Fiction, comedy, music, pop-culture musings, and other awesome nonsense from a disembodied head floating in the ether...
Tuesday, September 5, 2017
Weightlifting: Training Around a Back Injury
I've had a sharp pain in my lower left back for some time now. It's not terrible, but it's fairly constant. Because I've always had a strong back, I think I've gotten careless and lifted too often with a round back. My injury seems to be lessening after doing a few things:
1) Cutting out problem exercises. One of my goals was to deadlift 600 lbs this year, but I've had to lay off heavy deadlifts for the time being. One armed deadlifts are a good temporary substitute because the weights handled are relatively light, and although the motor pattern is slightly different, it is similar enough that you're still getting deadlift practice, as well as improving your grip. I've also stopped low bar squatting--it was the worst exercise for my back pain. High bar squats and front squats can be done with a minimum of pain, so I've continued to squat.
2) Working the back directly. I've always gotten the majority of my lower body volume from squats and deadlifts, but I think that was a mistake. Good mornings hit the lower back directly, and after performing them for a couple weeks, they've become a necessary part of my training. I do good mornings with a heavy dumbbell for reps instead of a barbell, because the movement feels more comfortable with a dumbbell.
3) Remembering to tighten your torso before lifting. Before a squat, deadlift, or press, make sure to flex your abs and tighten your back. Doing so will prevent an injury due to bad form. This is common sense, yet I've certainly gotten into the habit of just getting under the bar and unracking it.
4) Foam roll. Lying on the floor with a foam roller under your spine can alleviate sore muscles and elicit a couple good back pops. A massage would probably be even better, but we take what we can get.
That's all I got.
Subscribe to:
Post Comments (Atom)
New Music: Music For Video Games: Sneaker
A moody instrumental dedicated to those sneaky immersive sims like Thief and Dishonored. Man, I would probably give one of my organs for a...

-
Welcome to Moron Town, where we manufacture the finest poo-poo and refined pee-pee in the world. Here in Moron Town, you get a square deal...
-
Nearly fifty days in, I wouldn't consider squatting every day difficult. Certainly it would be to someone unaccustomed to it, but the...
No comments:
Post a Comment