Stronglifts and My Back

arabianhorselover · January 2015

Hi. I've been doing Stronglifts for about a year and a half. I like it because it is a simple program that I don't have to think too much about, and because I do think it ads muscle and strength about as well as any program could. However, at this point I think I have to eliminate the OP and the Squat, and possibly the Deadlift from my routine. I guess I am looking for opinions on this.

I have never had an injury to my back, and it generally does not hurt when I do the exercises. However, probably about three years ago I started to notice stiffness and pain in an area on the left side of my lower back. Over time it has gotten worse, and at this point it is constant and makes it difficult to sleep. I believe it is arthritis, since arthritis was discovered on X-rays probably about 4 years ago. Mostly I've had a problem with my neck, which is always stiff and sore even though I do daily stretches for it.

Anyway, at this point, I really have to do something to avoid aggravating this condition.. I'm not sure that these exercises are causing a problem, but I do know that if you have back pain you are supposed to avoid lifting weight above your head or adding weight to your shoulders as in the squats.

Sorry so long. Any ideas? Thank you very much.

Lisa

Willbenchforcupcakes · January 2015

It depends on what your actual diagnosis is. For myself, I have nerve impingement from c2-t8, and while I have days when all I want to do is curl up in a ball and cry, with the blessing of my doctor, physio and Chiro, I lift. One thing I've found is that splitting up back and shoulder work into 6 days a week keeps the muscles moving and prevents the worst of the flare up. Yes I have days when I have to go lighter then plan, but no movements have been forbidden.

Work with your medical team to come up with a definitive diagnosis and treatment plan suitable for you.

madhatter2013 · January 2015

You could always try calisthenics and see if that helps. I've heard good things.

arabianhorselover · January 2015

I don't know much about calisthenics, but I could look into it, I guess.

stephenwm77 · January 2015

Do you do any type of stretching or targeted mobility work? Look into things like limber 11/agile 8 and the like. Dropping squats/deads you might as well just drop the program entirely as those are the cornerstone lifts.

concordancia · January 2015

Go to a spinal specialist, get a proper diagnosis and a referral to a physical therapist, who will also help you develop an exercise plan, based on your specific issues.

dbmata · January 2015

arabianhorselover wrote: »

However, probably about three years ago I started to notice stiffness and pain in an area on the left side of my lower back. Over time it has gotten worse, and at this point it is constant and makes it difficult to sleep. I believe it is arthritis, since arthritis was discovered on X-rays probably about 4 years ago. Mostly I've had a problem with my neck, which is always stiff and sore even though I do daily stretches for it.

Ok, let me take a shot at this.

"Hi, 3 years ago I got an inexplicable chronic pain. I didn't go see a doctor. I instead continued with daily life and added systemic stress and load, possibly aggravating the injury and creating new imbalances. Instead of talking to a medical professional to begin rehab, I'm asking for ideas here. Oh, and this one time, an X-Ray film may have shown something, and I'm going to blame that 4 year old film, even though I haven't followed up."

Ok, I think I distilled it.

So, some advice... because back pain sucks. Go see your doctor. Get a diagnosis that's coherent. Then, go into rehab with a PT.

That would be the reasonable approach to fixing the issue. Anything outside of that? Good luck, you'll be courting aggravating the chronic issue.

oldfitgirl · January 2015

If it is arthritis causing joint pain, strength training will help keep the muscles supporting the joint strong. But you have to find out exactly whats going on. Doing a different type of exercise isn't the solution. I have osteoarthritis in many joints and I lift weights 4-5 days a week. If I didn't, I probably wouldn't be able to move. Stopping exercise is probably one of the worse things you could do, so don't do that either. Find out what the problem is first and then you will know how to proceed. Good Luck!

brandiuntz · January 2015

I'd say follow the advice about speaking to a doctor(s) to understand what you really have and what's best, exercise-wise.

Due to form issues I can't seem to fix, I do goblet squats instead of back ones. I have to use a lower weight, but it still gets squats in. I added barbell glute bridges to help compensate, as well.

I have a lingering upper back issue (muscle tear playing sports), that means I have to be smart about all the moves, especially the OHP. I backed off the weight and reduce the sets as needed. The main thing is to listen to my body.

taraskylit · January 2015

Speak to a specialist and possibly a sports doctor to work out the best way for you to proceed.

AllanMisner · January 2015

I’d speak to a sports doctor.

But generally, there are a number of reasons this might be happening beyond medical issues. First, it could be your form. It could be mobility issues (which also tend to cause form issues). Or, it could be muscle imbalances (weak abs vs stronger back).

arabianhorselover · January 2015

Thanks to all of you for trying to help. Perhaps I should have seen a doctor earlier about this, but I didn't figure it was anything they could do anything about. I have reason to believe it is arthritis, since it was detected by x-ray in the past. I am also the type of person to wait and see if something will go away before I go running to the doctor. The body does heal itself with time in a lot of cases. Tonight I did my normal routine, but with a little less weight, and trying to take my time and be careful.

At this point I plan to see my doctor, since I'm getting tired of dealing with this pain in my back on top of my constant sore neck, which is arthritis.

dbmata · January 2015

3. years.

I are iz confound.

SingingSingleTracker · January 2015

arabianhorselover wrote: »

Thanks to all of you for trying to help. Perhaps I should have seen a doctor earlier about this, but I didn't figure it was anything they could do anything about. I have reason to believe it is arthritis, since it was detected by x-ray in the past. I am also the type of person to wait and see if something will go away before I go running to the doctor. The body does heal itself with time in a lot of cases. Tonight I did my normal routine, but with a little less weight, and trying to take my time and be careful.

At this point I plan to see my doctor, since I'm getting tired of dealing with this pain in my back on top of my constant sore neck, which is arthritis.

Arthritis in the back here, too. Sucks since I ride bikes, but I try and manage it as best as possible with stretching, foam rollers, exercise ball, lifting weights, and the occasional does of pain relievers if it gets unbearable.

I'd suggest switching from squats to doing leg presses, and leg curls so you are not performing a compression exercise on your back. Drop the dead lift as well. Plenty of ways to work your body with out the painful lifts that compress your back and aggravate your arthritis.

http://scoobysworkshop.com/squat-myths/

arabianhorselover · January 2015

SingingSingleTracker wrote: »

arabianhorselover wrote: »

Thanks to all of you for trying to help. Perhaps I should have seen a doctor earlier about this, but I didn't figure it was anything they could do anything about. I have reason to believe it is arthritis, since it was detected by x-ray in the past. I am also the type of person to wait and see if something will go away before I go running to the doctor. The body does heal itself with time in a lot of cases. Tonight I did my normal routine, but with a little less weight, and trying to take my time and be careful.

At this point I plan to see my doctor, since I'm getting tired of dealing with this pain in my back on top of my constant sore neck, which is arthritis.

Arthritis in the back here, too. Sucks since I ride bikes, but I try and manage it as best as possible with stretching, foam rollers, exercise ball, lifting weights, and the occasional does of pain relievers if it gets unbearable.

I'd suggest switching from squats to doing leg presses, and leg curls so you are not performing a compression exercise on your back. Drop the dead lift as well. Plenty of ways to work your body with out the painful lifts that compress your back and aggravate your arthritis.

http://scoobysworkshop.com/squat-myths/

Thank you. I have thought of leg presses, but after doing squats they just don't seem as good. I really want to build as much muscle in my legs as possible. Will have to figure something out. If it is "just" arthritis, then I'll just have to manage it as best I can.

dbmata · January 2015

They aren't as good, you'll still be moving those limbs through space though.

arabianhorselover · January 2015

Yes. That's true.

BigGuy47 · January 2015

You can also do bulgarian split squats to take the load off your back.

http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

That said, go ahead and see your doctor.

arabianhorselover · January 2015

BigGuy47 wrote: »

You can also do bulgarian split squats to take the load off your back.

http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

That said, go ahead and see your doctor.

\\

Looks like a good website. Thank you.

arabianhorselover · January 2015

Update: I went to the doctor yesterday, had x-rays, and it looks like the arthritis has gotten worse since 2009. So I guess that's my problem, but no indication as to why all the pain is on the left side. She doesn't see any reason for me to change my exercise routine unless something really bothers me.

Stronglifts and My Back

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