Lower back concerns

[David.W]

HI, ive been training now for a few months and for the past 6-7 weeks ive been working strictly with a big 5 routine.(bench,dip,pull-up,squat & dead)Ive aslo added Bent over DB rows or upright DB rows depending on what day it is.
So my question is, ive noticed last week I have some lower back stiffness, very low, just above my left glute actually and its hard to tell wether its my back or glute at times until I bend over, then I can clearly feel mild aching in the small of the back, more to my left.

I have never noticed this before when doing squats, deads or bent over DB-rows, but now it is present, im noticing it in these exrecices (obviously), it is hindering my work out a little, im not in pain, but it is annoying!

I am still training, but have had to split my deads and squats up to different days to reduce attention to my lower back, and ive enlisted a weight belt for extra support during the squats and deads.

Any thoughts as to the cause or cure?

[Bill Hartman]

It could be a matter of doing the same things for to long a period of time. A change of exercises may provide the necessary unloading to allow the area to "heal".

The obvious remedy would also be to take a break and recover. Remain active but don't overload. If it bothers you for more than a couple of weeks get it checked.

Bill

[David.W]

Thanks Bill, I was really hoping you'd kick in on my post!

I have been enquiring in other threads as to different routines I could use to give myself a change but im still looking about for some advice... Im looking for a big compound full body workout like the big 5...any ideas?

[Bill Hartman]

A couple things...

Make sure that your loading parameters (sets, reps, etc.) are varying regularly.

Make sure you have periods of unloading and rest built into your program. These concepts are just as important as your best efforts in the gym.

You could just simply change to a new squat variation, different angle press, different row, etc. It's a fairly simple workout but the variation you were doing is rather low back intensity and extensive (squats, deads, and rows on same day).

BTW, adding a lunge or split squat variation may be a good addition to keep a check on hip flexibility.

Bill

[David.W]

Hi Bill, honestly, I dont know a thing about loading/unloading or switching reps and sets (and so on). Ill do a 'search' and get a little self education happening.

Heres exactly what im doing at the moment as of the other day...
(tuesday,thur,sat...5x5)

alternating
A: squats- bench press - pull ups - dips - upright rows - my single best deadlift (i add weight until i hit my one lift max)

B: Lunges - incine or decline press - pull ups - dips - bent over dbRows - SL deadlifts.

I train in kendo wednesday and sunday.

My back gets hit hard on workout A, but i keep telling myself im making it stronger. Would more core (ie crunches/hyperextensions) help in my routines????


David.

[Bill Hartman]

Are you training to max single on deadlift twice a week?

In direct comparison to training to max singles 1, 2, or 3 times there was no significant benefit in increasing strength to training to max effort singles more than once per week.

Bill

[David.W]

I used to do 4 sets of 6 on the dead lift, but last week i pushed for my best rep. I really enjoyed this , so ive kept it the past few work outs. I hear what your saying though.

One concept that came up the other day in conversation, was mabye im neglecting my core and this is my bodies way of letting me know...any input here?

Besides the loading and rest periods you have mentioned (which im taking very seriously) what would you change about the above routine?

(and thanks for taking the time to answer my posts Bill)

[David.W]

BACK WENT BOOM!

Hi Bill, (and others)

Well it happened, this morning while at the bottom of my squat my back pulled, and it is extreme. I can barley walk and have been on the virge of falling when i do walk. The only relief I get is when i sit on a chair or pilates ball. Im walking crooked and leaning more to my left and slightly forward.

Oh the pain!

What can i do to relieve this....? and what have I done?

[Bill Hartman]

The first 48-72 hours ice 20-30 minutes every two hours. Stay comfortable.

Who knows what you did?? If things don't improve quickly, go see the doc. Request a PT referral if you don't get one.

Bill

[David.W]

Hi....again.....lol!

I just got back from the PT...and its a bulging disc...L5 vertabrate if any of that makes sense.(or if ive repeated that correctly)

After discussing some of my daily habits (funny enough, he wasnt concerned with my workout) he feels it may have something to do with my daily posture and habits which might have contributed to the injury.

I have to go in tommorow morning for some electrical "shocks" on my back and some exercises...llol owww!

My posture has shifted, which was his first concern.

David.W