Lower Back Pain

[Ed Conway]

Hi..im a novice to weight training and would appreciate all input on this matter...i started doin 5x5 training in november.. by january i was deadlifting 120kg and squattin 90kg for 5 sets of 5..however i took a break in the new year..when i came back i hurt my back deadlifting..due to poor form...its now june..ive had acupuncture on my back which has relieved the stiffness..but the root of the pain is still there in the bottom left of my lower back ..just above my ass..i seen this starr rehab for back pain and wus thinkin on tryin it today using good mornings with an empty bar and building it up...any advice would be appreciated...I will be buying the starting strength 3rd edition when i get paid to correct my form..

[Charlie Davies]

Deadlifting and squatting with good form (and light weights) help my back heal when it's sore.

[JDelage]

Some things I've found to be of help:
- High rep, low weight deadlifts and squats,
- Foam rolling the back & glutes,
- Double-ball rolling the erectors,
- Swimming - say 2 or 3 1,000m moderate pace sessions a week for a few weeks.

[Calvo]

Spinal decompression is nice.

[ulmont]

Rolling my erectors and glutes with a ball seems to really help me out.

[GaryC]

This does wonders for me. I do it every morning and between sets sometimes.

http://www.youtube.com/watch?v=-ixfuq8_NUw

[Ed Conway]

how long do u hold the position for..how many times do u repeat??

[GaryC]

If you are asking about my reply, I do five or six reps (up and down) to check my flexibility at that given time. I then go up as high as comfortable and hold for 45-60 secs. I let my abs (gut) hang out as low as possible. Two different PT's have told me to do this for my bulging discs (L4-L5). It keeps my sciatica in check, also.

[carson]

I tried the yoga stretches. It helped a little. I'll do some more later. Thanks.