Back squats and a wonky back -- am I playing with fire?

lawyerjoke · 07-09-2009, 01:48 PM

Okay folks -- I need some sage advice here -- and this is about training, not shoes.

I've had several problems with my lower back over the years -- the worst was about 2 years ago doing bent over rows with horrible form. I've learned so much since then and am determined to get it right and keep lifting. Of course my general practitioner (and chiro, for that matter) said I shouldn't do those lifts (or lift at all), but I think that's BS. I've heard of too many folks (on this board, no less) who have worked through those injuries and are stronger than ever.

I've been following Starting Strength and educating myself as much as possible. Before that, I was doing front squats and sumo deads to avoid aggravating my old back injury. However, I switched to doing back squats and regular deads at modest weights to try and strengthen my back and get all the benefits of those lifts.

Here's my concern: twice in the last several months, I've had "scares" with my back -- once during squats and once during deads, I've gotten a ping or spasm at my old injury site. Nothing debilitating, but enough to create soreness for several days and make me lay off lifting altogether for several days.

I'd like your advice:

Is it just too dangerous for me to keep pursuing back squats and regular deads?

Should I just admit that I can't safely do those lifts and turn my attention elsewhere?

Aoife · 07-09-2009, 02:16 PM

You know, there's no NEED to have the bar on your back… *shrug* FS are way the hell more badass, anyway. Or, if you really want to be badass, do OH.

Well you know I mostly just talk out my ass and am in no way an expert in anything that isn't monkey/tentacle related, however… If it were me I'd lay off back squats just cuz there's no need to bother and with the occasional "scare" why bother when other variations work just as good or even better. As far as deads, I'd personally start with rack pulls and get progressively lower, assuming that a rack pull never caused any problem, and as soon as I have an issue of any kind back up and just pull from a higher height.

I think your real "back strengthening" doesn't come too much from deads and barely at all from back squats (esp over other variations), versus more specific and "rehabby" type stuff. I mean, yes, they USE the back, but there's prolly better stuff in your case (in most people's cases, I'd presume) to actually get the back to a healthy strength place.

/ramble about crap I don't know nuthin 'bout

Bytsi · 07-09-2009, 02:40 PM

I like Aoife's suggestion of front squats - I always feel more secure (as far as protecting my back) doing these and it's so much easier to bail out if you get stuck... Of course I don't practice back squats a lot either, so that could be part of it...

kfisherx · 07-09-2009, 02:53 PM

Front squats are cool and harder on your core (from my experience) so way beneficial. Also gobblet squats rock.

kuri · 07-09-2009, 04:08 PM

The verdict is in on fronts squats - do 'em. I see absolutely no reason for most people to do back squats.

DLs may depend on your hip mobility and ability to keep a neutral (natural arch) in your spine. Try bringing the bar up to you if getting your hips low enough to keep your back tight is a problem i.e. rack pulls.

Strengthen the hell out of your anterior core. Do single leg deadlifts and other unilateral work.

LisaS · 07-09-2009, 04:08 PM

Are your back issues primarily muscular (strains and such) or do you have a history of actual disk/nerve issues?

lawyerjoke · 07-09-2009, 04:49 PM

Thanks to everyone for the great advice. I think it's time to make some course corrections.

Quote:

Originally Posted by LisaS

Are your back issues primarily muscular (strains and such) or do you have a history of actual disk/nerve issues?

Unfortunately, when my first injury occurred 5-6 years ago (bending over to pick something up while camping), I wasn't paying attention to this type of stuff -- my memory of the diagnosis is not that good. But, I know I had an emergency MRI and I believe the doctor said I had a bulging lumbar disk. I hobbled around with a cane for several weeks, didn't do any rehab work, and eventually felt better.

I've had no MRI's since then and the next big injury came from doing the barbell row improperly. My general physician and the chiropractor both diagnosed the problem as a lumbar strain.

blooey · 07-09-2009, 09:57 PM

Hm, don't know about front squats. The two times I've pulled muscles in my lower back have both been from doing front squats, but maybe my form just sucks. Of course, these were muscular injuries and nothing happened to my joints or discs, but then again, I'm quite young.

karozel · 07-10-2009, 11:39 AM

I vote for the front squats. I've had bulging disks in my back for many years (the MRI was more than 15 years ago). I haven't had any major problems with it since I've started lifting.

I've never tried back squats though, because I work out at home and don't have a squat rack, or any other easy way to load the bar on my back.

chaddukes · 07-10-2009, 01:47 PM

Have you tried using a trap bar for deadlifts? Just a thought.