Hello, I'm wondering if there are any powerlifters/practitioners/any1 that have had any success rehabing/treating lumbosacral issues.
I'm pretty sure my L-SI is hypermobile, and my hips are rotated (Left Side is more Posterior and Right Side more anterior).
What Kind of started all my issues was a hard fall onto my PSIS (3yrs ago) and a miss grove in a squat (1.5yrs ago) on first rep of last set of 405 x 5 x 5. Felt a pop on left side and immediate pain. A chiro said my glute gave out and my sacraltubro ligament took the load and I strained it.
Up and till April 2015 I was still able to train pain free with regular visits to a chiro (L-Si adjustment and Glute ART) and very lengthy warmup before SQs/DLs.
After April 2015 I did Provincials and won @ 181 w/1422 Total and decided to take time off to get my injury under control (because I want to be able to lift when I'm 40 etc- currently 24)
-I got a MRI (October 2015) which revealed L5/S1 Protrusion on S1 nerve Root
-I got a PRP Nerve root Block (Janurary 2016) on the S1 nerve root to relieve pressure - which provide basically no relief - which I feel ruled out the S1 never root as the cause of pain.
-Between October 2015-Till now I've been doing McGill exercises (Bird Dogs, Side Planks, dead Bugs, Cat/camels) before every work and on off days of gym, as well as McKenzie / Williams protocols
-I took 3+ months off of squating and Deadlifting (since Jan 2016) and Haven't touched a heavy weight since April 2015.
-I just started DLing and Squating for about 2 months now - Doing Trap Bar DLs and Sumo to be easier on the lower back as well as alot of uni-lateral (rear foot elevated SQs) as well as front SQ/Safety Bar Squats.
-But even with these modifications I'm crippled the next day and these movements cause pain/discomfort and I can feel my L-SI really load up and doesn't feel good.
-Now I'm Starting to think I should lay off even trying to DL/SQ with the variations as I feel it loads up my joint and will stick to the leg press and uni-lateral work.
- My GF/training partner saying im Babying my back and of course its going to hurt getting back into SQ/DLing- but I feel if the movements (SQ/DL) didn't cause my pain before they shouldn't now as pain is an indicator of something not working right... I'm sure I'm babying my injury/ I'm overly hypersentive to any little ache/pain. Am I wrong or should I experience some discomfort
-As well Im going to start benching with my feet up to avoid pain when I have an arch (its a small to moderate arch)
-I also made modifications such as sitting on a swiss ball while on the computer etc.
-Currently Im doing McGill Exercises i stated above usually about twice a day (morning or pre workout and before bed) which is strengthening my core, but hasn't really resolved my L-SI /lumbosacral stiffness.
-I've done some research and What I'm Thinking is getting a Trochanter belt to help stabilize my pelvis and help the ligaments re-tighten to stabilize my L-side (they say to wear it 3-6 weeks- then do glute strengthening exercises)
-As well start rolling out my arches in my feet, TFL, Glutes more often.
-I also just got another MRI done 3 weeks ago and I find out results on the 12th.
My current Symptoms:
-Stiffness lumbosacral Area (when bending at hips)
-Pain in L-SI / Sacrum when I instate a hip hinge
-Pain/discomfort when Sitting
-I feel Tightness In a Ligament connecting to Sacrum through my L-Glute.
-I have muscle aching/throbing in my -L-Glute / TFL / tibialis anterior (usually when sitting)
-Erectors really tight (try to stretch them but too painful)
-Sometimes when I'm Walking get sharp pain L-SI/ Sacrum area because pelvis feel un-stable (especially when all the weight is on my Left Left in the gait cycle)
-Alot of sharp Pain in L-SI / Sacrum Area when I sneeze (Pretty sure its not sciatica - its stay local - doesn't go into glute- just feel pain in L-SI/Sacrum area)
-Even when benching with a small-moderate Arch creates a sharp pain in L-SI area and what also feels like the Facet joints jamming.
Additionally If anyone can help me make plan/rehab strategy that would be great.
-Currently My Plan is
-still do my McGill Stuff as it is strengthening my core
-Self myofascial release on Glutes/TFL/Erectors/Hip flexors
-In the Gym on Leg day do alot of unilateral training (doing 2:1 Left to right ratio for sets)
-Avoid SQing/DLing and benching with arch (as these cause discomfort)
-Sitting on a Swiss ball
-sleeping with pillow between legs
-wear a trochanter belt 3-6wks
If anyone has any exercises I should add to my list that would be great.
As well Does anyone know of a good practitioner in Toronto who actually lifts that would be good to possible treat me. I'm trying to figure this out on my own as money is tight. I really want to get back to competing, but for now I just want to get out of daily pain.