For about 2 months ago I tweaked my back during a max effort squat, This was the first time I lifted heavy with belt and I assume that I used it incorrectly by pushing my abs out against the belt.(Like mentioned not to do at page 66 SS 3rd edition)
Anyway I did not feel anything during or right after the lift, but the next morning my quads very extremely sour and it was a pain in the ass to get up from bed. Next morning the sourness in my quads was gone, but I had a lot of stiffness in my back.
After that tweak I have been having morning issues with a stiff back that goes away after a couple of hours/or by doing some mobility work for t-spine.
I restrained (My back did not snap, I just felt that I strained a muscle a bit, and I could still finish all my squats) my back about a month afterwards during my squat warm-up, this was mainly cause to not paining attention to form(one contributing thing was that I lifted in the morning instead of as usual, early lunch or in the afternoon, perhaps I was to sleepy or just still stiff, who knows).
For some weeks I stared to feel a light molding pain in my left ankle and a bit of stiffness in my left gluteus. I then started with smr for my piriformis, QL, and my gluteus with quite good but not consistent pain relief.
Three weeks ago with a “Naprapath”. He told me that my discs are ok, no bulging disc or herniated disc, but that the disc had previously been putting pressure on my sciatic nerve that now had become triggered.
He told me to back off from heavy squats, deadlifts and most of all heavy OHP.
According to him snatch and clean was ok(I don’t know why, perhaps he was referring to "time under load")
Last week I had an appointment with and orthopedist. He told me that the nerves around L5 was irritated, advised spinal decompression and 2-4 weeks of NSAID. He did say a thing about not lifting
What about the OHP,
I do feel that I have some issues with this lift.(I lean back too much during high rep(2-3+reps) high load) I assume that this is to weak core/weak abs like mentioned in the book. Your recommendation is to strengthen them with Roman chair sit-ups. I do not have access to this equipment so first question would be what those could be replaced with. Secondly I have some issues also with tight psoas, and as far as I know this means that crunch/sit-up type of ab work out would not be so beneficial as long as my hips/psoas are tight. Does this mean that I am better of just doing some types of planks?
What about the OHP?
1) Do high rep (10-15) presses for several sets
2) Change to Push press with a load that I could normal handle without the “push”,
3) Skip the press? If so what should I do instead?
I already bench once a week, the same with high incline seated press.
Thank you for your time