Hey guys, I have lower back pain, and I can`t do deadlifts or squats because they make it worse. I did some snatches the other day, and it made my back worst, which sucks because I wasn’t feeling pain in it anymore until I did that.
I want my back to heal completely before I go back to doing them. I was wondering what I could do to replace these exercises with on ME lower body day in WS4SB?
Don’t do a ME day if you have a bad back. One day do stuff like lunges/split squats/step ups for quads and ghrs/leg curls for hammies. The other day should be your rehab day.
If squats and snatches are hurting your back you should be working on alot of flexibility exercises, specifically for your hip. Find out if you have muscle imbalances/flexibility issues and fix those. Your back will thank you.
I’m planning on getting magnificent mobility. Maybe that will help me. I hurt the back while doing squats. i was lazy to go the the gym that day, so I used a machine I had at home, and the machine doesn’t have the full motion that a regular barbell has.
Can you overhead squat?
overhead squat
lunges
leg press
glute hams
overhead squat just so you don’t lose your squat flexability.
Overhead squats could be a good shout as they dont load the spine, however if you can squat OR deadlift then id be cautious of them. Maybe try with just a bar. Or goblet squat with light weights. As Zep says for the mobility/flexibility.
Fitball hamstring curls, lots of single leg stuff, step ups with a vest, car pushing/pulling, sled work or back extensions would all be good.
Id definitely advise against any ME type rep schemes though. Id stick to higher rep work.
[quote]Dave284 wrote:
Overhead squats could be a good shout as they dont load the spine, however if you can squat OR deadlift then id be cautious of them. Maybe try with just a bar. Or goblet squat with light weights. As Zep says for the mobility/flexibility.
Fitball hamstring curls, lots of single leg stuff, step ups with a vest, car pushing/pulling, sled work or back extensions would all be good.
Id definitely advise against any ME type rep schemes though. Id stick to higher rep work.[/quote]
x2
I’m going to give overhead squats a try. I mostly do a lot of bulgarian squats, lunges, etc. Should I just do ME lower body day the way Defranco says, without doing the ME lift, or should I choose a different routine for my lower body, and keep my upper body workout the same as WS4SB?
Do what you can for an ‘ME’ type exercise. For instance car pushing would be a great choice. Im going to add this into my lower body training anyways soon. Push it facing forwards and backwards. Plus its wicked fun.
Failing that why not do some sprints if you can?
So your lower body day would look like:
ME Lower
Max effort exercise- car pushing/sled work/sprint
Single leg (lunge type)- 4 x 8-12
Single leg (step up type)- 4 x 8-12
Pull through (if you can), fitball hamstring curl- 3 x 12
You could do your empty bar OH squats as part of the warm up. I guess another alternative would be to do belt squats, but you really need a specialist machine for that.
Single let work.
Buying MM is a great idea.
I wouldn’t do ham. curls b/c of the direction your back is pulled in there. (The same reasoning behind not doing back extensions in your current state)
I’ve been in the same exact position your in now man. It can last for years if you don’t do things correct right now.
Ive never hurt my back but definitely avoid ANYTHING that you think might even tickle it. If all you can do is single leg then just do single leg. You only get one back.
Thanks a lot for the info guys. Can’t do car pushing now, cause it’s freezing in Montreal right now.