I'm tall and relatively skinny 6'3" 205 lbs and started a exercise program see attached
I hurt my lower back i guess because of my height
should i change my plan or adjust it?
I'm doing that scrawny to brawny plan... is that any good?
any advice is appreciated
hey i just started last monday, same thing i damaged my lower back (only slight tearing). happened from the deadlift but thats not stopping me after i recover. get right back into it bro as soon as you feel better. (but if its just sore, still try to go to the gym)
do you know how you hurt it? if its hurt i would guess improper form since you just started. but if its sore, dont worry about it
well im not an expert but id say to work on the form (look for videos on youtube, practice in the mirror w/e works for you) and lower the weight next time, you know just get a feel for it. proper form on a lighter weight = much better than improper form on a heavy weight
also about doing squats on a machine.. i think its more personal preference but normal squats with the barbell is definitely more effective. not saying the machine isnt but doing squats on the barbell is a lot better in the long run in my opinion... but thats just my 2 cents. id try and get info out of ppl more knowledgeable than me for that question
I kinda think that the "damage" you feel in your lower back is more the result of being brand new to the deadlift and perhaps trying to do a bit too much. Give it a few days, maybe a week, and see how it feels. The next time you DL, it probably won't hurt as much the next day.
My suggestion is to study online how to perform the movements correctly (if you have a local trainer who is qualified they may also help) then when you feel and can see that you are performing the movement correctly proceed to add weight. There is no substitute to practicing these movements.
My deadlift was hard when i started. Once I begain doing good mornings and straight-legged deadlifts, my back, glutes and hams got a lot stronger.
I'm 6'7" and have never had a back injury. Listen to your body during the lifts to know if it's an injury, tight muscle or what. I make sure to stretch between lifts a lot.
I don't do a hard-core post-workout stretch, but just enough to keep the blood flowing the parts in workout.