wala

Sup guys.

for the last 2 months, i havent done a proper good back workout!! i either go heavy and pull my lower back, which i believe could be a trapped nerve?! or i got light to avoid getting the same injury and i feel like it was a waste of time as i feel no muscle pain (the good type) the next day! obvioulsy i know of a fair few exercises i can do that wont affect my lower back, but can anyone name a few that are good mass builders, that wont compromise me getting an injury again!!

the ones i love doing but cant are:
t-bar rows
bent over rows
cable rows (no support pad for chest)

Kal-L

t-bar rows
bent over rows
cable rows

Are my favorites as well. I am not sure of any mass building low impact back exercises bro. Hopefully someone with experince it this will be able to shed some light on this.

wala

lets hope!!

Kal-L

With lumbar traction, the patient lies on his back and is secured on a special table with a cable coming from the foot-end of the table that attaches to a strap that has been placed around the patient’s hips. The cable is attached to weights at the foot-end of the table that provide a continuous and gentle pulling force on the hips toward the foot-end of the table. The goal of traction is to unload the disc space and muscles in the lumbar spine. This unloading is thought to provide a recuperative period which allows the muscles to rest and takes pressure off the disc space.

Research about the effectiveness of traction is controversial, with some studies showing that it adds value and other studies showing that it is of little or no value for patients with low back pain.



Hmm hope it doesn't lead to a medevil tourture rack like that.

Kal-L

Found this article...
not sure if it will help. but its the best I have found yet.

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 2 - Build-Muscle

PWGriffin

tight hamstrings and weak abs are the culprits LOTS of times. Stretch EVERYTHING.

BiggerThnU

First thing that came to mind, I agree. But stretching is not something I do untill the end of my workout.

Mark26

Hey wala,

I would definitely recommend getting the back looked at by a professional and see what exactly is going on. There are a number of structures that can cause or contribute low back pain and discomfort, the first of these are the muscles.

The main causes of pain in regard to muscles are something called trigger points. These are hypertonic muscle fibers within each muscle that will cause pain, numbness and other symptoms in distant areas unrelated to nerve routes. So for instance, a muscle in the hip can refer pain up into the low back. (These trigger points or knots in the muscle were identified in large part by Dr. Janet Travel, she was the white house physician for our American presidents John F. Kennedy and Lyndon Johnson.)

Anyway the main muscles that are usually involved in low back pain in terms of trigger points are the gluteus medius, multifidi, longisimus, quadratus lumborum, the Psoas and the abdominals. This does not include muscle involved with posture, like the hammies and quads etc.

The second of these structures are the ligaments. There are usually two main ligaments in the low back that will cause pain, the first of these is the Iliolumbar ligament. This ligament connects the last lumbar vertebrae to the pelvis. The second is the sacroiliac ligament, this stabilizes the pelvis and sacrum. When these become injured or weak they will create pain.

Next are the joints. There is the sacro-iliac joint, and a group of what really are better classified as articulations and these are the facet joints, these are where the vertebral bodies touch. The SI is where the sacrum and the pelvis meet and is a common cause of low back pain and discomfort.

Finally are the discs that pad the vertebrae. These will typically create pain when they are bulged or when they move and push against the nerves that exit the spine and control all of your muscles.

In my experience a combination of Chiropractic and neuromuscular and trigger point massage therapy are the most beneficial in treating just about any type of pain problem. Physical therapy can also help properly strengthen muscle imbalances, like someone already mentioned.

If you happen to have a disc issue, traction (as again someone else mentioned) is very effective and in my experience and opinion is the most successful treatment when it comes to disc bulges.

In the mean time I would start icing the area a few times a day.

Anyway, I hope that helps. Don't blow it off man it won't just go away. From what I can tell you have the genetics for competitive bodybuilding, don't end your career at 25.

wala

thanks guys, much appreciated for your suggestions.. i'll be looking at all options!

and thanks Mark26, that was informative mate. from reading it, i've realised i was looking for a way to work out around the problem instead of actually getting the problem looked at!! silly me

anyway, im not sure what it is, but the pain comes from the left side of my back, between the spine and the hip. im off the do legs now, so i might have to skip squats - saying that, i did do them 2 weeks ago and got out 3 sets of 140kg and come away unscathed!

i'll tread carefully now tho! like you said mate, dont wanna put everything ive done upto now to waste!

Polish Power

Deadlifts. add those into ur workout if they arent already. and do em HEAVY!! i never have back pain anymore.

wala

nah man, i lOVE doin deadlifts!!! but that the type of exercise that can trigger what i've got wrong with me!!

its happened 3 times to me in about 3 months i think - once doing bentover rows, one doing tbat rows and once on the cable pull machine.. and all of them i have included in my worksouts since i started training 3 years ago - so i know i have good form too.

anyway, i actually DID do deadlifts tonight as it happens mate, straight legged ones tho to do my hams cos i just did legs. and i gotta be honest, i felt absolutely fine! so maybe i wont have the prob no more

i hope so anyway!

PWGriffin

Just be sure and don't round your back during ANY movement, especially any kind of row or deadlift.

wala

oh yeh, or course man!! thanks for the good info - and anyone reading this should take note of that!! but i know that already myself. i pretty much do any pulling exercises in a position like im trying to stick my chest out, worked well upto now

i just hope this thing goes away.

Polish Power

hmmm.....what r u current supplements. maybe we can find something to help you bud. it's hard for me to EVER get sore these days..no matter how hard, heavy or long i workout....