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Strained lower back from squats and deads

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ghostface_nilla

Senior Member
Oct 15, 2015
111
25
So glad I found this thread, I'm having the same lower back/side pain. If hanging isn't an option, would anybody recommend using a dip belt with plates and hanging from the pull-up bar right side up?
 
mjbanks

mjbanks

Member
Nov 4, 2015
30
8
Separate a part of your daily routine to core. It holds you up. It's part of my cross-section. Every other day I do 7 or so exercises, but then I do 3 core exercises. Sit UPS, cable chops, you name it. Stretching is also a good softer callisthenic option.


And focus on your balance when doing other things.

#lifting
 
S

smash

Senior Member
Apr 30, 2013
153
24
Low back pain such as the op described is different from a strain; if it was a muscle strain then there would be an 'oh no' moment and it would not be a case of going home and then feeling pain gradually coming on later. Muscle strain is immediate. RICER and HARM as mentioned is for muscle strain and ice is not recommended for the low back. Ice is useful for swelling; it only reaches and cools tissue which is fairly close to the surface, even though it may feel like it is going deeper, it is not physically possible to do so. Low back pain usually does not have inflammation.

For visits to the doctor, low back pain is second only to upper respiratory related problems and yet there is usually no tissue damage. It is not necessary to see a doctor unless the pain is strong and not improving over a period of about 6 weeks. Incidentally, even in chronic low back pain core strengthening exercises do not work http://ptjournal.apta.org/content/90/10/1426.long

The spinal chord sends impulses to the brain stem and cerebral cortex which is perceived as pain. The intention is to alert you to damage, however unless it is a strain or some kind of injury there isn't real damage, it is just ordinary muscle pain. The lacrosse ball indicates exactly that. Us guys going to the gym, pushing ourselves often to the edge risk overloading the muscle tissue. Massage and trigger point work are the best treatments.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Delete post.
 
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PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,640
Follow med advice post strain/pull rest ice pain relief NSAIDs and do no HARM for at least 72 hrs post injury H heat A alcohol R running M massage then slowly had heat to the injury keep NSAIDs and pain relief and stacks of drinking water....Dr won't refer until up to 6 weeks to say physio in UK .

The medical community (western) doesn't know shit about low back pain. A physicIan only knows the dribble you posted. That will do nothing. We lift. Sitting out isn't an acceptable option.

Low back pain such as the op described is different from a strain; if it was a muscle strain then there would be an 'oh no' moment and it would not be a case of going home and then feeling pain gradually coming on later. Muscle strain is immediate. RICER and HARM as mentioned is for muscle strain and ice is not recommended for the low back. Ice is useful for swelling; it only reaches and cools tissue which is fairly close to the surface, even though it may feel like it is going deeper, it is not physically possible to do so. Low back pain usually does not have inflammation.

For visits to the doctor, low back pain is second only to upper respiratory related problems and yet there is usually no tissue damage. It is not necessary to see a doctor unless the pain is strong and not improving over a period of about 6 weeks. Incidentally, even in chronic low back pain core strengthening exercises do not work http://ptjournal.apta.org/content/90/10/1426.long

The spinal chord sends impulses to the brain stem and cerebral cortex which is perceived as pain. The intention is to alert you to damage, however unless it is a strain or some kind of injury there isn't real damage, it is just ordinary muscle pain. The lacrosse ball indicates exactly that. Us guys going to the gym, pushing ourselves often to the edge risk overloading the muscle tissue. Massage and trigger point work are the best treatments.

Yes it's not at all a strain since he wasn't in pain until he got home.

LBP is a very common issue in PL. We have an imbalance between posterior chain and anterior. The tight anterior compartments or overpowering posterior compartments pull you into a lordotic posture as compensation . Too much time like this causes LBP.

Successfull treatment involves smashing and loosening the posterior hips, restoring full ROM to psoas, smashing rectus femorus.

Then for maintainence do some of the prehab work like sfg and others suggested. Goblet squats are great. Accumulating 10 minutes per day in a full squat is awesome as well.

I thought I already wrote an article on this. Maybe I will try and get to that this weekend if I have not.
 
S

smash

Senior Member
Apr 30, 2013
153
24
The medical community (western) doesn't know shit about low back pain. A physicIan only knows the dribble you posted. That will do nothing. We lift. Sitting out isn't an acceptable option.



Yes it's not at all a strain since he wasn't in pain until he got home.

LBP is a very common issue in PL. We have an imbalance between posterior chain and anterior. The tight anterior compartments or overpowering posterior compartments pull you into a lordotic posture as compensation . Too much time like this causes LBP.

Successfull treatment involves smashing and loosening the posterior hips, restoring full ROM to psoas, smashing rectus femorus.

Then for maintainence do some of the prehab work like sfg and others suggested. Goblet squats are great. Accumulating 10 minutes per day in a full squat is awesome as well.

I thought I already wrote an article on this. Maybe I will try and get to that this weekend if I have not.

This is my line of work, so I would like to contribute here at TID in some way on the topic. I would also like to read what you have to say, a lot of the members here have much more experience than me with lifting whether its powerlifting or bodybuilding or strongman so it would be interesting to see what you guys do to work around the issues on your own.

As you know getting good help on regular muscle pain is not easy. The 'mechanical' view of low back pain is still the prevailing view. But its not the researchers that are at fault; medical practitioners, physical therapists, sports dr specialists etc are not taking on board what the top muscle pain researchers are saying. Physical therapists are overly concerned with join mechanics and joint function, doctors often want to prescribe or diagnose a medical problem, when the problem mostly, but not always, is in the muscle itself. There are however a number of experts in the field that have produced what to me is very interesting reading.

You will I hope forgive me if I am ever repeating things already covered or known but if there is one piece of advice I can give its this: if you have a training partner or there is a group of you, you should all learn to use your thumb or your elbow for your partner/s instead of the broader lacrosse ball. I just use a needle and there are two spots on the back (I am not counting the contribution of the hips or iliacus,psoas or rec fem)that are usually involved in low back pain. Knocking them out is a big step towards restoring the muscle to optimal health. Chronic low back pain is another matter but it is far from being a hopeless situation, there is a road back.
 
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UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
POB and Smash - What about the piriformis? I have found that to be the culprit in the majority of my perceived back issues.
 
S

smash

Senior Member
Apr 30, 2013
153
24
Haha damn it I wrote quite a technical and long answer with references for you and then it signed me out and did not let me save my work. I will write something again later. The short answer is that it should be stretched, massaged and trigger pointed but it isn't a great contributor to back pain, more so sciatica. Its function is mainly rotation. If you want to talk strictly posterior hip then trigger points in the powerful extensor glute max, for powerlifters in particular, can cause low back pain.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Haha damn it I wrote quite a technical and long answer with references for you and then it signed me out and did not let me save my work. I will write something again later. The short answer is that it should be stretched, massaged and trigger pointed but it isn't a great contributor to back pain, more so sciatica. Its function is mainly rotation. If you want to talk strictly posterior hip then trigger points in the powerful extensor glute max, for powerlifters in particular, can cause low back pain.
Hate it when that happens! Thanks for the effort though.
 
S

smash

Senior Member
Apr 30, 2013
153
24
Hate it when that happens! Thanks for the effort though.

No problem, can you tell me what is going on with your back? What happened initially? how long ago, what have you tried etc
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
No problem, can you tell me what is going on with your back? What happened initially? how long ago, what have you tried etc
What's going on with my back is it has nearly seven decades of wear & tear on it, and I still pull relatively heavy and do other dumb shit like twenty-rep squat routines when I want to coax what little muscle mass I can at my age. Sometimes, I can stretch out the kinks (besides the standard piriformis/psoas/hammie/glute stretches and tpt, goblet squats with long pauses help a LOT); sometimes, I need a chiropractic adjustment.
 
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