3 months ago, I was doing well on 5/3/1...
I got my squat up to 355x5 and my deadlift to upper 300's for 10 reps and middle 400's for 3. Then one morning I was scheduled to squat....I got up out of bed and my back was really stiff...like it was tough to bend over. My instinct said to skip that day, but being my dumb self I went and did 355 on squats. I got through the workout, but ever since that day my back hasn't healed 100%. I thought I was good last week as I had zero pain so I tried to deadlift. I pulled up 405 no problem with zero pain but now its Monday and I couldn't even bend down over the sink to wash my face/brush my teeth today. So I decided, I am not going to even touch DL's/Squats until I am 100% confident that I am recovered.
In the meantime, I still want to work my legs but I am not exactly sure what is "back safe". I know leg press can put strain on your back, but I find that is only if I go all the way down. If I set the pins at the top, I can get a pretty good, pain free workout in. What else can I do?
Last edited by mchicia1; 06-22-2010 at 07:52 AM.
I have found that Front Squats are usually easier on my low back (because my trunk stays upright during the movement).
If you have an injury then I would recommend sticking to machines where your low back is immobilized (leg extensions, seated leg curls, etc.).
I believe that one of the keys to training around injuries is to find movements that can be challenging when performed with relatively light weights. Walking lunges or step-up's would fit into this category.
Make sure to work on flexibility as well, a lot of low back pain comes from tight hamstrings or glutes.
I took 2 weeks off and stretched like crazy and felt pretty good but I quickly tweaked it again. I definitely need more time to have it fully heal.
I assume military press may be out of the question, which sucks because I am making good gains with hct-12 on it....going for 155x6 this wednesday. Maybe Ill just wear a belt? It has never really put any strain on my back before.
What lower back assistances exercises were you doing?
Start by stretching and doing bw back extensions. Try to work in glute ham raises next. Then try something like good mornings. You will be ok, just take it slow. Your height and frame certainly don't help in these lower body lifts, so strengthen that lower back as much as you can. Also, remember your abs as well.