Injured my low back again

Fuck squats
Fuck deadlifts
How do I train without them?

  1. 5 days ago
    Anonymous

    I've never injured my lower back. Work abs. They're not a meme.

    • 5 days ago
      Anonymous

      I work abs every day

      • 5 days ago
        Anonymous

        Idk then. Try running. It might be too late since you have an ongoing injury, but maybe not.

        • 5 days ago
          Anonymous

          I run 3x a week

          • 5 days ago
            Anonymous

            How many times have you injured it and what's the injury/s?

            • 5 days ago
              Anonymous

              Low back, on the left side around the tailbone.
              >How many times
              I first injured it back in December 2020. Re-aggravated it countless times in 2021. Started training seriously again around April and things went fine until today

              • 5 days ago
                Anonymous

                Might be worth a try. Buy a cheap hardcover book from the dollar store and you can use it in bed (put the gumdrop on the book and lay on it). Ask your doc for muscle relaxers.

              • 5 days ago
                Anonymous

                wtf is that shit

              • 5 days ago
                Anonymous

                put it in your butt, you clearly need a dildo

              • 5 days ago
                Anonymous

                It's real nice. Helped my weird swollen trap

              • 5 days ago
                Anonymous

                is this the before or after picture

              • 5 days ago
                Anonymous

                That's before. Looks normal now

              • 5 days ago
                Anonymous

                Right - before, left - after. Time works differently on my body I'm afraid

          • 5 days ago
            Anonymous

            Post routine and 1/2/3/4

            • 5 days ago
              Anonymous

              My routine right now is self-made
              My lifts right now are 130/85/150 @ 70

              • 5 days ago
                Anonymous

                It seems like you’ve got some major imbalances in your low body. The reason your back probably hurts is because it’s weak. You probably need more isolation and accessory lifts. Do you do any rows, shrugs, or good mornings? Those could all help different parts of your posterior chain. As well are you properly bracing on your lifts and is everything tight with your movements.

              • 5 days ago
                Anonymous

                >It seems like you’ve got some major imbalances in your low body.
                What makes you say that?

  2. 5 days ago
    Anonymous

    I'm going to actually answer your question. You can completely eliminate meme lifts and go straight to safe hypertrophy gains by using machines- glute thrust, leg ext, leg curl, and calf raises. If you still want to squat then do Bulgarian Split Squats as they remove your back from the pattern. If you want to hit your posterior chain in a way that actually heals your back instead of fucking it up do hyperextensions.

    • 5 days ago
      Anonymous

      How to structure that kind of routine?

      • 5 days ago
        Anonymous

        If you don't know that just pick any beginner routine and follow it.

      • 5 days ago
        Anonymous

        You could do PPL and put all that on your leg day (except hypers, those are on pull day).

  3. 5 days ago
    Anonymous

    I replaced squats and deadlifts with barbell lunges and RDLs with barbell or dumbbells

    So technically I’m still doing deadlifts, but just not the powershitter injury prone ego version

  4. 5 days ago
    Anonymous

    I Squat 400lbs and never feel anything in my lower back. You must have shit form

    • 5 days ago
      Anonymous

      I doubt that. 99.999% of injuries are overload and overuse, not form

      • 5 days ago
        Anonymous

        >overload and overuse
        So, say a program where, I don't know, you squat three times per week with linear increases in weight until you're hitting you maximum capacity at tremendous speed? You DARE criticize SS?!

        • 5 days ago
          Anonymous

          I Squat 400lbs and never feel anything in my lower back. You must have shit form

          It seems like you’ve got some major imbalances in your low body. The reason your back probably hurts is because it’s weak. You probably need more isolation and accessory lifts. Do you do any rows, shrugs, or good mornings? Those could all help different parts of your posterior chain. As well are you properly bracing on your lifts and is everything tight with your movements.

          https://i.imgur.com/v4kpYVl.png

          Might be worth a try. Buy a cheap hardcover book from the dollar store and you can use it in bed (put the gumdrop on the book and lay on it). Ask your doc for muscle relaxers.

          I've never injured my lower back. Work abs. They're not a meme.

          Not the kind of advice I'm looking for. I need to move on from squats and deadlifts for ever. I can replace squats with leg press and hack squats but not sure what to do about deadlifts

          • 5 days ago
            Anonymous

            Also I should say: my gym is somewhat "hardcore" and it doesn't really have many machines. Outside of the hacksquat, leg press, dual leg extension/leg curl, lat pulldown, cable press down and back extension it's only racks, benchs and deadlift platforms

  5. 5 days ago
    Anonymous

    I'm in snap city since 2014. My proven routine: side planks, OHP, weighted chins, sumo dl (low weight), dips
    Squats, bench and conventional DL are out the window unfortunately.

    • 5 days ago
      Anonymous

      Story?

      • 5 days ago
        Anonymous

        Barbell with weights (30kg) fell on my lower back (don't ask how).
        Hurt a bit for 10 minutes than the pain was gone and I proceeded to squat 3 plates / 140kg. 3rd rep felt like my lower back ripped apart.
        Was in hospital (only pain meds) and several physios since then.
        Pain always comes back when I do certain movements. Stuart McGill was shilled here and I bought his book, and I can say he's right in everything. I was just to lazy to do the big3 routine every day. Compromise is my mentioned routine. Side planks + OHP especially feel really good.

        • 5 days ago
          Anonymous

          Ouch, sorry to hear that man. Glad you're still at it though.

    • 5 days ago
      Anonymous

      What's your program now? Lifts?

      • 5 days ago
        Anonymous

        A period is missing after dips. That's my routine.

  6. 5 days ago
    Anonymous

    i guarantee you aren't bracing your core properly. also get a belt. i was you until a few months ago. once i figured out bracing + aid with a belt, i could start pulling my current 1RM for 12 reps, it was ridiculous how much i was fucking it up before that

    • 5 days ago
      Anonymous

      I had a belt and sold it; I was using it as a crutch. If I only get stronger with a belt on then I'm not really healing

      A period is missing after dips. That's my routine.

      That's a list of exercises; not a program. What's the protocols/progression?

      • 5 days ago
        Anonymous

        >That's a list of exercises; not a program. What's the protocols/progression?
        You're right
        .
        AXBXCXX
        3x10s Side Planks per side
        3x5 OHP
        3x5 Weighted Chin-Ups
        1x5 Sumo DL
        I add dips and standing barbell curls after a while. Lunges are fine too.

        • 5 days ago
          Anonymous

          Correction: that's only A-workout of course and Sumo DL I do 5-10 reps. Small jumps in weight.

          • 5 days ago
            Anonymous

            How much you lift?

            • 5 days ago
              Anonymous

              Pre injury I was at 5rm 1/2/3/3.

              Now I'm getting back after 2 years doing nothing.
              45kg OHP, Chin-Ups 85kg bodyweight +2kg, 10x45kg DL.
              I've done this routine before and the weights won't be as pathetic in time, it's better to take your time and do it slow. Shitty reps can put you in pain again very fast.

        • 5 days ago
          Anonymous

          Have you tried feet up bench or dumbbell variations?

          • 5 days ago
            Anonymous

            >feet up bench
            Yes, fine for a while but with heavy weight killed my lower back..

            I don't have good dumbbells (home gym). I would certainly do dumbbell rows.

            • 5 days ago
              Anonymous

              That's interesting. I've found that OHP (50kg max right now) usually aggravates my low back more than feet up bench since there's no support for you back unlike when benching

              • 5 days ago
                Anonymous

                That's funny. But you should try side planks before OHP. My core feels better after doing them at the start of the workout.

              • 5 days ago
                Anonymous

                How about trap bar deadlifts?

              • 5 days ago
                Anonymous

                home gym. Only got barbells.

                oh fuck now my back is really hurting
                it's getting worse as I've laid down

                Put a pillow under your knees. Thank me later.

              • 5 days ago
                Anonymous

                What about front squats?

              • 5 days ago
                Anonymous

                Pre injury I was at 5rm 1/2/3/3.

                Now I'm getting back after 2 years doing nothing.
                45kg OHP, Chin-Ups 85kg bodyweight +2kg, 10x45kg DL.
                I've done this routine before and the weights won't be as pathetic in time, it's better to take your time and do it slow. Shitty reps can put you in pain again very fast.

                >45kg press
                >50kg press
                kwab

      • 5 days ago
        Anonymous

        lol that's retarded. the belt helps force your abs into a position so you don't lose control of the form, it doesn't replace the abs completely. there are studies indicating a belt actually helps with abdominal growth vs using no belt. but you do you.

        the other option is to go through all your warm up sets without a belt, then do the main work set with the belt, and scale upwards. it doesn't sound like you're willing to try things and are instead content on having repeated but avoidable injuries

        • 5 days ago
          Anonymous

          Let me try to rephrase that: When I was using a belt I was getting stronger, but as soon as I took it off the everyday pain was exactly the same, and I couldn't lift any more weight without the belt

  7. 5 days ago
    Anonymous

    I'm currently dealing with a lower back injury that I activate once in a while doing random shit. I was doing lower chest pulley flies and felt like someone stabbed me in the lower back... doing a chest excersise

  8. 5 days ago
    Anonymous

    Do leg presses, they're a way better leg exercise and you can load them with way more weight without having to worry about core stability and other bullshit

    • 5 days ago
      Anonymous

      >they're a way better leg exercise
      how?

  9. 5 days ago
    Anonymous

    GDE self selects himself out of powerlifting

  10. 5 days ago
    Anonymous

    Leg press and leg extension
    5 x f

  11. 5 days ago
    Anonymous

    oh fuck now my back is really hurting
    it's getting worse as I've laid down

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