Rebuilding Lower Back Tolerance

system 2012-01-04 21:51:51 UTC #1

Hi guys

Really wasnt sure where to put this thread so if the Mods want to move it thats fine

Any way.

Did my back in about 6 weeks ago by over fatigueing it for 3 days and then deciding to do some beltless squatting.....im an idiot and lesson learned.

Anyway. I can squat fine both deep with a high bar position and to parallel with a low bar to pretty much where I was pre injury. Overhead stuff is fine, I dont normally bench but that isnt a problem either.

My Problem? If I deadlift or rack pull without spot on form my lower back lets me know with a crunching sound and a bit of an ache for a few hours. I also like to do a little strongman work but given I have no tolerance in my lower back for anything other than a completely neutral spine, so doing strongman is not a good idea.

My Question? Has anyone got any thoughts of how I can rehab and rebuild some strength in my lower back so I can reclaim that bit of leeway?

Any thoughts greatly appreciated.

Dan

TheTexican 2012-01-05 01:11:56 UTC #2

Crunching sound? Go see a doc.

spar4tee 2012-01-05 04:24:05 UTC #3

x2 not something to be ignored

TheTexican 2012-01-05 04:57:13 UTC #4

spar, lookin thicker in the new avatar, bro! haha

spar4tee 2012-01-05 05:00:12 UTC #5

yep it was time for an update. thanks.

system 2012-01-05 08:30:01 UTC #6

Someone else said that too.

I've emailed an osteo so hopefully I should get an appointment through soon.

Just have to stick to things I can do at the moment and not push it beyond what I can do safely.

TheTexican 2012-01-05 08:45:34 UTC #7

There ya go! Just take it easy. No use making something worse for now. Best of luck, man.

system 2012-01-05 08:54:39 UTC #8

I just hate the taking it "easy" part. I did a really successful cycle of the fullbody 5/3/1 and have had to stop amd now I cant carry it on....sucks really.

I suppose I can use this time to build my grip to bridge the 50kg difference in my mixed and double over deadlift. It should reinforce technique as well.

I'll have a look at doing some rounded back hyperextensions and good mornings (light though!) think I've got to get it used to moving again.