Anti Ego Lifting Support Thread (AELS) ::: Save a joint, Save a Life

[JayC]

Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

[LBSS]

Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

 

[Raptor]

Should we say "no" to bench pressing?

IMO you can go much safer with pushups/weighed pushups/elevated feet pushups.

Also, bodyweight lunges seem much safer than doing heavy squats. True story.

What about the weighed version? Is a weighed lunge safer than a weighed squat? Never heard of bodyweight bench presses.

[seifullaah73]

don't do extreme atg squats (ass to floor) when the bar is on the deadlift rack.
i felt my back round when going up, but pain came next day.

[LBSS]

don't do extreme atg squats (ass to floor) when the bar is on the deadlift rack.
i felt my back round when going up, but pain came next day.

poetry.

[Raptor]

What is a "deadlift rack"?

[seifullaah73]

you know when you squat you have these long things on both sides so if you can't make it you place it on that. well i put that low at knee height for RDL's, those are deadlift racks, low squat racks.

[seifullaah73]

I did Squats 60kg, my heaviest yet and with previous back pain after the squat i had none if not little pain until i started started bending over backward to stretch my back and some other things, basically i was playing with my back until i got this major pain in the mid lower back, which when i started bending back, sharp pain in that region. don't mess with things that are fragile.

When i get backpain, i twist my upperbody to both sides to the furthest and stretch even more until i hear crack to confirm some comfort and also bend over down brining my head towards my knees stretching my lower back until i hear crack to indicate a piece of my spine has been placed back in line.

but now i have this pain in my lower back, not at neutral but when i bend backwards very sharp pain but not so much when i bend forward.
Stupid of me to play with my back, even if i don't have any pain in that area cos it might just come back.

i have placed heat rub on it. Would foam rolling help and would you guys recommend icing it or not good idea as there are nerves running up my spine.

Regards

[UMThrower]

Yeah definitely foam roll. It sounds like the muscles are just really tight in your back from the back squats and need to be released

[seifullaah73]

is it safe to foam roll the lower back? or do i have to foam roll the glutes to reduce lower back pain or something?

[UMThrower]

Foam rolling is safe any where on the body. All its doing is to helps stretch and release the muscle fascia out to put it back into the direction its supposed to be. It might be painful but thats because you have adhesions (knots) built up in the muscles which took some force to build and will require that force or more to undo.

[seifullaah73]

what if the pain is originating from the bone of the lower lumbar rather than muscle, which is what i feel, would foam rolling help that and do you know any videos i can follow on how to do the foam rolling for the lower back.

thanks

[UMThrower]

The pain might be felt coming from the lower lumbar. But chances are the muscle is shortened right now and is pulling on the vertebrae and causing the discomfort. Just youtube lowerback foam rolling. The big thing is to go slowly over the muscles and any time you find a spot that is tender, just hold that position on the foam roller and let your body slowly sink onto the foam roller. Another thing to try is Joe Defranco's Agile 8. Youtube that as well. A lot of lower back pain can also originate from lack of mobility in the hips. Again this puts more stress on lowerback muscles and causes them to shorten.

[seifullaah73]

Nice one

Thanks
pc

[LBSS]

+1 for the agile 8.