About three weeks ago, I had finished my set of squats and then moved onto back extentions. I did about 75 weighted back extentions and ever since then my low back has been pretty much fucked. I took a 5 days off from deadlifts and squats and when I tried it again it only made it worse ( I couldn’t walk that night). So I took a week completely off from any sort of physical activity and my back got a lot better, however I returned again to weight training this week and noticed that when I was warming up for my squats and deadlifts the pain was still there.
I now know that doing so many back extentions is stupid and pointless, I don’t even know what I was thinking, but now onto the real issue. I would like to squat and deadlift as those are my two favorite lifts, but my low back won’t allow it, is there anything I can do to help the recovery. Any advice or help is appreciated!
Sorry to hear about your back Nik, get it looked at, get back to full health. You’ve beaten yourself up enough I’m sure so I’ll move on.
The good thing here is you have given other newbs a shining example of why one needs to ‘TRAIN’- with purpose and not just ‘work out’ as you did. Haphazardly doing shit like you did will usually net the results you got- that was sort of Coleman-esque…
Develop a training plan have someone who knows what’s going on look at it to make sure it’s not rife with bullshit, then stick to it. It’s that simple. But first get your back looked at and fixed or you may set your self up for further failure!!
Let us know what happens… [/quote]
I was actually following 5/3/1 with the 5x10 template, but the reps just kept on coming and I had done high reps of back extentions with a 35lb plate for around 60-65, but this was with a 45lb DB. As for the foam rolling, is that something you would do everyday and before and after training? What do you guys think about putting ice on my back and if you would suggest it for how long and when? Thanks for all the suggestions!
I usually Foam roll before and after if my back hurts, and i still do it after regardless. Then i stretch, look up the agile 8 by Defranco. Start stretching after your sessions, back pain could be the cause of tight hamstrings, hips, etc. Then, ice first if its real bad to lessen the inflammation and that night or a day later use heat to loosen the muscles and promote blood flow.