Injury of the back is not a joke, and no one is immune from it. However, this is not an excuse to stop training. These 7 rules will help you train with a damaged back.
You do not realize the importance of the muscle group until it becomes dysfunctional or, worse, traumatized.
Most people are convinced of this through a bitter personal experience, getting an injury that results from a previous injury left without proper attention. However, this does not mean that you should listen to your family doctor who advises you to keep bed rest for 12 weeks and never go back to strength training in the future.
Because of a waist injury, sports results may stall or even drastically go down. Over the past couple of years, I have repeatedly returned to service after such damage, and now I am ready to share my experience, which will certainly help you.
For your information, I had a trauma to the sacroiliac joint and the muscles that straighten my back on the left side. The first injury I received when I did classical squats. My legs trembled, and I found myself in a desperate position under the weight of 185 kg. The injury of the muscle and joint did not end there; The arcuate joint hindered the muscle and provoked even more acute pain due to the infringement of the nerve.
The trauma went through several periods of relapses and exacerbations, the cause of which was carelessness during the performance of squats and deadlifts.
That's how I managed to survive all this.
Rule 1. Do a split-squat and a gluteal bridge with a bench seat
The idea is to work out the legs and the back muscular chain with a minimal compression load on the spine, if the volume of the stored joint movements allows you to exercise at all.
The advantage of the gluteal bridge with support on the bench is that it unloads the spine, because it trains the buttocks due to the posterior bending of the pelvis and creates much needed intervals between the vertebrae. Since the gluteal bridge is carried out in a horizontal position and there is no vertical axial load on the spine, the pressure on the lumbar vertebrae is minimal.
Personally, I do not believe in the gluteal bridge with large weights, especially if you follow it according to the rules that must be observed during rehabilitation after a back injury. Therefore, I focus on approaches to 12 repetitions and do an exercise with very light weight.
Split-sit-ups (my favorite exercise was the Bulgarian split-sit-ups with the raised rear leg) are very useful, because the hip flexors get a good stretch due to the extra load. Since the lumbar muscle is attached to the spine, and in the absence of elasticity, it can pull the back to the position of excessive deflection (hyperlordosis) in the waist, split squats give an excellent opportunity to work quadriceps while remaining in the safe zone.
Rule 2. Execute a deadlift craze from the middle rack
If health allows you to do stanovuyu, you can easily exacerbate the trauma of the lumbar region, even a minimal error in technology. I noticed that even with the exercise with light scales and all the canons of technique, I periodically have lumbago in the back.
Having studied the books of respected specialists in strength training, I realized that not every athlete was born for classical deadlift. Awareness of this has become a big step in the right direction for maintaining health and enhancing safety exercises.
Take advantage of the low position of the hip joints and additional effort from the legs, using a wide setting of the feet. The traditional Sumo deadlift may be uncomfortable, and in this situation make it from the middle rack.
It is important to remember that many injuries occur in the descending phase of basic exercises. Instead of trying to increase the time under load, remove the negative phase when working with heavy weights. If before you worked in a continuous style, switch to repetitions with a full stop at the bottom point. Concentrate only on the concentric phase.
Such an approach will save your back while you are under load, and you will be able to systematically and slowly increase your speed when you feel better.
Rule 3. Avoid changing direction
When working with movements that provoke the displacement of the vertebrae of the lumbar region, it is easy to forget that the more pronounced their inertial component, the more force you have to apply to your body. Slowing down the projectile with a full turn of the motion vector before a new repetition can become a real funeral ring for the waist.
Many traction exercises create a similar problem because of the enormous length of the lever that extends from the arms to the lumbar spine. As a result, at one point, the movement for the top of the back deals a crushing blow to the lumbar vertebrae.
As I've already written, working with a full stop at any convenient opportunity can be an invaluable help in training during recovery from injury.
That's why, in the case of another important exercise, rod pull in the slope, the transition from classical technique to Pendley's traction (traction from the floor) will be the right decision. If you compare these two movements, everything becomes obvious.
Rule 4. Do from 4 to 6 repetitions in most exercises
When you train not at 100%, you do not have the opportunity to put new personal records without the risk of serious injury. Mindful of this, many go to the multi-recurrent training to develop functional training, endurance, and stay in the "red" zone of heavy training. Typically, an ordinary person at the same time thinks that a large number of repetitions is equivalent to a safe load.
The truth is that multiply repeated training to aggravate an injury is as easy as lifting a large weight. Classic CrossFit Syndrome. Training with a large number of repetitions cause fatigue, which leads to a deterioration in the technique of performing movements.
Do not play with fire.
Instead, work with the weight for 6-8 reps, but lift the projectile from 4 to 6 times. So you are guaranteed not to overload your nervous system and skeletal muscles, and still be able to work with average weights.
When I encountered similar problems, I simply made more approaches if I wanted to increase the amount of training load, or gave the body a rest, if it was necessary. Of course, the rule can not be extrapolated to all exercises. Despite the problems with your back, you are most likely to be able to do a bench bench press with heavy weights. However, in general, this is a good rule for the rehabilitation period after injuries, especially if you are doing vertical presses and pulling.
Rule 5. Remove the pegs – at least for a while
Stahletki have an elevated heel, the height of which varies depending on the model. Nevertheless, in any case, the leg is tilted, which provides excellent biomechanics during the squat. That's why many people who are not related to weightlifting wear pantaloons during their training.
At one point, what was "not deep enough" squat before the parallel or a few inches below the parallel line, turns into squats to the very floor. This is not always good, especially if you need to maintain proper coordination of the movements of the sacroiliac joint, pelvis and lumbar spine.
Moreover, working in full amplitude in the absence of proper skills and training can lead to increased mobility of joints and result in even more severe trauma.
The solution lies on the surface – it's squats in shoes on a flat sole with an awareness of the limits of their capabilities. One injury you already have.
Rule 6. Modify the training program
The most common mistake I saw (and one of the main mistakes that I made myself) is that a person does not change the training program after returning to normal conditions.
This is almost a training sin, recover from injury and return to the same program that led you to this trauma. Of course, this does not mean that you need to deploy the training process at 180 degrees and abandon everything that you did before.
I am convinced that certain movements must remain in your program at all times. But this does not mean that auxiliary exercises, modifications of basic movements and other variables of the training process can not find a new home in your training complex.
Moreover, although I believe that sit-ups, deadlifts, overhead presses and pull-ups should be present in your protocols year-round, it is worth mentioning that I have never made accents on traditional sit-ups, classical deadlifts, stand presses or pull-ups with a straight grip .
All these basic exercises have a lot of modifications, which also successfully work out muscle groups, but they give an absolutely different training effect. Switching to the frontal squat, squats with weight or Zercher squats, pulling the sumo thrust from the middle post, dumbbell press with one hand, pulling up a neutral grip, you will make a variety in the training program, get new stimuli for muscle growth and strengthen your back.
Do not make another mistake, becoming a hostage to the training program, overloaded with different variations of one exercise. In this situation, repeated trauma will be only a matter of time. Just turn the movements in several planes, train the muscles of the cortex and choose the exercises in which the whole body works, and not the isolated muscles.
Do not be afraid of change – this is not the end of the world.
Rule 7. Make friends in a good physiotherapist
Like a personal trainer, a physiotherapist can be good or bad. The truth is that many physiotherapists with the same narrow specialization use different methods, preach different philosophies and have different levels of knowledge, skills and experience.
The temptation to call a manual therapist a bad specialist is great if pain or discomfort suddenly returns to you. On the other hand, many become hostages to manual therapy clinics, and this is not at all what I am calling for.
It is only necessary to understand that we accumulate muscular imbalance for many years, since this is the way of life of modern man. Only half of these problems can be solved with the help of strength exercises performed with the right technique. I believe that you should not wait until the imbalance becomes a serious problem, especially if in the past you already had traumas.
Trauma usually becomes a manifestation of the existing imbalance in the tissues, when it reaches a critical point. To think that one or two sessions at a chiropractor can completely solve a problem that has been accumulating over the years will be a terrible mistake. Do it, and you will be disappointed.
Find a good specialist and go through a full rehabilitation course – even if you feel much better. Perhaps the results will not be visible immediately, but maintaining the muscle balance will show itself over a long distance, allowing you to stay in the game in the long run. And you will be safe when you decide to return to the heavy weights.
Do not make another mistake, running from one physiotherapist to another. Like a personal trainer or a doctor, a physiotherapist or chiropractor will study your body. He will understand the underlying processes that underlie his diagnosis, much better than the one who is "very good" on reviews, but sees you for the first time.
Find the right decision and be consistent.
Great advice, thanks for the article. I agree with the last rule, a few years ago began to visit the osteopath (once a half to two months), the condition of the back and the body as a whole improved and six months ago began to visit the simulator, although previously completely limited the physical load.