scared to squat.......fucked back

[inked1]

about 2 years ago i fucked my back at work ( L5/S1 disc herniation).

Prior to that i was training pretty sweet, and was squating once per week, nothing huge, but repping out about 3 1/2 plates a side

Long story short,Its taken me ages to recover, and it is still not quite right but over the last couple of months I have been back in the gym trying to train pretty hard, but on leg days I have been training like a pussy.
Basically I am scared of fucking my back out again.
I was just doing hammer leg press and using the hack squat.

last week I did some light squats on the smith machine and everything felt ok.
today I warmed up on the smith and then did three sets of normal squats at 10,20, then 30kg a side. that seemed to go pretty sweet, so i am thinking of bringing the squats back into my routine.

I am thinking that even if i keep doing them light, they will strengthen my lower back, and be good for my over all development.

but I am worried that I will fuck it out again.

any suggestions guys, anyone else out there with similar problems ?

 

[pumpchaser]

When it comes to back, take no chances. If you want to go back to them, keep in mind that if the problems return then you have your answer. Anything involving back probs has the potential to return eventually; try again, carefully, knowing that it could come back.

Warmup well - i do cardio first for this reason - then go with higher reps. Also, try to use a a plate loaded squat machine - not the same degree of back stress and just as good a workout.

If the problems return, retire from the squat, the injuries are your warnings. Hopefully, with the right amount of caution and warmup you can still do them. Leg presses aren't quite as good but are a decent alternative if not.

 

[Meatball]

bro I have the same injury and im squatting 495 for reps

the leg press might be worse because of the angle of pressure it puts on your back, instead of the weight bearing down it's shearing on your hips.. at least for me it makes my back ache like a bitch everytime I use it

start light and build up and listen to your body! You can get thru this

 

[In-Human]

inked1, I fractured my 2nd Lumbar when I was 17, now I am 40 and after lifting for 25 years I still live with pain on most days.

I had to learn what my limitation are for legs and back work, keeping lower back and abs strong is a must.

I stopped Squating 18 years ago due to this lower back problem, so I just started back up with Squats in January and now I am only able to put up 530x5 ass in the grass, but I still get pain from time to time.

I stretch and do Good Mornings all the time, I am holding 294 right now and it is tough just carrying this kinda weight all day long.

Keep those lower back and ab muscles strong always to support what you have and you can push yourself, but only you will know what exercises you can go all out on...

 

[Bimmer]

start out with low weights and build very gradually till you feel comfterable. And you can use the smith machine for a while, its great for people who were injured.

 

[FATMEXICAN]

Stay light and keep it safe . Did you have surgery?

 

[inked1]

thanks for your help guys.
I think I will just just keep going light for a while and see how it goes.
fatmexican, I haven't had surgery, just been getting some physio and doing heaps of exercises to strengthen it

 

[SCG2]

inked1:

i'm in the same boat. haven't been able to do traditional squats for a long time. I used it as an excuse to not do legs for a long time, but I got over that part. You can get plenty of quality work in without having to do traditional squats or be relegated to the leg press.

my heavy leg days consist of the following:

Hack Squats -- not the machine, the old fashioned variety. picture a deadlift where the bar is behind your feet instead of in front of it. the weight in this exercise, being directly below your spine instead of out in front of it (like a deadlift) or on top of it (like a squat), means that there is no pressure on the low back. give it a try.

Overhead Squats -- again, the weight is directly in line with the spine, this time over your head instead of below you like in the hack squat. this means no torque on the low back. only drawback is that you can't go as heavy on this lift.

Step-ups --- although you are bearing the weight on your spine like in a squat, you can blast your legs on this exercise with a fraction of the weight you would use squatting. very tough exercise.

Lunges --- tons of variations, including walking lunges, reverse lunges, split squats with back leg elevated, etc.

Snatch-grip Deadlifts -- Depending on how bad your back is, you may be able to do these. The wider grip results in the upper spine carrying more of the load here compared to a normal deadlift.

Also, you should look into getting some Prolotherapy. Before getting eight treatments last fall, i could barely lean over to pick up a cup off the coffee table. the results from my treatments were so great, that i immediately began looking for things to do in the gym. that's what got me into all these "alternative" exercises for lower body. check it out at www.prolonews.com

 

[koops2121]

I too herniated a disc in my back.
I've been doing one legged leg press and extensions for the longest time.
Dead lifts and squats were out of the question.
However I decided to start trying them, super light and just seeing how my back handles it. I usually use the smith machine for my squats and do them a little more like a hack.
I found the key for me is keeping my hamstrings stretched out real good. If I don't stretch at least every other day then I'm toast.

 

[inked1]

thanks for the replies and suggestions guys!
I have decided to keep perserveering(?) with the squats as I would love to have them back in my routine.

today I did a couple of sets on the hack to warm up, then went pretty light in the squat rack, escalating up to 110kg for 6 reps. everything felt pretty sweet, and I feel like I can go heavier, but I will try and keep it at this weight for a few weeks, just to make sure my back is cool.
after the squats I jumped back on the hacksquat and just toasted my quads.

Its unbelievable the difference I feel after the workout today. squats + hack squats absolutely shits all over hack squat +legpress.

do you guys have any suggestions for strengthening the lower back and "core"
I try and do a lot of swiss ball exercises and have found them to be pretty beneficial. I stopped doing goodmornings and hyper extensions a while ago as they were fucking my back out, but it might be time to reintroduce them again.

Koops, since i have been doing more fequent hamstring stretches my back has been heaps better too

thanks again guys
later

 

[koops2121]

My abs have always been pretty good and I think that was one of my problems when I first started out. They were way stronger than my low back.
Hyper extensions where the only ones I could do for the longest time, just using body weight and not maxing out or anything. Eventually it got to the point where I could do more weight on it. (even though my dead lifts are super weak still)

 

[kube]

i fucked up my sciatic nerve (lower back) doing squats and it took me about two years to recover. i am doing squats again but i realize from time to time that i am not fully recovered. so far no problems, i am now anal as far as form goes but when i go heavy i find that by placing a couple of plates behind me and standing with my heels over them i am able to take some of the stress off my lower back. i have been able to go alot heavier while taking some stress off my lower back. try it out. just be careful with form and dont shoot for too much weight. i fucked up my back by being cocky and now i regret it.

 

[Pimpdalimp]

With back injuries is better to go slow & not over do it, I've been dealing with back problems for a while now.

 

[Uso]

Squatting is very natural movement for the human body, even if you cannot do weights you should still do air squats to help mobility and recovery. You had a very serious injury, don't ever let it get you though. I love how your wanting and willing to get back under a barbell, but also doing it safely.

I'd focus on my lower back strength and your overall core strength to start... Then move into reverse hypers, glute-hams raises, good mornings, and yes deadlift. Make sure your mobility is awesome before pushing yourself, and your form is perfection. It might hurt the ego to only squat a barbell or quarters but slow and steady. Longevity is the goal.

 

[wee_man]

maybe start with light front squats and build up from there? i have sciatica and they are definitely much friendlier on the back for me

 

[Rida5d]

As if you are telling my story only L4/L5 in my case.
Good luck man , but don't push it..

 

[CalistogaKid]

Try front squats, keeps yr torso more upright -> less stress on the back.