I actually started having “back problems” when I was 17. They were diagnosed as bulging discs, not herniations, big difference. Bulging discs you can sometimes fix with physical therapy, limiting spinal column loading exercises (such as squats), and increasing your overall core strength (movements focused on stabilization and anti-rotation…NOT spinal flexion, which most people think of when it comes to core training), and of course focusing on posterior chain work.
I just worked through the discomfort for the next few years, modifying things at certain times, but I did notice during my college playing days, that as soon as I stopped doing squats and cleans for an extended period of time, my back actually got worse. At the time, it made no sense, but now it does.
I had to stop squatting for a while after the surgery to fix the herniations. I switched to a lot more unilateral based exercises, as well as continuing to do anterior and posterior core strength and mobility work.
Once deadlifts (didn’t really start doing them until about a year and a half ago), good mornings, and BB push presses became staples in my overall programming, my back has never been better. It still gives me trouble sometimes, but comes with the territory of pounding the weights day after day. I used to get shooting pains and numbness in my legs, which has decreased dramatically.
The knee injury I had after the back issues, forced me to focus on my squatting technique even more. Now I’m able to push some decent weight, but with excellent technique.
I also do a lot of front squats these days…takes a lot of stress of the low back, and if you’re a taller lifter (or just have long legs), you should be doing these, plus a lot of single leg work.
So, if you don’t know how to front squat, learn. Add in some single leg work, and don’t neglect your posterior chain.
Reverse Hypers and glute ham raises are excellent choices to address the posterior chain WITHOUT loading the spine.
If you don’t have access to either of these. Loaded BB hip extensions on the floor can work (can also be done between two benches with a DB across your hips)
You basically lay down on the floor with a loaded BB across your hips…with your feet flat on the floor, extend and raise your hips as high as possible (pressure mostly through the heels), and squeeze the hell out of your glutes and low back at the top. You’ll balance the bar with your one hand outside each hip.
You don’t have to use a lot of weight when you first learn this movement (you don’t want to), but you’ll be able to add weight quickly as you learn the movement and gain confidence while doing it.
There are a ton of other things to consider when it comes to working with and around low back issues, but those are a couple things that have helped me. Good luck and don’t get lazy about it. Ask any long time lifter with back issues, they’re no fun later in life.
[quote]The Greek wrote:
Fucking inspiration man - I hope I can look like that in 10 years or so.
But I do have a question: I noticed that you said you had three herniated discs, and were still able to squat a ton of weight. Well, I have 2 herniated discs and I’m 18 (yeah it fucking sucks) and squatting causes me a shit ton of pain. Even front squatting, which i’ve stuck to for the past year or so kills my lower back.
So, basically, I’m just wondering how you still manage to squat heavy the way you do - any tips or advice you could give me? I would really appreciate it. [/quote]
