Hurt lower back doing weights. Anything I can do?
Discussion
Last weekend, I was feeling pretty good, so I had a good session on the weights.
I was feeling quite pleased that I have found a routine that seems to work for me and I was happy with my form on most exercises. All very safe, manageable and relatively light stuff that was nevertheless giving me a good workout for my needs.
Got to the last exercise, bent over barbell row, and half way through the last set of 8, I felt a pain in my lower back. I put the weight down immediately and waited. It seemed to subside so I finished my set and that was it for the day.
The following day, I was a bit stiff/sore but assumed because I'd done 3 sets of deadlifts as well the barbell rows that maybe it was just DOMS.
It's now Thursday and I've been binging on ibuprofen for the pain.
I've always had a fairly weak / poor lower back so I was keen to strengthen it.
Now I feel like I can't even do any weightlifting and that is depressing as I was actually just starting to actually enjoy it (whereas, if I'm honest, I wasn't at first).
Is there anything I can do, any other weight training or muscular exercise.
How long can I expect to be a cripple for? Any advice is gratefully received.
I was feeling quite pleased that I have found a routine that seems to work for me and I was happy with my form on most exercises. All very safe, manageable and relatively light stuff that was nevertheless giving me a good workout for my needs.
Got to the last exercise, bent over barbell row, and half way through the last set of 8, I felt a pain in my lower back. I put the weight down immediately and waited. It seemed to subside so I finished my set and that was it for the day.
The following day, I was a bit stiff/sore but assumed because I'd done 3 sets of deadlifts as well the barbell rows that maybe it was just DOMS.
It's now Thursday and I've been binging on ibuprofen for the pain.
I've always had a fairly weak / poor lower back so I was keen to strengthen it.
Now I feel like I can't even do any weightlifting and that is depressing as I was actually just starting to actually enjoy it (whereas, if I'm honest, I wasn't at first).
Is there anything I can do, any other weight training or muscular exercise.
How long can I expect to be a cripple for? Any advice is gratefully received.
Bent over rows are technically quite difficult to get right, you might think your form is OK, but perhaps it isn't. Also, it's not a great excercise for strengthening your lower back as all the movement should be accross your upper back (if done right).
Good mornings and stiff legged deadlifts are you best bet for strengthening your lower back. Start light, go slow, and focus on form until your confident you've nailed them.
Also bear in mind the lower back can take a long time to recover as there's not much blood flow to the area.
Good mornings and stiff legged deadlifts are you best bet for strengthening your lower back. Start light, go slow, and focus on form until your confident you've nailed them.
Also bear in mind the lower back can take a long time to recover as there's not much blood flow to the area.
Do some gentle leg raises to help strengthen your core while you're recovering. Make sure to use your abs/obliques NOT your back muscles to stabilise yourself.
Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
Feel for you OP - I tore something in my lower back a few months back whilst moving a mattress up some stairs. No weight, just overstretched/twisted strangely and then *POP* - was in agony. All I can recommend is light stretching, movement and light massage. Sitting most of the day at a desk, in meetings or on crowded trains definitely doesn't help!
As a previous poster has commented, it can take ages to heal. What I found was that I had to watch out for doing anything remotely strenuous even when it felt 'OK' as that fired it back up again. Even now I get the odd twinge. I used to do a fair bit of lifting, but very little these days as life has got in the way so that probably doesn't help things!
As a previous poster has commented, it can take ages to heal. What I found was that I had to watch out for doing anything remotely strenuous even when it felt 'OK' as that fired it back up again. Even now I get the odd twinge. I used to do a fair bit of lifting, but very little these days as life has got in the way so that probably doesn't help things!
CaptainSensib1e said:
Bent over rows are technically quite difficult to get right, you might think your form is OK, but perhaps it isn't. Also, it's not a great excercise for strengthening your lower back as all the movement should be accross your upper back (if done right).
Yeah I think my form does leave much to be desired on this exercise. I think I may have rounded my back. I also do them with underhand grip (if that matters) to try and engage the biceps more (saves me doing bicep curls!).Maybe I'd be better with the dumbbell version where you rest your knee onto a bench and do one arm at a time?
Better still, if I wasn't such a f
king weakling I'd be able to do pull ups! I could do with losing a couple of stone first though.CaptainSensib1e said:
Good mornings and stiff legged deadlifts are you best bet for strengthening your lower back. Start light, go slow, and focus on form until your confident you've nailed them.
Also bear in mind the lower back can take a long time to recover as there's not much blood flow to the area.
I've been doing deadlifts, albeit at a fairly light weight as I'm concious that I have a weak back. I can probably do 2x the weight I am doing potentially but I deliberately don't. I felt I was doin them with decent form and I didn't have any issues here. Maybe I should instead look into those exercises you suggest.Also bear in mind the lower back can take a long time to recover as there's not much blood flow to the area.
WinstonWolf said:
Do some gentle leg raises to help strengthen your core while you're recovering. Make sure to use your abs/obliques NOT your back muscles to stabilise yourself.
Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
Thanks! I honestly wouldn't be surprised if I had un-even length legs in all honesty. I've always walked funny, and have quite short legs for a bloke of my height - I am 5'10" however I only have a 30" leg.Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
Manners2001 said:
Feel for you OP - I tore something in my lower back a few months back whilst moving a mattress up some stairs. No weight, just overstretched/twisted strangely and then *POP* - was in agony. All I can recommend is light stretching, movement and light massage. Sitting most of the day at a desk, in meetings or on crowded trains definitely doesn't help!
As a previous poster has commented, it can take ages to heal. What I found was that I had to watch out for doing anything remotely strenuous even when it felt 'OK' as that fired it back up again. Even now I get the odd twinge. I used to do a fair bit of lifting, but very little these days as life has got in the way so that probably doesn't help things!
I've always had problems with my back, but I've done a bloody good job on it this time.As a previous poster has commented, it can take ages to heal. What I found was that I had to watch out for doing anything remotely strenuous even when it felt 'OK' as that fired it back up again. Even now I get the odd twinge. I used to do a fair bit of lifting, but very little these days as life has got in the way so that probably doesn't help things!
Maybe I'm just not cut out for weight lifting. I am pretty weak even after years of doing it - for example, my 1RM at bench is probably only about 60kg, squat probably about 80kg and once managed 5 reps @ 120 kg deadlift but I've never done it since (I only really wanted to prove to myself I could do it). Basically I have to work at being average!
Also, since the initial gains I haven't really gained a huge amount of muscle. You certainly would not know by looking at me I lifted. I am probably average to slightly above average build but no bigger.
TameRacingDriver said:
Also, since the initial gains I haven't really gained a huge amount of muscle. You certainly would not know by looking at me I lifted. I am probably average to slightly above average build but no bigger.
Sounds like you need a better structured diet and program. Have you thought about doing something like Stronglifts or starting strength? Or a more hypertrophy focussed split routine if that's what you're looking for (nothing wrong with that but I don't know what they are).
Even something like I do (the BWF Recommended Routine) has progressions for everything including pull ups and also is designed to build a strong core. It also has enough latitude that you can include some weight lifting particularly leg - squats, deadlifts etc. You also don't need much equipment. I really like it.
Nothing will get you ripped though if you don't diet to match your exercise.
As below, Diet and Sleep are hugely important. And once better, keep working at Pullups/chin-ups till you can do them, then add weight!. Aside from back they are also good for the biceps and most people regard them as essential.
Also easy to do at home by getting a pull up bar/pullup & dips station.
Also easy to do at home by getting a pull up bar/pullup & dips station.
Thanks, my routine is all compounds, so bench, squats, deadlifts, military press, rows. I've got a bench and a squatting rack which doubles as a pull up bar. I've no shortage of equipment really. I've been doing it a while but my primary aim at the minute is to shed the excess weight (about 2 - 3 stone).
Good news is my back is feeling quite a bit better today.
Good news is my back is feeling quite a bit better today.
WinstonWolf said:
Do some gentle leg raises to help strengthen your core while you're recovering. Make sure to use your abs/obliques NOT your back muscles to stabilise yourself.
Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
The above. Hyperextrensions are a crucial core exercise often overlooked, but they isolate the erector spinae (muscles of the lower back you've most probably hurt, the same muscle also used in squats, deadlifts, goodmornings etc) which is what you need. Work up to 20-30 slow.Get your legs measured (I'm being serious) to make sure they're the same length. This can be an underlying cause of lower back problems.
It's impossible to accurately diagnose a problem over an internet forum. However it sounds as if you may have simple mechanical lower back pain. This in itself is nothing much to worry about.
Caveat: see GP / A&E urgently if - weakness or loss of power in legs (not due to pain but absolute); changes in sensation i.e. numbness or tingling, especially between the legs; changes in bowel and bladder function.
Otherwise: 'active rest' doing light activity with full mobilisation to your tolerable range of motion; if you wish and no reasons not to, a short 5-7 day course of ibuprofen or similar NSAID +/- paracetamol; alternating hot / cold packs to the lower back; and gentle self-massage using a tennis ball or soft foam roller. If the pain worsens or continues more than a few days, see your GP. If it recurs, arrange a referral with a recommended sports physio.
Movement dysfunction is likely to be at the root of this. Even when you're fully aware of such issues, it takes patience and commitment to resolve. ORD's advice on coaching is excellent. However I would disagree somewhat on the interpretation of the mechanics underlying your pain.
Many movement dysfunctions resulting in lower back pain can be traced back to a syndrome of biomechanical deficiencies around the lower back and hips. Defined by Janda, a Czech sports physician , this is colloquially known as lower crossed syndrome. Specifically, the hip flexors at the front and spinal erectors at the rear are over-active and tight, with the corresponding antagonist muscle groups (gluteals and lower abdominals respectively) being underactivated, weak and loose.
Collectively these imbalances arise from prolonged sitting and inadequate movement patterning. In a Western society where most people have spent long periods seated for much of their relatively sedentary lives, this is predictably commonplace.
You may need to go right back to basics before you try to develop strength. Remember form is everything. If you can't lift the weight with good form, you can't lift it.
Some encouraging words - if this describes you accurately, the deficit is likely predominantly neurological. In other words, you may not need to build a lot of muscle to get back to healthy movement, and just need to wake up existing muscle. If you sit for prolonged periods, chances are that your glutes and lower abs have simply 'forgotten' how to fire correctly. This can be addressed with appropriate activation and strengthening measures. Stretching of the tight muscles associated with this syndrome has some value, but the first line is typically generic strength development in the under-used muscles.
A safe place to start would be with the following two exercises.
Hollow-body holds:
http://gymnasticswod.com/content/hollow-body
Goblet squats as per Dan John's instructions:
https://www.t-nation.com/training/goblet-squats-10...
Hope this helps.
Caveat: see GP / A&E urgently if - weakness or loss of power in legs (not due to pain but absolute); changes in sensation i.e. numbness or tingling, especially between the legs; changes in bowel and bladder function.
Otherwise: 'active rest' doing light activity with full mobilisation to your tolerable range of motion; if you wish and no reasons not to, a short 5-7 day course of ibuprofen or similar NSAID +/- paracetamol; alternating hot / cold packs to the lower back; and gentle self-massage using a tennis ball or soft foam roller. If the pain worsens or continues more than a few days, see your GP. If it recurs, arrange a referral with a recommended sports physio.
Movement dysfunction is likely to be at the root of this. Even when you're fully aware of such issues, it takes patience and commitment to resolve. ORD's advice on coaching is excellent. However I would disagree somewhat on the interpretation of the mechanics underlying your pain.
Many movement dysfunctions resulting in lower back pain can be traced back to a syndrome of biomechanical deficiencies around the lower back and hips. Defined by Janda, a Czech sports physician , this is colloquially known as lower crossed syndrome. Specifically, the hip flexors at the front and spinal erectors at the rear are over-active and tight, with the corresponding antagonist muscle groups (gluteals and lower abdominals respectively) being underactivated, weak and loose.
Collectively these imbalances arise from prolonged sitting and inadequate movement patterning. In a Western society where most people have spent long periods seated for much of their relatively sedentary lives, this is predictably commonplace.
You may need to go right back to basics before you try to develop strength. Remember form is everything. If you can't lift the weight with good form, you can't lift it.
Some encouraging words - if this describes you accurately, the deficit is likely predominantly neurological. In other words, you may not need to build a lot of muscle to get back to healthy movement, and just need to wake up existing muscle. If you sit for prolonged periods, chances are that your glutes and lower abs have simply 'forgotten' how to fire correctly. This can be addressed with appropriate activation and strengthening measures. Stretching of the tight muscles associated with this syndrome has some value, but the first line is typically generic strength development in the under-used muscles.
A safe place to start would be with the following two exercises.
Hollow-body holds:
http://gymnasticswod.com/content/hollow-body
Goblet squats as per Dan John's instructions:
https://www.t-nation.com/training/goblet-squats-10...
Hope this helps.
Great advice above. I went through the exact same thing as the OP recently and feared the worst. A very good chiropractor quickly identified the issue and noted that one of my legs was an inch ‘shorter’ than the other, not because of their true length, but because of a muscular imbalance.
I knew my lower back wasn’t right but did nothing about it. I took my injury as a warning and acted on it!
I knew my lower back wasn’t right but did nothing about it. I took my injury as a warning and acted on it!
Try adding yoga to your weekly programme, I've got a worn lower back from years of footie and squash, had to give up both in my late 30s due to spasms, am now in my 50s and took up yoga a couple of years ago, took a while to achieve reasonable flexibility, but now I have almost no issues, even 4-5 hour drives which would have caused me pain for days after are ok.
If it continues or reappear I'd absolutely recommend seeing a physiotherapist.
One session and they'll likely tell you exactly what the problem is and give you exercises to fix it. It's often not the sore area that's the problem. I strained a quad quite badly but it was because my hamstrings were weak relative to my quads. My quads were compensating for weaker hamstrings.
Maybe your core is a little weak and your back is compensating, that's quite common. I'm working on that just now.
It's a bit of learning process understanding how all of your muscles interact but a physiotherapist helps. My girlfriend is a physiotherapist and I've certainly learned a lot to help improve posture and imbalances.
And stretch stretch stretch. What a difference that makes.
One session and they'll likely tell you exactly what the problem is and give you exercises to fix it. It's often not the sore area that's the problem. I strained a quad quite badly but it was because my hamstrings were weak relative to my quads. My quads were compensating for weaker hamstrings.
Maybe your core is a little weak and your back is compensating, that's quite common. I'm working on that just now.
It's a bit of learning process understanding how all of your muscles interact but a physiotherapist helps. My girlfriend is a physiotherapist and I've certainly learned a lot to help improve posture and imbalances.
And stretch stretch stretch. What a difference that makes.
How do quads compensate for hamstrings? One extends the knee; the other flexes it.
This is why I advised to see an expensive coach. Most PTs, physios etc etc have no clue whatsoever. Osteopaths are actively dangerous.
I agree with a lot of what the chap above said (in the lengthy post), except that I don’t really buy that muscles can somehow avoid activation. If you extend your hips, your glutes ‘fire’; if they didn’t, your hips wouldn’t extend. But that may just be a matter of terminology - weakness caused by neurological factors (rather than lack of muscle mass) is how I would describe it.
I also think the typical sedentary male has tiny and weak glutes, though, so a little hypertrophy wouldn’t hurt.
This is why I advised to see an expensive coach. Most PTs, physios etc etc have no clue whatsoever. Osteopaths are actively dangerous.
I agree with a lot of what the chap above said (in the lengthy post), except that I don’t really buy that muscles can somehow avoid activation. If you extend your hips, your glutes ‘fire’; if they didn’t, your hips wouldn’t extend. But that may just be a matter of terminology - weakness caused by neurological factors (rather than lack of muscle mass) is how I would describe it.
I also think the typical sedentary male has tiny and weak glutes, though, so a little hypertrophy wouldn’t hurt.
ORD said:
How do quads compensate for hamstrings? One extends the knee; the other flexes it.
I'm absolutely no expert and happy to be corrected by anyone, but a quick search online provides plenty of results on quad dominance. Fixing this worked for me and has worked for many others. Much stronger and more stable in the gym.ORD said:
This is why I advised to see an expensive coach. Most PTs, physios etc etc have no clue whatsoever. Osteopaths are actively dangerous.
Disagree with physiotherapists, agree with the rest. I'm sure there are some useless physiotherapists, but you could say that with most professions. Out of physios, chiros and osteopaths, it's the only one that is scientifically based.
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