what do you guys do to help it improve?
because this is the second time i've strained it in less than 6 months and i would like to improve its condition.. i've been doing dls, but i tweaked it doing them this time.
I don't have time. I make time.
I think the title of this should be: Achieving Good Form on Back Workouts.
Your form must be off. That would be the first logical conclusion. Also, to start conditioning the muscles you may want to drop the weight and add a few reps, just to get the muscles used to the motions. Also... STRETCH.
"it's you against you, it's the paradox that drives us all"
6'1", 206, 11.5%
Total: 895 and moving up.
Check my progress and read more in My Journal.
Things I've done that helped when I've injured my back:
*ICE (later heat alternated w. ice, i.e. "contrast baths")
*NSAIDs (ibuprofen, etc.)
Things that didn't help and probably made my back take longer to heal:
Things I did to rehab which seemed to help:
*special exercises (overhead squats, one legged DLs, etc.)
*extra special attention to keeping abs activated
*light hamstring and lower back stretches in the evening
*heat rub prior to workouts
Things I try to do consistently now to keep my back healthy...:
*abs & obliques (ab pulldowns, side bends, windmills, etc.)
*lower back work (GMs, hyperextensions, etc.)
*dynamic lifts (like swings, OL)
*hamstring work (leg curls, GHR, GMs, hyperextension, etc.)
*stretching (after training)
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Rest, stretch and strengthen.
Make sure you're doing adequate strength work for your hamstrings. Weak hamstrings are often a cause of low back pain.
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
Originally Posted by Sensei
bingo! this is pretty much exactly what i do. I also watch how i sit in chairs and so on throughout the day. I also no longer keep my wallet in my back pocket (may seem small but really helped me out).
Make Shift IF diet
My Training Experience
GET BODY SMART
CF WOD and Recomp...
"My fault. I was fiddling with the Gravitational Constant of the Universe again.
I've set it back - you might need to reboot, though..." -Built
"Nothing can stop the man with the right mental attitude from achieving his goal--
nothing on earth can help the man with the wrong attitude" - Thomas J
"Obsessed is what the lazy call the dedicated" - Slim Schaedle
1.stop doing barbell squats. Do different typs of lunges, dumbells squats, step ups, leg presses.
2.Strengthen your core which is most important for lower back support.
Never Giving In.
Try reverse hyperextensions, and hanging from a pull-up bar. These will help loosen the spine up.
I've had various back injuries, all of which were solved/improved by these things:
Stretching - mainly hip flexors, hamstrings, IT band, and lowerback. Those become very tight and unflexible in most lifters due to heavy leg/back work.
Core strength and stability - spine erectors strength is most important, although abs and obliques are essential to. Once your lower back is a bit better, start light with exercises like squats, rows, deadlifts, STANDING overhead presses, overhead squats, etc. Keep pushing the weights up slowly, and your core should be healthier and stronger than ever soon.
Also, dependence on belts is in my opinion the cause of alot of people's weak lowerbacks/cores. Never wear them, unless you are maxing out. Do as many exercises standing on your feet as you can. All of those things will contribute to a pretty injury proof back.
I found plenty of rest and icing followed by light exercise (mainly reverse hypers) a week or so after resting and icing helped my back.. but thats just me.
Pitiful Bench-Jockey for life
What do you mean by 'bad back'? There isn't just one kind of back problem. When you find out the problem, then you can fix it.
your core and lower back work very much together, so make sure each is very strong if you are going to be lifting heavy weights...
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
thanks for teh replies guys
what i mean by bad back is for instance, i almost broke my back once in judo, so it's been pretty bad ever since (3 years ago), and my back always gives out at the same exact place (lower left)... i was wondering the ebst way to strengthen it.. because i enjoy squatting and dling
I don't have time. I make time.
What does 'almost broke' mean?
I go to a chiro once every 4-6 weeks. That, along with stretching and strengthening work wonders.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.