My aching F*CK*NG back!!!

[kaptainkeezy04]

So my lower back is pretty much screwed for a long time, after I screwed it up doing squats a few weeks ago. I tried rushing it back to the gym a couple of times by doing leg presses and deadlifts, but it has made it worse, and now i know that I can't do anything that works the lower back EVEN INDIRECTLY!!! So can anyone please give me a decent workout routine for legs and back? Right now i figure this...

Legs
2x warmup sets of leg extensions
supersetted with
2x warmup sets of leg curls

1 warmup set of leg presses
4 working sets of leg presses which i unfortunately cant go very far down on

after that???

Back
2x Warmup sets of pulldowns
3x working sets of overhanded wide grip pull ups
3x working sets of seated rows (not cable rows, but the ones where your stomach is pressed against the seat)
3x working sets of underhanded pull ups with close grip
3x working sets of ????????????

Is there anything I could be doing to help my back recover? I think it could be a disk (spellcheck) or something, but am hoping its just a pinched nerve, but it is a lot of pain. sometimes it hurts to get up from sitting down. anyone have any cures that don't involve going under the knife?

[DSM4Life]

Take some time off.

[kaptainkeezy04]

Come on guys! Can i please get some more responses?!? Thank you DSM for ur response, and I am sure it is solid advice, but I am praying that there is hope for me to stay in the gym even if it means doing light weights with high reps as to not strain the lower back even if I'm doing barbell curls.

[redz]

Rest is your best option, you will likely only further injuries if you dont give it time.

[BIG TEXAN]

Trust me bro...I understand the desire to want to train...but after rupturing 2 disc in my lower back...I understand that time off is exactly what you need...I've come off a 2 years lay off and am going on stage in November....just rest, heal and come back with a vengeance.

[VASCULAR VINCE]

ask rowland or doc!

[kaptainkeezy04]

yeah it would be nice to take time off, but I'm a bouncer in San Diego, and appearances are everything. It would be different if i still lived in dallas where pretty much nobody trains, but out here in my line of work i have to be able to kick ass, and look the part.

[kaptainkeezy04]

should i be getting in the hot tub or ice tub?

[Iced696]

I screwed mine up a few years back and took a couple weeks off. It wasn't enough. I'd start with a couple weeks then ease back into things and if you're still having pain then I'd think more seriously about having it looked at. I know what you mean about appearances, I was a bouncer for years before leaving it for greener grass. By the way... Poway originally. Good luck bro, I hope things get better.

[AdamGH]

So my lower back is pretty much screwed for a long time, after I screwed it up doing squats a few weeks ago. I tried rushing it back to the gym a couple of times by doing leg presses and deadlifts, but it has made it worse, and now i know that I can't do anything that works the lower back EVEN INDIRECTLY!!! So can anyone please give me a decent workout routine for legs and back? Right now i figure this...

Legs
2x warmup sets of leg extensions
supersetted with
2x warmup sets of leg curls

1 warmup set of leg presses
4 working sets of leg presses which i unfortunately cant go very far down on

after that???

Back
2x Warmup sets of pulldowns
3x working sets of overhanded wide grip pull ups
3x working sets of seated rows (not cable rows, but the ones where your stomach is pressed against the seat)
3x working sets of underhanded pull ups with close grip
3x working sets of ????????????

Is there anything I could be doing to help my back recover? I think it could be a disk (spellcheck) or something, but am hoping its just a pinched nerve, but it is a lot of pain. sometimes it hurts to get up from sitting down. anyone have any cures that don't involve going under the knife?

dont do leg presses imo. They are rough on your lower back. Do squats on a smith machine or db lunges. use lat pull down machines so you can change the weight up and not put pressure on your back as much. every exercise you do needs to be seated more than likely. the seated rows is good. just concentrate on exercises that dont put a lot stress on your lower back. if you do, do significant warm up sets.

[kaptainkeezy04]

dont do leg presses imo. They are rough on your lower back. Do squats on a smith machine or db lunges. use lat pull down machines so you can change the weight up and not put pressure on your back as much. every exercise you do needs to be seated more than likely. the seated rows is good. just concentrate on exercises that dont put a lot stress on your lower back. if you do, do significant warm up sets.

I haven't tried, but you are telling me that smith machine squats and lunges will involve my lower back in no way?

[AdamGH]

I haven't tried, but you are telling me that smith machine squats and lunges will involve my lower back in no way?

no, not saying that. it just might take some pressure off on lower back. i was just trying to give you some ideas to try.

[stpete]

yeah it would be nice to take time off, but I'm a bouncer in San Diego, and appearances are everything. It would be different if i still lived in dallas where pretty much nobody trains, but out here in my line of work i have to be able to kick ass, and look the part.

Screw your back up some more and you won't be making any appearances, or kicking anyone's ass. As DSM originally said, take the time off. It'll do you some good.

[Ronnie Rowland]

1) Take two weeks off lower body training and all forms of upper body training that creates pain to your injury. For example: Rows

2) Alternate heat with ice as needed. Ice is best for swelling and heat works best for muscle spasms.

3) Start back using the hammer squat machine that does not push you forward. Partial lunges on a smith machine may also work well after a 2 weeks rest.

4) Steer clear of free weights, squats on the smith machine, deadlifts and heavy leg presses. In 6 weeks you should be able to return to those exercises using proper from and less weight.

[2bshredded]

Agree'd with the above post, stretching will enhance the recovery as well.

[kaptainkeezy04]

1) Take two weeks off lower body training and all forms of upper body training that creates pain to your injury. For example: Rows

2) Alternate heat with ice as needed. Ice is best for swelling and heat works best for muscle spasms.

3) Start back using the hammer squat machine that does not push you forward. Partial lunges on a smith machine may also work well after a 2 weeks rest.

4) Steer clear of free weights, squats on the smith machine, deadlifts and heavy leg presses. In 6 weeks you should be able to return to those exercises using proper from and less weight.

grrrrrrrr!!! fine fine fine. thanks for the advice. so im assuming that working shoulders, arms, chest, traps, and abs are still okay?

[2bshredded]

grrrrrrrr!!! fine fine fine. thanks for the advice. so im assuming that working shoulders, arms, chest, traps, and abs are still okay?

Thats what I've always done!! I'd still go lighter tho, when I do heavy chest/shoulders you most of the time incooperate the back inadvertantly.
At least I do....

[crane]

yeah it would be nice to take time off, but I'm a bouncer in San Diego, and appearances are everything. It would be different if i still lived in dallas where pretty much nobody trains, but out here in my line of work i have to be able to kick ass, and look the part.

screw the legs. just where pants. and if you want to put on another 1/2 inch where sweatpants under your regular pants.

[kaptainkeezy04]

screw the legs. just where pants. and if you want to put on another 1/2 inch where sweatpants under your regular pants.

hahahaha!!! i think ill just go without the sweatpants, thanks though.

[billy123]

have a couple of months off thats your best bet

[Ronnie Rowland]

grrrrrrrr!!! fine fine fine. thanks for the advice. so im assuming that working shoulders, arms, chest, traps, and abs are still okay?

No ab work for at least 2 weeks as they create pressure on the spine. I would drop trap work as well. Stick to a hammer machine for shoulder presses and do not do standing curls. Chest will be fine but heaving heavy dumbbells can add firther insult to the injury..

[livewire57]

Back pain comes and goes, sometimes I'm immobile for days or weeks at a time, but then the pain just disappears.

[yannick35]

If you dont take action now you will be scewed for the rest of your life, coming from a back pain suffered 8 years now, injured doing squats and deadlifts.

You need to rebuild your back and that can take up to 6 months core training streching. Determine if you have ligament laxaty, if you do then prolotherapy to rebuild this.

My pain never got fixed because my ligaments and tendons got laxed when i got injured and i went to all sorts of incompetant fools that could not help me.

You need to put your ego in the closed and realize that squatting and deadlifting might be over at least for a long period of time until your back has been rebuild and you feel better.

That will take time. I know i am not telling you what you want to hear, and you might make the same mistakes i made going back to the gym and try to work true the pain, this is yet another recepie for failure.

This is my advise now you can make your choice and follow it or just ignore everything and get your injury even worst.

check out this website rebuildyourback.com best ever.

[kickinit]

stretch man, alot of stretching..... Also try the bike, legs and back are tied together when it comes to pain, so get some good stretches in and ice and heat...

[kaptainkeezy04]

Thanks to everyone for the advice, and i am definitely not going to be doing any workout that could possibly involve my lower back, and will be using lots of heat, ice, stretching, and ibuprofen.