Back pain/injury

[Alex Sauter]

About a year ago I hurt my back by always rounding my back during deadlifts and squatting too heavy with bad form and bulged my L5 S1 disc. I have tried Chiropractic, Physical therapy, lots of stretching, and completely leaving it alone. Whenever I perform a hinge motion it usually hurts for days after. It has gotten better since I originally had it, but I want to know what you would do Joe if you have tried everything possible to make it better. Should I just leave it alone and hope it heals with time?

[Josh Cohen]

Hi Alex, I had big problems with my L5/S1 about 10 years ago. I actually herniated it and was in a lot of pain. I would say if it’s an acute injury (recent) allow it some time to settle. The best thing for this type of injury IMO is strengthening the core by doing things like the MCGill Big3 (and the movement HC does lying on his back as a warmup prior to “Leg Day”, basically a bird/dog but lying flat). That coupled with anything that works your erectors. RDL’s are my go to but I have to be very careful that I’m hinging correctly. Keep the spine nice a neutral. Some big slabs of beef around your back and strong glutes will serve you well. But always best to check with a professional. Certainly Joe would have some excellent advice here

[Alex Sauter]

Josh Cohen wrote:

Hi Alex, I had big problems with my L5/S1 about 10 years ago. I actually herniated it and was in a lot of pain. I would say if it’s an acute injury (recent) allow it some to settle. The best thing for this type of injury IMO is strengthening the core by doing things like the MCGill Big3 (and the movement HC does lying on his back as a warmup prior to “Leg Day”, basically a bird/dog but lying flat). That coupled with anything that works your erectors. RDL’s are my go to but I have to be very careful that I’m hinging correctly. Keep the spine nice a neutral. Some big slabs of beef around your back and strong glutes will serve you well. But always best to check with a professional. Certainly Joe would have some excellent advice here

It’s chronic because I have been dealing with it for about a year, and I tried the McGill big 3, but didn’t notice a difference. And anything relatively heavy doing RDL just irritates it.

[Joe]

About a year ago I hurt my back by always rounding my back during deadlifts and squatting too heavy with bad form and bulged my L5 S1 disc. I have tried Chiropractic, Physical therapy, lots of stretching, and completely leaving it alone. Whenever I perform a hinge motion it usually hurts for days after. It has gotten better since I originally had it, but I want to know what you would do Joe if you have tried everything possible to make it better. Should I just leave it alone and hope it heals with ?

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