Overcoming a lower back injury.
big_jon_1988
Posts: 58 Member
I've been having pretty bad lower back issues over the last year and a half on and off, generally it's something that starts to go away, I give it months to heal and it gets reinjured when I start to ease back in, last two times from squats, before that it was picking up dumbbells to shrug.
It's been a big enough issue that I can no longer back squat or deadlift for the time being, I originally was thinking it was a disk issue, and unfortunately where I live it's like a year waiting list for an MRI.
2 months ago I tried to backsquat light again after a 3 month rest period from the last injury, and with very little weight 135 it tweaked out again, basically hard to walk for a week, really bad. So I finally got fed up and looked into a good phisiotherepist, been seeing him for 2 months, working back up, building core and back strength up, generally I feel pretty good day to day now, but I still have bad days, today is one of them.
It's very demoralizing to go from being strong to very weak in a short period of time. I miss back squats and deadlifts, but I'm trying to remain vigilant to heal my injury to get back to them not trying to rush at all.
Anyways my question is mainly has anyone overcome something like this? I'm just so frustrated and want to hear a success story. I used to deadlift 405 for reps, now I have to be careful about picking up 100 pounds. Anyone gotten past something similar?
It's been a big enough issue that I can no longer back squat or deadlift for the time being, I originally was thinking it was a disk issue, and unfortunately where I live it's like a year waiting list for an MRI.
2 months ago I tried to backsquat light again after a 3 month rest period from the last injury, and with very little weight 135 it tweaked out again, basically hard to walk for a week, really bad. So I finally got fed up and looked into a good phisiotherepist, been seeing him for 2 months, working back up, building core and back strength up, generally I feel pretty good day to day now, but I still have bad days, today is one of them.
It's very demoralizing to go from being strong to very weak in a short period of time. I miss back squats and deadlifts, but I'm trying to remain vigilant to heal my injury to get back to them not trying to rush at all.
Anyways my question is mainly has anyone overcome something like this? I'm just so frustrated and want to hear a success story. I used to deadlift 405 for reps, now I have to be careful about picking up 100 pounds. Anyone gotten past something similar?
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Sure. I have a progressive joint disease. It takes me roughly a half hour just to walk when I wake up because of all the swelling and stiffness. I used a cane for years. Recently I obtained state record in the USAPL, so thing can get better if you find ways of improving your situation.
When you find out what is exactly going on with your reoccurring injury, I would find a local Starting Strength coach(Dr Buraki or Dr Feigenbaum will do online training if that is a option) and work with him/her. They help strengthen many many people that have simular issues as you.
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big_jon_1988 wrote: »I've been having pretty bad lower back issues over the last year and a half on and off, generally it's something that starts to go away, I give it months to heal and it gets reinjured when I start to ease back in, last two times from squats, before that it was picking up dumbbells to shrug.
It's been a big enough issue that I can no longer back squat or deadlift for the time being, I originally was thinking it was a disk issue, and unfortunately where I live it's like a year waiting list for an MRI.
2 months ago I tried to backsquat light again after a 3 month rest period from the last injury, and with very little weight 135 it tweaked out again, basically hard to walk for a week, really bad. So I finally got fed up and looked into a good phisiotherepist, been seeing him for 2 months, working back up, building core and back strength up, generally I feel pretty good day to day now, but I still have bad days, today is one of them.
It's very demoralizing to go from being strong to very weak in a short period of time. I miss back squats and deadlifts, but I'm trying to remain vigilant to heal my injury to get back to them not trying to rush at all.
Anyways my question is mainly has anyone overcome something like this? I'm just so frustrated and want to hear a success story. I used to deadlift 405 for reps, now I have to be careful about picking up 100 pounds. Anyone gotten past something similar?
Sounds like a progressive form issue that will require extensive work with a good physio and trainer to correct your form and identify where your deficiencies exist.0 -
Agreed with the above...I have/had the same issue. poor flexibility led to bad form on those lifts. bad form led to a back injury. I ended up taking 6-7 months off those lifts. Funny thing is, some prednisone for a shoulder injury basically cleared up the residual pain i was having after stopping those lifts for a couple of months.
I'm now back at squats, going light, and working my way up. Real deadlifts (i'm doing hex bar lifts for the time being) will have to wait for now.0 -
big_jon_1988 wrote: »I've been having pretty bad lower back issues over the last year and a half on and off, generally it's something that starts to go away, I give it months to heal and it gets reinjured when I start to ease back in, last two times from squats, before that it was picking up dumbbells to shrug.
It's been a big enough issue that I can no longer back squat or deadlift for the time being, I originally was thinking it was a disk issue, and unfortunately where I live it's like a year waiting list for an MRI.
2 months ago I tried to backsquat light again after a 3 month rest period from the last injury, and with very little weight 135 it tweaked out again, basically hard to walk for a week, really bad. So I finally got fed up and looked into a good phisiotherepist, been seeing him for 2 months, working back up, building core and back strength up, generally I feel pretty good day to day now, but I still have bad days, today is one of them.
It's very demoralizing to go from being strong to very weak in a short period of time. I miss back squats and deadlifts, but I'm trying to remain vigilant to heal my injury to get back to them not trying to rush at all.
Anyways my question is mainly has anyone overcome something like this? I'm just so frustrated and want to hear a success story. I used to deadlift 405 for reps, now I have to be careful about picking up 100 pounds. Anyone gotten past something similar?
You should try taking up Pilates but make sure you go to an actual class and let the instructor know of your back issues. Pilates might go some way to helping the lower back problems.0 -
I can't tell you that I've recovered. I will never squat anything more than body weight, and I will likely never pick up a dumbell heavier than 30lbs or so. I have had a lamenectomy in the L4/L5 disc of my back, and I've also managed to re-injure that disc twice since then, plus two others. I have spinal stenosis, degenerative disc disease, and a history of bad backs in my family. I stick with body weight these days or use weights only when I can keep that weight off my lower back. See a good doctor, preferably one that deals in sports medicine or an Ortho doctor. Find out what's causing the pain so you can deal with it. You can recover with a strong core. I was told after my surgery that I would never run again, never lift more than 15lbs, and should expect some deal of pain the rest of my life. For years I listened to them, then I started my journey here at MFP. I lost 126lbs, and now can run a 5k, lift 30-50lbs without any damage to my back (as long as I lift it correctly), and have built a core as solid as I can. For me what helped the most was yoga, stretching, and core work. Then more core work. Then some core work on top of that. Then when I was really tired, more core work. Core core core.8
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Spliner1969 wrote: »I can't tell you that I've recovered. I will never squat anything more than body weight, and I will likely never pick up a dumbell heavier than 30lbs or so. I have had a lamenectomy in the L4/L5 disc of my back, and I've also managed to re-injure that disc twice since then, plus two others. I have spinal stenosis, degenerative disc disease, and a history of bad backs in my family. I stick with body weight these days or use weights only when I can keep that weight off my lower back. See a good doctor, preferably one that deals in sports medicine or an Ortho doctor. Find out what's causing the pain so you can deal with it. You can recover with a strong core. I was told after my surgery that I would never run again, never lift more than 15lbs, and should expect some deal of pain the rest of my life. For years I listened to them, then I started my journey here at MFP. I lost 126lbs, and now can run a 5k, lift 30-50lbs without any damage to my back (as long as I lift it correctly), and have built a core as solid as I can. For me what helped the most was yoga, stretching, and core work. Then more core work. Then some core work on top of that. Then when I was really tired, more core work. Core core core.
This is so important. Many doctors believe(quite correctly) that their patients aren't willing to put the effort in to adapt around injuries like this, and so their recommendations will never lead down a path that will either work around the injury, or build appropriate strength to prevent/postpone future injuries when one is likely(based on history/current diagnosis)
When caught far enough in advance core strength/deficiencies can be adapted and corrected to prevent or postpone injury/inflammation in a relatively healthy and strong younger person. When addressed after injury, it can be impossible gain full resolution of structural and strength deficiencies due to the existing structural damage due to the injury.2 -
stanmann571 wrote: »This is so important. Many doctors believe(quite correctly) that their patients aren't willing to put the effort in to adapt around injuries like this, and so their recommendations will never lead down a path that will either work around the injury, or build appropriate strength to prevent/postpone future injuries when one is likely(based on history/current diagnosis)
When caught far enough in advance core strength/deficiencies can be adapted and corrected to prevent or postpone injury/inflammation in a relatively healthy and strong younger person. When addressed after injury, it can be impossible gain full resolution of structural and strength deficiencies due to the existing structural damage due to the injury.
Agreed. My issues were addressed not only after injury but years after believing the prognosis that I could never do more. Had I worked on it 10 years prior to my start here to fitness I'd be in even better shape, and may have avoided much more recent injuries. Live and learn.
From the OP's original post though, one mistake I originally made was ignoring the injury for years before it took me down. For years it was a nagging pain and limited what I could do, eventually I ended up in emergency surgery which could have been avoided. See a doctor. An Orthopedic surgeon will sometimes recommend surgery right away (as will some of these quick in/out back pain hospitals you see on TV). A good Orthopedic surgeon will try to avoid it by use of steroids, physical therapy, and building core strength, then resort to surgery if needed.0 -
Spliner1969 wrote: »stanmann571 wrote: »This is so important. Many doctors believe(quite correctly) that their patients aren't willing to put the effort in to adapt around injuries like this, and so their recommendations will never lead down a path that will either work around the injury, or build appropriate strength to prevent/postpone future injuries when one is likely(based on history/current diagnosis)
When caught far enough in advance core strength/deficiencies can be adapted and corrected to prevent or postpone injury/inflammation in a relatively healthy and strong younger person. When addressed after injury, it can be impossible gain full resolution of structural and strength deficiencies due to the existing structural damage due to the injury.
Agreed. My issues were addressed not only after injury but years after believing the prognosis that I could never do more. Had I worked on it 10 years prior to my start here to fitness I'd be in even better shape, and may have avoided much more recent injuries. Live and learn.
From the OP's original post though, one mistake I originally made was ignoring the injury for years before it took me down. For years it was a nagging pain and limited what I could do, eventually I ended up in emergency surgery which could have been avoided. See a doctor. An Orthopedic surgeon will sometimes recommend surgery right away (as will some of these quick in/out back pain hospitals you see on TV). A good Orthopedic surgeon will try to avoid it by use of steroids, physical therapy, and building core strength, then resort to surgery if needed.
For most people, core work is hard... and not very sexy. and doesn't give immediate observable gains.
The great thing is though, once you've got that solid foundation, everything else is so much easier, including some less obvious stuff like pullups and pushups(and squats and DLs of course)4 -
stanmann571 wrote: »The great thing is though, once you've got that solid foundation, everything else is so much easier, including some less obvious stuff like pullups and pushups(and squats and DLs of course)
Agree x10000!0 -
Yeah, I've been building up the core strength again a number of times a week, I've also been working to improve form based on my phisiotherepists recommendations. I've found overhead squats to feel better and goblet squats as well. Been taking it slow, though it can be difficult sometimes because I work a very physical job. Thanks for the advice.1
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Hey, I'm dealing with something similar. I haven't been able to squat or deadlift for maybe 3 months now due to a back injury. A few times I thought I was better, but then it started acting up again. My ego is bruised and I feel pathetic in my squat shoes, with *kitten* 95 lbs on the bar. But most of all I miss training for powerlifting. I have days in the gym now where I just want to throw something at someone. I'm *kitten* tired of it.
I guess I didn't help. Just commiserating with you.2 -
Yeah, it kind of blows, I've been overhead squating a little more weight each week because back squats even with a tiny amount of weight could hurt my back. Last week I was doing 50 lbs total, it's a little bit odd seeing a 220lb guy who's been lifting for 7 years or so squatting such a tiny amount of weight. Especially when I move over to bench press and am repping out near 300. Lol. At least I bike a lot so my legs are still strong.0
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jdscrubs32 wrote: »big_jon_1988 wrote: »I've been having pretty bad lower back issues over the last year and a half on and off, generally it's something that starts to go away, I give it months to heal and it gets reinjured when I start to ease back in, last two times from squats, before that it was picking up dumbbells to shrug.
It's been a big enough issue that I can no longer back squat or deadlift for the time being, I originally was thinking it was a disk issue, and unfortunately where I live it's like a year waiting list for an MRI.
2 months ago I tried to backsquat light again after a 3 month rest period from the last injury, and with very little weight 135 it tweaked out again, basically hard to walk for a week, really bad. So I finally got fed up and looked into a good phisiotherepist, been seeing him for 2 months, working back up, building core and back strength up, generally I feel pretty good day to day now, but I still have bad days, today is one of them.
It's very demoralizing to go from being strong to very weak in a short period of time. I miss back squats and deadlifts, but I'm trying to remain vigilant to heal my injury to get back to them not trying to rush at all.
Anyways my question is mainly has anyone overcome something like this? I'm just so frustrated and want to hear a success story. I used to deadlift 405 for reps, now I have to be careful about picking up 100 pounds. Anyone gotten past something similar?
You should try taking up Pilates but make sure you go to an actual class and let the instructor know of your back issues. Pilates might go some way to helping the lower back problems.
I'm no lifter or anything but I'll second Pilates. I had a back issue years ago from repetitive use and doing Pilates was the only time I'd be pain free. I also got stretches at physio. You might want to try stretching and increasing flexibility because perhaps you are compensating for tight muscles with your Form causing injuries (why the heck for Form always correct to be capitalized?)1 -
It sounds like a pinched nerve maybe? I had sciatica so bad for a year I was taking multiple pain killers and 20+ Advil a day. I finally took a steroid pack and it's been gone for 7 years.1
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An MRI is bound to show dislocated or herniated disks. It's a waste of money and time. I'd get an X-ray to see if you have a fracture in anything. If you get cleared from that ask for a steroid pack. My disks look like *kitten* but I'm fine.1
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I feel pathetic in my squat shoes, with *kitten* 95 lbs on the bar.
lol. how relative everything is. just getting to 95 pounds without any (so far touch wood) repercussions made me ecstatic a few weeks ago. i've been trying to squat for three years, and it seems like every time i reach that particular weight something breaks and i'm back to start-over-all-over-again once again.
i'm not saying that in an 'i win' kind of way or trying to make it seem like you don't have a case for your own emotions. i'm more posting just to say how much i relate to the feeling itself. i find i don't even want to put 25's on the bar, in case the next time people see me using them is back to being just a long-term dream.
i don't know yet what my own problem is, but mine seems to be some kind of hip dysfunction, and/or a residue of a very old foot injury. or some mashed-up combination of both. in the meantime though, i do relate. even staying in there and continuing to try and find a genuine, safe way around or past it can make me feel pitiful and wannabe-ish.
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An MRI is bound to show dislocated or herniated disks. It's a waste of money and time. I'd get an X-ray to see if you have a fracture in anything. If you get cleared from that ask for a steroid pack. My disks look like *kitten* but I'm fine.
Yeah I got an xray a few months ago, nothing turned up0 -
I feel like it's all fine and dandy to tell someone to "stretch" but really, if you don't know what the injury is, you don't know what stretches are best. And it might be that someone needs more strengthening or mobilization exercises as well.
I hurt my back. What would you tell me to do? Only the PT knows it was facet joint syndrome and what should be done for that injury.1 -
Yeah I mean I do feel that hamstring tightness and lack of ankle mobility have both may have been a factor in this injury, so I am setting aside more time to stretch. I should probably do more though still. I've also been hitting core twice a week at the gym along with my regular split, and doing planks a few times a week on top of that.1
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big_jon_1988 wrote: »Yeah I mean I do feel that hamstring tightness and lack of ankle mobility have both may have been a factor in this injury, so I am setting aside more time to stretch. I should probably do more though still. I've also been hitting core twice a week at the gym along with my regular split, and doing planks a few times a week on top of that.
Yeah my PT prescribed planks making sure to have the proper posterior pelvic tilt. I'm supposed to be doing side planks to but god I *kitten* hate them.1 -
Yeah I am going to start side planks this week too I think, I've been avoiding them too long.
I've found downward dog pose to help a lot, back extensions and bridges, also oblique twists.0 -
big_jon_1988 wrote: »Yeah I am going to start side planks this week too I think, I've been avoiding them too long.
I do them on my knees hahaha. That's how you know there's a weakness/imbalance.3 -
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Don't screw around with your back, especially for those of you still in your younger years. Get to a doctor, physio, and whatever else you need to do rather than just hope it gets better.
Though I agree that the course of action for many back injuries involved core work, it's often specific to the injury. Don't guess and chance making things worse. Get the Xrays, the MRI, or whatever else is needed to sort it out and treat it properly.
I was told some 7 (or maybe 8) years ago that I would likey not walk without a cane, and/or have to undergo back surgery(s) soon if I didn't protect my back and listen to my treatment team. And I was told that most likely, I would still be dealing with surgery(s) within a year or two.
Now that 7 or 8 years later an MRI has revealed a fragmented disc, and that surgery is probably not going to be avoided for much longer if I want full mobility long term. I'm in a holding pattern of "don't overdo ANYTHING" until it's taken care of, unless I want to risk being on my back, unable to do much of anything physical. But in that time the technology has advanced a lot, and if anything the operation will make me more capable than I've been in years. It's a trade off but time well spent IMO.
I hate side planks too. And some of the stretches I do. And backing off when mentally I would love nothing more than pushing a little more. And only being able to lift heavy with certain muscle groups. But the options aren't always pretty. The thought of having limited mobility, less quality of life, and maybe a long time flat on my back in recovery has a way of changing your perspective.
If they tell you to do side planks, do yourself a favor. Hate doing your side planks, because it's better than the alternative of possibly never doing a side plank again.
Signed,
Someone who was ignoring the problem unless a harsh reality was in my face.5 -
big_jon_1988 wrote: »An MRI is bound to show dislocated or herniated disks. It's a waste of money and time. I'd get an X-ray to see if you have a fracture in anything. If you get cleared from that ask for a steroid pack. My disks look like *kitten* but I'm fine.
Yeah I got an xray a few months ago, nothing turned up
It's more expensive, and you should probably see an ortho doc to interpret it, but an MRI will show things an x-ray won't. Each time I've had pinched nerves due to a bulging or herniated disc it took an MRI to diagnose it. X-rays weren't helpful. Just food for thought. Even your family doctor can order one if the pain is still there and the x-rays aren't showing anything.
Here's an example of a herniated/bulging disc pinching nerves revealed by an MRI:
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Spliner1969 wrote: »big_jon_1988 wrote: »An MRI is bound to show dislocated or herniated disks. It's a waste of money and time. I'd get an X-ray to see if you have a fracture in anything. If you get cleared from that ask for a steroid pack. My disks look like *kitten* but I'm fine.
Yeah I got an xray a few months ago, nothing turned up
It's more expensive, and you should probably see an ortho doc to interpret it, but an MRI will show things an x-ray won't. Each time I've had pinched nerves due to a bulging or herniated disc it took an MRI to diagnose it. X-rays weren't helpful. Just food for thought. Even your family doctor can order one if the pain is still there and the x-rays aren't showing anything.
Here's an example of a herniated/bulging disc pinching nerves revealed by an MRI:
Yeah, the plan is to get an MRI, only issue is where I live it's a year wait list to get one0 -
I feel your pain, literally.
I'm 3+ months post op (laminectomy microdiscectomy L5 S1) and the pain I was in daily was absolutely miserable. Going from lifting, running, obstacle races, yoga (yes, yoga. It does not fix all back problems) to just about nothing SUCKED and it affected most aspects of my life. I spent 33 years sedentary and when I finally got in shape, my body failed me. Long story short, surgery was 100% worth it for me and I've just started lifting again within the last month. Building core strength was what my physical therapy was centered around and I continue doing those exercises in my current routine
I started with bodyweight only, which was very humbling. The loss of strength and mass (what little I had) was a total blow to my ego, but I know it's only temporary. It sucks having to strip the bar of all the weight I used to lift and start over, but I absolutely do not want to end up in an OR again, so I am un-learning all my bad lifting habits and starting over. I may never put up big numbers again and that's okay; I'm just happy to be lifting at all at this point.
I'd get on that MRI waiting list and I'd take forum advice with a grain of salt. No one knows what your specific injury/issue is. To blindly follow advice from a stranger could be very dangerous.
ETA: if it ends up being a spine/disc issue, see a neurosurgeon, not an orthopedic surgeon.1 -
_dracarys_ wrote: »I'd get on that MRI waiting list and I'd take forum advice with a grain of salt. No one knows what your specific injury/issue is. To blindly follow advice from a stranger could be very dangerous.
ETA: if it ends up being a spine/disc issue, see a neurosurgeon, not an orthopedic surgeon.
Although in my area an orthopedic surgeon was a better choice (the local orthopedic group had a lot of experience, and I had no previous issues with my spinal cord, the discs were simply pushing on it) I'd have to agree. We can all guess all day and only compare the OP's post with our own issues. Bottom line is the MRI will, at the very least give you peace of mind, at the very most, identify any structural issues if they exist. Generally neurosurgeons tend to focus on spinal cord injuries/damage, while orthopedic back surgeons focus on the structure of the back. It's tough to say which would be best in your area but your family doctor can likely point you in the right direction if it's needed.
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Use to power lift, quit at 34, started back at 46. I'm 51, weigh 255 @ 6'3. I have degenerated disc, what's not is bulging and one herniated ruptured disc, also c5-c6 pinched nerve. I've been doing PT exercises for 3 years in addition to workouts. As long as I keep doing PT exercises I'm good. Had the MRI to confirm. I just work around it and don't do things to aggravate it, like bad form while working out.
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I'm not doctor and I don't know all about your issues but I can say that I suffered from sciatic pain for a few years,to the point where my husband would literally have to carry me to the emergency room for pain killers! Once it settled down enough to move around I did a lot of PT, very light stretching, massages, light yoga, light core work and I worked on building strength in my back side with simple easy body resistance movements. Once I felt that it was under control I added some light weights... like 3 LB weights and continued the PT, yoga, massages and body strength exercises. The way it was explained... I'm not going to "fix" the nerve but I can certainly build strength around the muscles that surround it, which will protect it from tweaking or triggering again. I also started shooting 'Just Black Cherry Juice' daily... one shot in the morning and one at night. It was hard because the stuff is like 100% sugar but it did the trick. Not an overnight fix by any means in fact it took about 3 months before I felt relief/benefits. That was a few years ago and while I am always cautious of that area, I've built enough strength and muscle that I can lift super heavy without worries. I hope this helps a little bit. It sucks having back issues that's for certain!2
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