activities.

Same thing happened with me after two bulging discs. I was cleared 100% and reinjured myself with a little "tweak" doing a 15# KB swing of all things! I decided to step back from lifting even longer and focus exclusively on BW for about five weeks. This helped strengthen my core and give my back more time to recover. After about four weeks, I started barbell work for form only. Now, I'm back stronger and more confident with form.

Take it easy, take more time to recover. Any move with spinal flexion (RDL, DL, back extension, good mornings, etc) is going to be bad if you are still healing. A few more months will be nothing compared to the ability to lift for the rest of your life. Think big picture. Hard to accept now, but it will fly by in no time. Also, I discovered that BW is pretty awesome and will be starting a hybrid program in two weeks because it's so badass.

Check out convict conditioning.

Thank you for that. It is hard for me to focus on big picture when I want to back to where I was before, right now! I will look into the convict conditioning as you suggested. Thanks!

j6o4

sumo deadlifts, rack pulls, back extensions, good mornings.

cwolfman13

Keeping in mind you need to gauge your own reaction and you should stop immediately if you feel any discomfort...

I would do light Good Mornings to start building up some strength in the low back, supplemented with trap bar or SL deadlifts, as that moves a lot of the stress of the movement to the hamstrings. In the mean time, can you wear a lifting belt to continue squatting?

I suggest Good Mornings because I always do them after deadlifts and find they help release some of the tension.

Yeah, I was going to say maybe try the trap bar. Good Mornings are another good idea...or maybe even just some back raises. I'd also say maybe some more body weight work at this point...just ease back into it really slow.

GiGiBeans

You had 4 months off due to an injury? I'd start back at the bar to ease back into things.

MoreBean13

How confident are you in your squat form? If there's even a hint of potential that your form is off, might be time to go even lighter than 85 and work on precision form.

And I really like the trap bar/hex bar for DLs...I JUST posted on my wall about how much I love it, but I wouldn't do it at all if your back is tweaked.

grantdumas7

sumo deadlifts, rack pulls, back extensions, good mornings.

While those are awesome exercises, she shouldn't be doing those yet, especially sumo deads and good mornings.

PikaKnight

If you hurt your previously-injured back doing squats yesterday, I'd say tomorrow is another rest day.

The last thing I'd do with a low back injury is deadlift. Second to last would probably be back squat.

You need to be following a prescribed rehabilitation program that focuses on core strength to protect your injured back. Maybe you already are, but it seems like a transition from whatever that program was to squats and deadlifts is a little sudden...

This...I think more transition is in order. Personally, I'd consult a physical therapist or at minimum a PT who specializes in injury recovery work.

I was released by my Physical therapist as well, with the advice to go light. Which I have been doing. Or at least I thought so. That is a good idea to maybe look into a PT that specializes with recovering from an injury. But in the mean time do you have any suggestions on things I could do? Should I just stick to cardio for now? I just know I really miss lifting, but at the same time I don't want to hurt myself and be out another 4 months.

What about doing lighter dumbbell deadlifts or single leg deadlifts? As for squats, maybe decrease weight and try sumo squats with the barbell? Or do dumbbell sumo/plié squats? Just until your back heals a bit more before getting back to barbells.

kelseyhere

Even though 85 lbs. may have been fairly "easy" for you pre-injury, it be a bit too much now. You lose strength fairly quickly. I had an issue a few months back sorta similar. I was really resistant to lower my weights because I worked so hard to work up to them, but at the advice of my trainer, I dropped by squats all the back down to 65 pounds. I focused on that for a few weeks and slowly crept back up. A week of 65, then 75, then 85, etc. After doing that, I finally broke through my squat plateau of 115 I'd previously been stuck at forever. So while I know it can be discouraging to go down it weights, in the long run, it will help you. Also keep you from re-injuring your back.

Carlyannabelle

How confident are you in your squat form? If there's even a hint of potential that your form is off, might be time to go even lighter than 85 and work on precision form.

And I really like the trap bar/hex bar for DLs...I JUST posted on my wall about how much I love it, but I wouldn't do it at all if your back is tweaked.

I am confident with my squat form, I have been trying to focus on it a lot as well. I do like the trap bar and have used it a few times, I might look into it again.

Carlyannabelle

Thanks everyone, you have been super helpful. Lots of things to take into consideration. I'll also talk to a PT and see what they suggest as well.

Shawshankcan

What was the original issue?

I know for my back, I found a lot better results with a really good massage therapist then I did a physio therapist. (Do be fair, mine is certified in both.)

grantdumas7

I have had on and off lower back issues for years. I did a few sessions with a P/T. He would usually start my sessions with a pulse massage. He had his assistant lay a blanket over my back and would send electrical pulses. Then he had me do various exercises including planks, hip bridges and rolling my IB band on a foam roller.
I recently re-aggravated my lower back so I replaced back squats with front squats and for glutes/hams I am doing dumbbell lunges, glute ham raises and reverse hyper ext. I am also doing cold/heat therapy. I will resume squats and deads once I feel close to 100%. Sumo deadlifts usually trigger my back pain.

j75j75

I think that before you get back into lifting, even light lifting, you should swim for a few months.

Yogi_Carl

Keeping in mind you need to gauge your own reaction and you should stop immediately if you feel any discomfort...

I would do light Good Mornings to start building up some strength in the low back, supplemented with trap bar or SL deadlifts, as that moves a lot of the stress of the movement to the hamstrings. In the mean time, can you wear a lifting belt to continue squatting?

I suggest Good Mornings because I always do them after deadlifts and find they help release some of the tension.

- also, using the same principle, maybe look at bodyweight Single Leg Romanian Deadlifts (You Tube) or the yoga "Warrior 3", or why not check into some yoga classes anyway. Yeah ok, I'm biased. But why not!

sunglasses_and_ocean_waves

Have you consulted a Dr?

Yes, I was released by my doctor to continue regular activities.

Then a consultation with a PT is in order. No sense in re-injuring yourself.

I completely agree with this, though I suspect you'd rather just move forward on your own. I've found that "release to full activities" means different things to different docs, and unfortunately, with us women, it's not always assumed "full activity" means lifting weights. You have to take things very, very, slowly. And then go even slower. The risk if re-injury is too high.