Working out with musculoskeletal problems
Discussion
I injured my back doing deadlifts back in 2017. I haven't been to the gym since. I have back pain in my lower vertebrae. MRI scan revealed nothing was wrong other than a slight thinning of discs around L4/L5. If theres something pressing against my spine in that area it can cause a lot of pain, e.g. if im doing a bench press or leg press. Occasionally sitting in the wrong car seat for a while can cripple me for a couple of days.
I'd like to get back to working out, but how do I overcome this issue?
I'd like to get back to working out, but how do I overcome this issue?
I had a combination of back, hip and knee issues for a few years. I'd put it down to age (I'm mid-40s now) and resigned myself to heavy ibuprofen use after a few failed physio attempts. I eventually visited a chiro. Having been very much in the sceptic camp I am happy to say it has made a huge difference and I am back to heavy (ish) lifting and my pain-killer consumption has dropped almost to zero. I now find the only real problem trigger for me is the Concept 2, but that's easy enough to avoid.
Find someone that specialises in corrective movement and understands your desire and the benefits of getting back to lifting again. It's the sort of thing I've ended up specialising in as well as working with people with conditions like cerebral palsy (and have rehabbed a couple of nasty injuries I've managed to inflict on myself in the past).
There is a very good chance that the pain now is not actually down to issues with the back, but lots of things around it (hip and pelvic musculature, upper leg etc) through compensatory movements and posture from the initial injury.
The focus is really on determining restrictions in joint movement and then working to improve that - joints act, muscles react.
There is a very good chance that the pain now is not actually down to issues with the back, but lots of things around it (hip and pelvic musculature, upper leg etc) through compensatory movements and posture from the initial injury.
The focus is really on determining restrictions in joint movement and then working to improve that - joints act, muscles react.
I experience back pain deadlifting and squatting and after trying to work around it for a couple of years have just bailed on the ‘big lifts’. I do 1 legged squats and Nordic curls for the hammies plus some farmer carries. Did the same thing with bench press a few years ago. Just don’t think it’s worth long term issues for a specific exercise. As my sports doctor said, if it’s poking the bear stop doing it.
mikiec said:
I experience back pain deadlifting and squatting and after trying to work around it for a couple of years have just bailed on the ‘big lifts’. I do 1 legged squats and Nordic curls for the hammies plus some farmer carries. Did the same thing with bench press a few years ago. Just don’t think it’s worth long term issues for a specific exercise. As my sports doctor said, if it’s poking the bear stop doing it.
Good advice IMO, there's plenty of other similar exercises to the main lifts you can do.Out of interest, how heavy were you deadlifting when you injured yourself? I’ve just got back into it - 5x5 StrongLifts - after about four years off. Not from being injured, just lazy!
But as I’m now 40 I’m wondering whether to knock it off with aiming for ever heavier weights and simply go lower weight with higher reps. It’s a tough one because squats, deadlifts and all the other StrongLifts moves are the only things that have ever kept me interested in the gym and the only thing I really enjoy. It’s all on home equipment so there’s no need to look impressive squatting 200kg.
But as I’m now 40 I’m wondering whether to knock it off with aiming for ever heavier weights and simply go lower weight with higher reps. It’s a tough one because squats, deadlifts and all the other StrongLifts moves are the only things that have ever kept me interested in the gym and the only thing I really enjoy. It’s all on home equipment so there’s no need to look impressive squatting 200kg.
Your lifts will go down as you age, but no need to back off too much, especially at 40.
Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
I'm not a fan of weights, I've seen too many injuries and hunched over blokes to put me off.
I use the x-trainer and with high resistance, sustained no injuries whilst strengthening my core. It is overlooked by many but I've been using them for 15 years and think they are one of the best gym equipment going. Building muscle, uses loads of muscle groups.
I use the x-trainer and with high resistance, sustained no injuries whilst strengthening my core. It is overlooked by many but I've been using them for 15 years and think they are one of the best gym equipment going. Building muscle, uses loads of muscle groups.
Edited by Raccaccoonie on Friday 21st April 16:53
didelydoo said:
Your lifts will go down as you age, but no need to back off too much, especially at 40.
Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
Wise words. This man talks sense. As long as he means ageing process and not gains process lol. Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
TheThing said:
didelydoo said:
Your lifts will go down as you age, but no need to back off too much, especially at 40.
Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
Wise words. This man talks sense. As long as he means ageing process and not gains process lol. Re back pain, often direct strengthening of the area will alleviate it, provided it’s done in a progressive way. Most people who don’t lift end up with bad backs, contrary to the belief that lifting will ruin you when you’re older - it actually slows down the gains process. Muscle tone, coordination, bone density, even cognitive function - basically most things that decline as we age can be slowed by lifting.
You’d be silly NOT to do it.
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