Backpain

Hi, you mentioned in an earlier post that you’ve suffered from back pain, and I was hoping you could answer sone questions:)

After a period of quite intensive training I’ve gotten pain in my lower back, it hurts to bend and obviously squatting and deadlifting is impossible. I’ve cut all exercise for a couple of days but it still hurts, how long did it take for you to get better? Did you take a complete break off to get better, or could you do some careful exercise? Any idea

Hi, thanks for your question, I will be happy to help, if I can, I have a really bad english but I hope I can help you anyway.

I went to a chiropractor who told me not to bend me for several months. It also meant that I could not do crunches, deadlifts, squats or other exercises where the lower back is rounded. Also, if I’m vacuuming or picking something off the floor, I have to do a squat instead of bend over and pick it up.

I also did stretches for the Lumbar spine every day and focused on breathing and stretching a little bit more each day. Note, dont do stretches where you bend forward, only BACKward !!!

I did not train back or legs ca. 2 weeks and instead I rested, trained arms, a little condition and stretching. It is much better now and today I’ll take light weights for the back and legs, i am very careful and I haven’t started with deadlifts or squats yet, because I really do not want to feel pain again. But training is actually like a rehab for me right now when it helps to give me a good stance and strengthens the back muscles even more.

Also abdominal muscles are very important, it can be a reason why you have pain in the lower back. So to strengthen your abdominal muscles and tensioning your abdominal muscles while doing squat / deadlift, and make sure the lower back is not rounded at the end of the squat can be a good advice!

Try to do this stretch a couple times a day!

Hugs, Amanda