I started lifting about 3 months ago, and am in my mid 30s. About 10 years ago I had a back injury to my lumbar muscles in my back by lifting some beer out of the back of a car and it took me out for about 2-3 months (walking with a cane, muscle relaxers\/opiods, the works..)<\/p>\n
I started lifting about 3 months ago, and am in my mid 30s. About 10 years ago I had a back injury to my lumbar muscles in my back by lifting some beer out of the back of a car and it took me out for about 2-3 months (walking with a cane, muscle relaxers\/opiods, the works..)<\/p>\n
Ever since then my back has been relatively problematic, where if I push it too hard I need to do a lot of stretching and walking to get it loosened up again to calm down.<\/p>\n
I started a twice a week lifting routine 3 months ago, my current DL and Back Squat PR are both ~150.<\/p>\n
In addition to that, I do 35 pushups every morning and aim for about 25 chin-ups throughout the day as I’m around the house (usually in 5-10 set reps.)<\/p>\n
Usually when I get tightness in my back that takes me out, I end up with visible lateral pelvic tilt from my body trying to protect the area during healing, but it always seems to be the same side in the same place.<\/p>\n
Since starting my exercise routine (Saturday’s I start with deadlifts, about 12 sets total, starting at an empty bar and moving up to ~135-150, 10 reps each, with RPE around 7 at the end). I do some supporting exercises like bent over rows, landmine rows, as well. Sundays are my squat day and I have a similar routine and also do some balance board work and some core exercises (leg lifts, chin-ups, pullups, around the worlds, weighted split squats)<\/p>\n
My back had been improving for a while, and even if I had tightness in the morning, by the time I finished working up and into my workout I would feel GREAT the rest of the day.<\/p>\n
However, the last weekend I swapped my days because I was short on time and started with squats on Saturday. I immediately felt discomfort in the usual spot as well as some pain on one of my initial lifts and thought I had injured myself. After some ibuprofen and walking most of the day I felt better by evening, and the next day I was able to do a good DL workout routine without issue.<\/p>\n
Here I am about a week later, though my back still feels iffy in the usual spot.<\/p>\n
I started lifting because I’d like to improve these issues, I had a CT scan for an unrelated issue and the rad tech happened to notice that I have some tightness in my spine in areas and my doctor recommended more mobility exercises to reduce the pressure on the spine.<\/p>\n
Basically, I’m looking for advice on what type of training I should be doing to not make things worse, become more limber, and not keeping having this damned pain\/tightness in lower back (picture below of where it is).<\/p>\n
Any advice greatly appreciated!<\/p>\n","protected":false},"excerpt":{"rendered":"
I started lifting about 3 months ago, and am in my mid 30s. About 10 years ago I had a back injury to my lumbar muscles in my back by lifting some beer out of the back of a car and it took me out for about 2-3 months (walking with a cane, muscle relaxers\/opiods, […]<\/p>\n","protected":false},"author":1,"featured_media":41,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-22","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-forum"],"_links":{"self":[{"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/posts\/22","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/comments?post=22"}],"version-history":[{"count":0,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/posts\/22\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/media\/54"}],"wp:attachment":[{"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/media?parent=22"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/categories?post=22"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnessbites.org\/diy\/wp-json\/wp\/v2\/tags?post=22"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}