Heavy Lifting with back issues

Shaky44
Shaky44 Posts: 214 Member
in Fitness and Exercise
Please be kind . . .

I am a 50 year old man who has been actively working out and watching diet for 3 months, losing 40 lbs - which is great - but I'm probably still 80 lbs over weight. During the last three months I've been doing cardio 6-7 days a week (elliptical mostly) and strength training 3-5 days a week. But I started with no real plan for strength training. I was familiar with enough of the machines that I could at least work most of the major muscle groups, but I had no real plan.

The forums on MFP have exposed me to stronglifts/heavy lifting concept. It appeals to me, primarily because it looks straightforward and there seems to be a good track record for success.

Unfortunately, I have some history of lower back pain. It's not necessarily anything serious (doctor diagnosed as muscle above the sacroilliac (SI) joint, but I lack confidence in pushing my limits.

Anyway, I've been trying to incorporate some of the exercises from the stronglifts routines into my workout. Here is what I've been doing:

A: Bench press, dumbell row, squat (with squat machine)
B: Overhead press, dumbell row, squat (with squat machine)

I'm trying to avoid doing a barbell squat, barbell row, and deadlift because . . . well, because I just don't have a lot of confidence in anything that is going to push my lower back too hard (the squat machine seems to be safe). Here are my questions:

Are there any other lifts that might fit into a routine that could give me more diversity in my workout?

I know the squat machine isn't as good as doing actual squats, but is it doing anything for me?

Am I TOO worried about my back issues?

Thanks for any thoughts from those more knowledgeable (not a high bar).

Replies

  • whierd
    whierd Posts: 14,025 Member
    First step is to get clearance from your physician to lift.

    After that, start with an unloaded barbell and gradually add weight each workout. Focus on strict form and pay attention to what your body is telling you.
  • CrankMeUp
    CrankMeUp Posts: 2,860 Member
    Assuming you get advice from a doctor, I would try the squats and deadlifts with proper form

    I herniated 3 discs 12 yers ago and have been through many many ups and downs with my back

    if anything, lifting has made it stronger.

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    be slow...be careful.

    also, if it makes a difference, i will be 42 next month.

    I am happy I gave it a go...thing is, doing nothing made it hurt even more.

    me
    44475254_1042.jpg

    me now

    44475254_9.jpg

    LozSbtx.gif
    3886b378cc768db8b8bb7ae78cb26aab.gif
  • CipherZero
    CipherZero Posts: 1,418 Member
    A: Bench press, dumbell row, squat (with squat machine)
    B: Overhead press, dumbell row, squat (with squat machine)

    Ditch the Smith Machine. The shearing forces it puts on the knee is NOT worth it.

    As I learned, so I'll tell you: Worship the Goddess of Good Lifting Form, because She is a fickle ***** who WILL send you to a Snap City gulag for the slightest of infractions.

    I'm a bigger fan of the bent-over row and deadlift, myself; both are fantastic compound back exercises, but form fails WILL hurt.
  • Shaky44
    Shaky44 Posts: 214 Member
    First step is to get clearance from your physician to lift.

    After that, start with an unloaded barbell and gradually add weight each workout. Focus on strict form and pay attention to what your body is telling you.

    Thanks for the quick response. My physician has cleared me.

    I tried deadlift and squat with unloaded barbell and didn't feel comfortable. Not really with the weight as much as the motion (and lack of support on squat).

    I've been adding weight to my other lifts (obviously).
  • whierd
    whierd Posts: 14,025 Member
    Assuming you get advice from a doctor, I would try the squats and deadlifts with proper form

    I herniated 3 discs 12 yers ago and have been through many many ups and downs with my back

    if anything, lifting has made it stronger.

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    be slow...be careful.

    I am happy I gave it a go...thing is, doing nothing made it hurt even more.

    me
    44475254_1042.jpg

    me now

    44475254_9.jpg

    LozSbtx.gif
    3886b378cc768db8b8bb7ae78cb26aab.gif

    I could watch your gifs all day.

    I shall work out with you someday. Someday.
  • Shaky44
    Shaky44 Posts: 214 Member


    Ditch the Smith Machine. The shearing forces it puts on the knee is NOT worth it.

    I should have been more clear: I've been doing squats on a Freemotion squat machine, not a Smith.
  • whierd
    whierd Posts: 14,025 Member
    First step is to get clearance from your physician to lift.

    After that, start with an unloaded barbell and gradually add weight each workout. Focus on strict form and pay attention to what your body is telling you.

    Thanks for the quick response. My physician has cleared me.

    I tried deadlift and squat with unloaded barbell and didn't feel comfortable. Not really with the weight as much as the motion (and lack of support on squat).

    I've been adding weight to my other lifts (obviously).

    The lack of comfort is a sure sign that your form is incorrect.

    Here are some videos to watch that helped me correct my form:

    http://www.youtube.com/watch?v=2ME8gEN54Ao

    http://www.youtube.com/watch?v=Qp8Sx9dX9LM
  • tehboxingkitteh
    tehboxingkitteh Posts: 1,574 Member
    Make sure your doctor okays you first.

    I have a bad back. Or I used to. One can never be too cautious as to avoid a back injury.
  • vjohn04
    vjohn04 Posts: 2,276 Member
    I've had two fully ruptured discs and a double laminectomy and double discectomy 10 years ago in L4/L5. I eased myself back into lifting VERY SLOWLY and haven't really gone 'heavy' until lately.

    Be careful, be cautious, get physician signoff. Don't try to do too much too soon. I'd definitely use a barbell and start with that, and slowly add weight. Don't mess with the smith machine.

    My back still hurts after some sessions, but I know that it will ease off after a rest day (this is just me, though--- I know which pain is to be expected, and which pain is something to pay attention to, since I do live with some level of chronic pain).
  • CrankMeUp
    CrankMeUp Posts: 2,860 Member


    Ditch the Smith Machine. The shearing forces it puts on the knee is NOT worth it.

    I should have been more clear: I've been doing squats on a Freemotion squat machine, not a Smith.

    I want to help.

    what felt bad?

    have you watched form videos?

    also there is a great group on here called Eat, Train, Progress...you can post a video of your form and they will help you...realllllllly helped me on my form

    http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here
  • vjohn04
    vjohn04 Posts: 2,276 Member
    The lack of comfort is a sure sign that your form is incorrect.

    Here are some videos to watch that helped me correct my form:

    http://www.youtube.com/watch?v=2ME8gEN54Ao

    http://www.youtube.com/watch?v=Qp8Sx9dX9LM


    Not necessarily... especially with someone that has preexisting issues.


    ETA But... it doesn't hinder to ensure your form is correct :-)
  • Azdak
    Azdak Posts: 8,281 Member
    Some suggestions:

    1. include exercises that support back and pelvic stability. That includes exercises such as: step ups (knee lower than hip), push ups, hip abduction and extension, wide-grip pulldowns, one-legged squats, one-legged deadlifts.

    2. Improve flexibility in hamstrings and hip flexors.

    3. When starting exercises like squats and deadlifts, do them as functional stability exercises at first, not as strength exercises. Increase gradually.

    It sounds as though you are somewhat fortunate in that your issues seem more muscular rather than structural (e.g. herniated disk). Go slow and steady and find out what your possibilities are.
  • CrankMeUp
    CrankMeUp Posts: 2,860 Member
    I've had two fully ruptured discs and a double laminectomy and double discectomy 10 years ago in L4/L5. I eased myself back into lifting VERY SLOWLY and haven't really gone 'heavy' until lately.

    Be careful, be cautious, get physician signoff. Don't try to do too much too soon. I'd definitely use a barbell and start with that, and slowly add weight. Don't mess with the smith machine.

    My back still hurts after some sessions, but I know that it will ease off after a rest day (this is just me, though--- I know which pain is to be expected, and which pain is something to pay attention to, since I do live with some level of chronic pain).

    :flowerforyou:

    it is challenging isnt it?

    BUT i am so proud/impressed/whatever at anyone who overcomes these things and does what they can

    I will never be able to lift super heavy and shoot for PR's like some, but i sure as hell will do my best to be the best me possible given the circumstances.
  • Shaky44
    Shaky44 Posts: 214 Member

    I want to help.

    what felt bad?

    have you watched form videos?

    also there is a great group on here called Eat, Train, Progress...you can post a video of your form and they will help you...realllllllly helped me on my form

    http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

    Yes, I appreciate the advice on bad form. It's probably exactly what I would be thinking if I were reading this.

    It's probably more of a lack of confidence thing. On the deadlift, I get my hands down to the bar and decide that I don't want to lift it. I can do it (with no weight). I forced myself to do it and it didn't actually hurt. But I can't really see adding any weight. That's what I mean by lack of confidence.

    Thanks to all of you for taking the time to read and respond.
  • Shaky44
    Shaky44 Posts: 214 Member
    Some suggestions:

    1. include exercises that support back and pelvic stability. That includes exercises such as: step ups (knee lower than hip), push ups, hip abduction and extension, wide-grip pulldowns, one-legged squats, one-legged deadlifts.

    2. Improve flexibility in hamstrings and hip flexors.

    3. When starting exercises like squats and deadlifts, do them as functional stability exercises at first, not as strength exercises. Increase gradually.

    It sounds as though you are somewhat fortunate in that your issues seem more muscular rather than structural (e.g. herniated disk). Go slow and steady and find out what your possibilities are.

    I will definitely look into the lifts in 1. My doctor gave me some stretches for SI joint and I've looked up more on the internet. I do them after cardio (pretty much every day. Thanks.
  • Mrsallypants
    Mrsallypants Posts: 887 Member
    You're not supposed to use dumbbells or machines on the Stronglifts program according to the creator as it is difficult to add small weight to dumbbells.

    Some of those machines can be very risky when it comes to injury, not familiar with the one you mentioned.

    Really depends on the injury you have, Stronglifts is a pretty back intensive program. Definitely consult a doctor before partaking on a program like that if you have back problems.

    I would suggest to hire a personal trainer to help you master your form when doing the exercises, one slip in form can cause some severe injuries. I don't think just watching videos is going to help you master your form entirely, if you had someone monitoring you that would be best.
  • broscientist
    broscientist Posts: 102 Member
    I also have some back issues and love to lift heavy.

    I can deadlift without to much issues but, going for the heavy squats feels a little iffy.
    For the time being, I am doing 1 leg squats off a platform (Don't mistake this with step-ups which is a completely different exercise). Lots of load on the legs without putting too much stress on the back.

    Listen to Adzak about improving hamstring and hip flexors flexibility. Along with stretching, use a foam roller and lacrosse ball to work out all the trigger points in those area.
  • BeachIron
    BeachIron Posts: 6,490 Member

    I want to help.

    what felt bad?

    have you watched form videos?

    also there is a great group on here called Eat, Train, Progress...you can post a video of your form and they will help you...realllllllly helped me on my form

    http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

    Yes, I appreciate the advice on bad form. It's probably exactly what I would be thinking if I were reading this.

    It's probably more of a lack of confidence thing. On the deadlift, I get my hands down to the bar and decide that I don't want to lift it. I can do it (with no weight). I forced myself to do it and it didn't actually hurt. But I can't really see adding any weight. That's what I mean by lack of confidence.

    Thanks to all of you for taking the time to read and respond.

    ^^ Definitely check out that group and the form critique.

    And OP, you're new to lifting. Don't worry about the lack of confidence. It will come. Just use the bar for now and then add 10 pounds, and then another 10 pounds and so on. Seriously, take your time but absolutely stay with free weights. And honestly, please give Starting Strength by Mark Rippetoe a read. I truly think he has the best advice when it comes to form and fixing issues. Reading his book will also help with getting and implementing advice.

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