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Advice on Rehabbing Spinal Erector Muscles

Hello,

I am Naddz and I messed up a stiff-legged deadlift last year, and ever since my lower back has not been the same. The result of the botched deadlift also gave me terrible adhesions on my right hamstring, but I was able to finally resolve it with much trial and error and a specific form of manual tissue manipulation.

My lower back is weak, which is why it got hurt the way it did. I regularly perform the lacrosse ball massage on the trigger points along the quadratus and the piriformis, and along the upper-butt (very scientific I know). So I am trying to address the issue of lower back stiffness and also progressively load it, so it becomes strong.

I know it’s possible to come back from an injury that knots up muscles like that, and I would like to hear some advice on how some people on here fixed a similar problem.

What really works?

it’s not your lower back you need to strengthen, it’s your glutes.

It’s a common mistake people make; they hurt their back so they assume they need to strengthen the back muscles, but it’s not the case.

As counterintuitive as it may seem, your back got hurt because it is doing too much of the work. Your glute strength sucks so your lower back is taking on too much of the load, so if you strengthen your glutes then they will fire like they’re supposed to. This’ll not only fix your back pain but mill make you much stronger in the process.

[quote]rds63799 wrote:
it’s not your lower back you need to strengthen, it’s your glutes.

It’s a common mistake people make; they hurt their back so they assume they need to strengthen the back muscles, but it’s not the case.

As counterintuitive as it may seem, your back got hurt because it is doing too much of the work. Your glute strength sucks so your lower back is taking on too much of the load, so if you strengthen your glutes then they will fire like they’re supposed to. This’ll not only fix your back pain but mill make you much stronger in the process.[/quote]

The glutes are weak that’s for sure, and I am taking measures to correct it. Bought a sandbag so I can do weighted glute bridges and good mornings at home. That’s not why I got hurt though. I got hurt because I didn’t let the weights hit the ground before starting to raise the bar, I yanked the weight. Bad form.

I learned some Quadratus Lumborum stretches yesterday from youtubes, and ordered Body Back Buddy device to help with the trouble spots.

As I’ve learned with my hamstring injury (which was a real motherfucker, it would start to stiffen within minutes of doing the foam roller and stretches), true myofasical release doesn’t happen just when you apply compression, ala putting your weight on a lacrosse ball. You need apply compression + get the muscles gliding, so I am hoping that I will have better luck the Body Back Buddy bar.

Amything else I should be doing?

Learning more about core strengthening in different planes; preventing rotation, preventing back flexion, preventing forward flexion, and preventing side bending. Working stretching the psoas and the hip flexors, as well as the piriformis and glutes.

Just really tired of living with a creaky body, and I don’t believe it has to be this way.

As mentioned above, glutes.

Also, if it is the erectors, check you neck.

I prefer a professional opinion from my chiro.

Exercise that helped me are reverse hypers, back extensions and glute bridges.

Stretching on a ball is still my favorite back stretch.