PDA

View Full Version : lower back advice needed



northman
06-11-2010, 12:24 PM
been dabbling in weights scince i was young but just turned forty yesterday and have started doing the three main lifts{bench,deadlift,squat}for about three months.while squatting i was looking to get six reps of 380 and its felt great until rep four,don't know if was going to fast or just letting my mind wander but my lower back just seemed to give out and as a result i went down to a squat where my butt was almost touching the floor.i waited a bit and tossed the weight off my back,lower back was very tender for about three days,and now i feel i really need to focus on strengthing it.whats gonna do the job?

StLRPh
06-11-2010, 12:32 PM
The best thing for my back was/is squatting, deadlifting, and power cleans. Back extensions, Reverse Hypers, and Ab work could also be good. Foam rolling may also help.

Is this the first time you've tweaked your back from lifting?

northman
06-11-2010, 01:37 PM
yeah,the first time it got to me.just don't like feeling its because its weak.right now i'm 5'10 265#,bench 325,deadlift 425,squat,430.gotta lose some gut,thats not helping my back i am sure.

jdeity
06-11-2010, 02:07 PM
I'd drop the weight for a while til your form's nailed in, waaaaaayyy less chance of that ever happening again ;)

KarlMarx
06-11-2010, 06:24 PM
Good Mornings are doing it for me. And romanain deadlifts. I actually think a significant part of the problem is in my abs...you might think about that too.

ScottYard
06-11-2010, 07:39 PM
Ab work.

I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

Abs, abs, abs, and then more abs. Its that simple.

KarlMarx
06-11-2010, 10:35 PM
Ab work.

I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

Abs, abs, abs, and then more abs. Its that simple.

Scott, 12-16 SETS 4x/week? How many reps? Weighted or not? I need to work on abs but I haven't been putting in that much volume. I do 4 sets of 10-15 weighted 1 day, and 2 or 3 sets of 60 without weights the other day for 2x/week total. Maybe I need to put some more volume in.... What was your experience with abs and its relationship to the lower back?

northman
06-13-2010, 09:19 AM
thanks,i will start abs 4xweek.

Magilla
06-13-2010, 09:26 AM
I am no expert, but ab work helped me out tremendously.

ehopkins932
06-14-2010, 03:59 PM
The exercises will help...but fix your mindset to. Strength = technique + muscular strength + mental....make sure you hitting all of them.

robchris
06-14-2010, 06:08 PM
I second what Scott said... Whole lotta' ab work bro!

I usually super-set hypers w/ weighted ab work at least 2-3 times per week.

Aside from that, gotta work on your form on the squat since you're just started doing the big (3) consistantly. There are many great instructional vidoes & info on this board as well as the internet in general.
Good luck
RC

northman
06-14-2010, 08:01 PM
i am gonna give my abs hell,any suggestions on excercises?i will also go lighter for now and nail form/mind set when squating.any advice is appreciated.

NickAus
06-14-2010, 08:29 PM
Hanging band abs

Pulldown abs

Roman chairs with weight

Side bends of any kind

Try to use lower reps more weight, sets of 50 won't help all that much (sets of 8-15 seem to be best IMO).

NickAus
06-14-2010, 08:33 PM
Ab work.

I had back issues for years and then I started really training my abs. 4 times a week 12-16 sets per workout. After a year of that my back isnt an issue.

Abs, abs, abs, and then more abs. Its that simple.

Have to agree with this, I have found the same.

ScottYard
06-14-2010, 08:48 PM
Scott, 12-16 SETS 4x/week? How many reps? Weighted or not? I need to work on abs but I haven't been putting in that much volume. I do 4 sets of 10-15 weighted 1 day, and 2 or 3 sets of 60 without weights the other day for 2x/week total. Maybe I need to put some more volume in.... What was your experience with abs and its relationship to the lower back?

I use weight but like to stay in the 10 rep range at the lowest. Any lower and my back feels ****ty.

I found that the stronger my abs got, the less my back hurt. My deadlift also jumped 30 lbs in 6 months as well.

Gugunir
06-15-2010, 12:27 PM
It probably would not be a bad idea to throw in some low level rehab exercises like front and side planks along with bird dogs, just basic spinal stability stuff -anti extension flexion rotation etc. along with the direct abdominal work, and hip mobility work and some static stretching.