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  • lower back pain

    Looking for suggestions on how to make my back feel better. For a couple weeks now I've been having a lot of lower back pain. I have been able to continue lifting (Wendler 531 on 2 day split) fine, just finished round 3. But this week my back is really bothering me. Sitting on a hard floor (library store hour with the kids) seems to make it really bad, but my couch doesn't help either. This reminds me of the pain I experienced when pregnant with both children. I have been unable to lay flat on the ground since mid-pregnancy with my first child in 2008.

    What exercises can I do to help this get better? I have a strong back (squat 150, deadlift 160), so it seems like an alignment issue or something. Would switching to PBF for a while help some of my perhaps smaller muscles to reallign things? Other suggestions?

  • #2
    I suggest getting it checked out to rule out something physiological going on.

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    • #3
      Low back pain is a symptom of literally over a hundred different things. There is no magical exercise program to start without knowing what the cause is. Could be as simple as you overdoing your training and needing some down time. If its been over a couple of weeks and its not getting better then having a chiropractic evaluation would be the best bet IMO.
      Last edited by Neckhammer; 03-12-2013, 12:34 PM.

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      • #4
        I never had back pain until I got an IUD (Paragard). Lower back pain is actually a listed side effect. Well, I wouldn't exactly call it back "pain," more like soreness/tightness. One thing I found recently that has really helped is this thing called foundational training. I've only been doing the 12-minute exercise in this youtube video. 12 min to Perfect Posture: Free Foundation Training videos with Dr. Eric Goodman - YouTube

        I try to do it most days. It's not only helped with my lower back, but I think it's helped with my weightlifting form too (by increasing core strength in general, I think).

        Edit: I think the guy, Eric Goodman, says that if you have really severe back pain, you should do modified versions of those exercises. Just do a google search. But, I'm thinking that if you can still lift weights, you can probably do the regular version.
        Last edited by diene; 03-12-2013, 12:59 PM.

        My journal

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        • #5
          Originally posted by serenity View Post
          I never had back pain until I got an IUD (Paragard). Lower back pain is actually a listed side effect. Well, I wouldn't exactly call it back "pain," more like soreness/tightness. One thing I found recently that has really helped is this thing called foundational training. I've only been doing the 12-minute exercise in this youtube video. 12 min to Perfect Posture: Free Foundation Training videos with Dr. Eric Goodman - YouTube

          I try to do it most days. It's not only helped with my lower back, but I think it's helped with my weightlifting form too (by increasing core strength in general, I think).

          Edit: I think the guy, Eric Goodman, says that if you have really severe back pain, you should do modified versions of those exercises. Just do a google search. But, I'm thinking that if you can still lift weights, you can probably do the regular version.
          Love that routine. Thanks for linking it. Like you say in the edit, its probably a bit too strenuous as is while your in significant pain.

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          • #6
            Originally posted by serenity View Post
            I never had back pain until I got an IUD (Paragard). Lower back pain is actually a listed side effect. Well, I wouldn't exactly call it back "pain," more like soreness/tightness. One thing I found recently that has really helped is this thing called foundational training. I've only been doing the 12-minute exercise in this youtube video. 12 min to Perfect Posture: Free Foundation Training videos with Dr. Eric Goodman - YouTube

            I try to do it most days. It's not only helped with my lower back, but I think it's helped with my weightlifting form too (by increasing core strength in general, I think).

            Edit: I think the guy, Eric Goodman, says that if you have really severe back pain, you should do modified versions of those exercises. Just do a google search. But, I'm thinking that if you can still lift weights, you can probably do the regular version.
            Tried it and didn't make it all the way through. Definitely hitting the sore muscles though, so will come back to it.

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            • #7
              I used to wreck my lower back skiing bumps in college. The only thig I ever found that helped was laying flat on my back, flexing my stomach in order to flatten the bottom 1/3 of my spine against the floor and hold it for a 20 count. I;d do that three time in a row each morning and always ended up feeling great.

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              • #8
                Just learned about Foundation Training mentioned in this thread, tried the 12-minute workout, and think it's brilliant. Also, watch his video "Foundation Training Defined" in which he very clearly explains the how and why. And--if you're lifting and having pain, you'll really want to hear this. By the way, I've been following Esther Gokhale's 8 Steps to a Pain Free Back (sorry if this post is sounding like an advertisement...), and Foundation Training seems to support it really well.

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                • #9
                  I would see a chiropractor. Might be out of alignment.

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                  • #10
                    right!! consulting professional personally is better idea.

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                    • #11
                      Originally posted by teach2183 View Post
                      Looking for suggestions on how to make my back feel better. For a couple weeks now I've been having a lot of lower back pain. I have been able to continue lifting (Wendler 531 on 2 day split) fine, just finished round 3. But this week my back is really bothering me. Sitting on a hard floor (library store hour with the kids) seems to make it really bad, but my couch doesn't help either. This reminds me of the pain I experienced when pregnant with both children. I have been unable to lay flat on the ground since mid-pregnancy with my first child in 2008.

                      What exercises can I do to help this get better? I have a strong back (squat 150, deadlift 160), so it seems like an alignment issue or something. Would switching to PBF for a while help some of my perhaps smaller muscles to reallign things? Other suggestions?
                      Squat sitting-i used to have lower back pain so bad id stop lifting. Squat sitting cured, and i mean cured, my lower back pain in about 2 weeks.

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                      • #12
                        Try jumping rope.
                        10 minutes a day. Break it up into 5 two minute blocks, with a minutes rest between sets.
                        It reinforces good posture because you can't do it while slumped over.

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                        • #13
                          get checked and if given the okay start doing supplemental core strengthening/stability exercises. When lifting use the valsalva maneuver: breath into your diaphragm and tighten youre core (without bringing the abdominals into flexion) and push the air against your closed glottis at the bottom of your esophagus. This increases inter abdominal pressure and braces your spine for heavy ass lifts. Also stretch and foam roll a lot more. focus as much on prehab as you do on actual lifting. if youre tight, youll get hurt. spend a minimum of 20 minutes getting loose and warm before training.

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