Modify SS workout for lower back injury?

[blocheed]

Ok,
In the fall of 2016 I was working out at Planet Fitness (I know, I know) and was using a back extension machine. At some ridiculous weight level I experienced a sharp pain in my lower back that resulted in the machine returning to its resting position instantly. After several days of hoping it was nothing I went to a specialist and was told it was a bulging disc. Thankfully, after a steroid regimen and some Valium the problem went away and I was pain free. By January of 2017 I was using SS at a different gym and was able to deadlift 220 lbs (a lot for someone who had had a bulging disc 3 months earlier). For a variety of personal reasons that training stopped. I recently plunked down $600 on a home gym power rack and last week started up again with SS. My first workout after a long hiatus was as follows (I’m leaving out the bench and overhead press because that’s not relevant to my back):

Squat:
45x5
65x5
95x5
115x5x3

Deadlift:
135x5
155x5
185x5

That was on a Friday. The following Monday I did the following:

Squat:
45x5
65x5
100x5
125x5x3

Deadlift:
135x5
165x5
185x5
200x5

It was during this last Deadlift set that I experienced a similar (though not as severe) pain in the same place on my lower back. It was enough that while I could finish the rep (the pain occurred on the way up), I knew I should stop and not finish the set. For the next two days I experienced similar symptoms from my earlier injury though again, not as severe. This occurred on Monday, June 11th. As of today (the 16th) I am a little sore but have complete range of motion and am not worried about seeing a doctor. My question then (after all that) is what I should do now? Did I add too much weight too soon after taking 4 months off? I’m pretty sure the problem is not form related though only video would tell. I realize that for many of you those are pretty trivial load amounts, but I thought I was being conservative given my background with back injuries. Any thoughts welcomed. thanks.

[stef]

My question then (after all that) is what I should do now? Did I add too much weight too soon after taking 4 months off? I’m pretty sure the problem is not form related though only video would tell. I realize that for many of you those are pretty trivial load amounts, but I thought I was being conservative given my background with back injuries. Any thoughts welcomed. thanks.

I don't know why you would not immediately suspect a form problem. I would.

1. Form needs to be evaluated
2. Be more conservative with your increases
3. Sometimes you can set up back irritation for a deadlift with your presses/bench beforehand, eg relaxing into overextension with press or bench. IOW, #1 for all lifts and/or experimentation with moving bench/press away from the deadlift.
4. Are you using a belt?

[blocheed]

Great advice! I’ll pay closer attention to form and go slower on the weight increases. I’m not using a belt. I take it then that I should be?

[lucky]

I've been having issues with my lower back recently and found this video to be tremendously helpful, as well as a ridiculously funny Rip quote at about ~7:00: YouTube

[Eric Schexnayder]

I’m not using a belt. I take it then that I should be?

Not necessarily. Sometimes a belt can interfere with developing proprioception and thus learning form. It will help you create and maintain better inter-abdominal pressure which will help protect your back and let you lift more, but do this after you've learned the correct technique.

[stef]

Not necessarily. Sometimes a belt can interfere with developing proprioception and thus learning form.

I've not seen this. How would that work?

It will help you create and maintain better inter-abdominal pressure which will help protect your back and let you lift more, but do this after you've learned the correct technique.

Reasonable approach, but a guy who already has problems is a good candidate for early belt use.

[Eric Schexnayder]

I've not seen this. How would that work?

In my admittedly limited experience, I struggled to learn how to get my lower back flat in the deadlift. I had been using a belt early on since I train alone and was nervous to hurt my back. Taking off the belt and getting some tactile cues from a coach helped me learn to set the lower back better, though I still suck at it. I still struggle to feel like my lower back is in the correct position when using a belt in the deadlift, so I don't use one anymore. In fact, I've been questioning whether I should also do so with the squat. Then again, I've always worried about my low back in the squat, despite having been told it's fine.

I would imagine that if a trainee is not used to the sensation of contracting the abs and erectors to properly set the torso, they'd misuse the belt, doing things like pushing the stomach out instead. Could be wrong about that.