• FreeTrainers.com Forums
• Injuries & Rehabilitation
• back pain

Group: Injuries & Rehabilitation

back pain

Flexxa Posts: 30 Joined: 2003/09/03	2003/10/07, 01:12 PM Hi, I was doing the gain mass program, and jee I had to add some more weight to every exercise. Well, everything went well till the third week, but my back is very sore, especially my low back. I went to the doctor last week (that would be my four week of the program) and he told me to rest one week but to do lots of stretching, I am wondering if that is going to help because definitely that will affect my training, not also because I am stopping, but also because I won't be able to use the same heavy weights especially in the last set of four reps for back exercises. What can I do? I will really appreciate?
Flexxa Posts: 30 Joined: 2003/09/03	2003/10/07, 01:15 PM Sorry, I meant I will appreciate without ?, thanks.
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2003/10/08, 12:49 AM Flexxa, I'm not an Ft pro but I would follow your Dr.s advice. Asfor when you resume your routine you may want to click on the description of the exercise make sure you are doing it correctly. Also dont be discouraged if you have to pick your routine back up with less weight, maybe you were going too heavy to begin with, I know when I did deadlifts for the first time my lower back hurt but to the degree that I needed to go see a Dr. I would check the description & decreease your weight. Safety should always come first. I also agree with your Dr. about stretching, I have been tod too many times that it should be an integral part of your training for it not to be true. I'm sure someone here will respond to your post & give you better & more concise info. Best of luck to you with your recovery. -------------- I have seen the enemy.....and it is me. Mojo_67
Flexxa Posts: 30 Joined: 2003/09/03	2003/10/08, 01:02 PM I started to think that I sacrificed proper form in order to lift more weight. Also, I didn't do deadlifts for long time so that could be another reason. Thank you for your advice, Mojo_67.
asimmer Posts: 8,201 Joined: 2003/01/07	2003/10/08, 02:43 PM flexxa, do the cat stretcj before your workout to warm up your low back and get you spine flexibility going. Back off on the weights, work on form and then gradualy increase it. Even if you just do one rep more each workout, you are progressing, you don't have to up your weights dramatically every week. If you can, have a competent personal trainer check your form on your exercises, you may not even realize when you are tweaking your back Good luck! -------------- Challenge + Consistency = Results "You do or you do not. There is no try." - Yoda
Flexxa Posts: 30 Joined: 2003/09/03	2003/10/09, 02:26 AM Thank you for your advice assimer!
plfitness Posts: 198 Joined: 2003/05/25	2003/10/10, 11:10 PM In additon to what the others have said keep in mind that the time under tension on deads is greater than most lifts & therefore too many reps can cause injury just as easy as too much weight. What happens is that during the set your muscles that are responsible for stabilizing your core ar in aconstant state of contraction & therfore fatigue quicker than then muscles responsible for the movement. Needless to say what hapens then is the prime movers cause movement after core stabilization is lost. I have alwas found that lower reps & more sets (ie. 5x2 instead of 10x1) is not only safer but produces better results in regards to strength & conditioning. -------------- \\\\\"Education is the progressive discovery of our own ignorance\\\\" Patrick L. ISSA-CFT
Flexxa Posts: 30 Joined: 2003/09/03	2003/10/12, 11:46 PM Thanks you, plfiltness for your advice, I will try lower reps and more sets.
gatormade Posts: 1,355 Joined: 2003/10/01	2003/10/27, 11:14 AM I have injured my back in the past. I did light back hypers and reverse hypers to pump some blood into it. I also hit the abs hard. Stretch your glutes and hamstrings after training. Do not static stretch before a workout because thay may open you up to further injury. Warm-up for 15 minutes before training. Then perform good reps and only add weight if it feels good and you can stick your form.
Flexxa Posts: 30 Joined: 2003/09/03	2003/11/13, 01:29 AM Thank you all!