So, I’ve been on the Stronglifts 5x5 program and even though made good progress, I was enlightened to the fact my form was pretty bad. I made good progress as far as weight, but since I never used a gym and do my workouts alone, the form turned out to be an issue.
My first problem came about 2 months ago doing OH press, somehow I pulled back muscle, but after 2 days or so it went away. I lowered the weight and kept going. Then two weeks later, being concerned with the form, I made a stupid mistake of checking my form on body squat and turned my head to a side, then all the sudden I pulled a muscle again on the left side of my middle back.
I was then out for a week, barely able to move at all. At that point I concentrated only on doing hip/glute exercises to loosen up my hips. Eventually, reading articles here and elsewhere I realized my posture might be an issue. I couldn’t just go back to the Stronglifts program, and figured I’d stick with mobility stuff for a while and try to correct the issues with pushups. Pushups seem to be really good for that.
Well, I was doing pushups for couple of days and everything was good. I was getting back to feeling good again. I also got advise to do variations of squats in the form of lunges, reverse lunges, split squats to help in my problems. I decided on a program that would basically involve lunge variation, pushups, rows, and bench press only.
I would also only use dumbbells, no bar for now. Yesterday I started the first day of that program, did reverse lunges, pushups and incline rows. All felt good, my legs afterwords were feeling a bit sore, good sign for me to still getting good workout.
However, later in the evening my back pain returned. Still in the middle of my back, but this time the pain moved from left to the right side. This morning the pain is there, not as bad, but I needed to take pain killer/muscle relaxer to help.
I’m really disappointed at this point, not sure what I can and cannot do anymore. I suppose the rows were the cause for the current issue. Any advise would be appreciated.
P.S. sorry for a longish post.