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      02-25-2011, 11:23 PM   #1
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Back Brace?

So for the past month every time I do abs or squats my lower back starts hurting. Yesterday i drove for an hour in an uncomfortable position and my backs been killing me. It's to the point where I cant stand or walk.

Do any of you guys use a back brace? Can you recommend me one?
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      02-26-2011, 01:32 AM   #2
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I use one any time I do squats, but I usually try to go heavy. There are many different types out there. It depends on how much support you need. Right now, I am using a wider Nike belt, but have used the leather belts, and thinner belts, in the past. I would recommend just going to a sports store and trying them on to see how they fit you.

Actually you have probably strained your lower back, most likely spinal erector muscles. But you have to be careful with low back stuff, because if you really injure it, it can take a long time to heal. And its f***in miserable.

I would also recommend adding stretching esp. of the back and hamstrings if you're not doing so. Also, if your gym has a low back machine, start doing some very light sets on this, or just low back raises. If it starts hurting or even twinging your low back, just stop.

Regular NSAIDs, massage, heat, or even muscle relaxers can help.
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      02-26-2011, 07:16 AM   #3
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Back Pain!

Quote:
Originally Posted by newdadkel View Post
I use one any time I do squats, but I usually try to go heavy. There are many different types out there. It depends on how much support you need. Right now, I am using a wider Nike belt, but have used the leather belts, and thinner belts, in the past. I would recommend just going to a sports store and trying them on to see how they fit you.

Actually you have probably strained your lower back, most likely spinal erector muscles. But you have to be careful with low back stuff, because if you really injure it, it can take a long time to heal. And its f***in miserable.

I would also recommend adding stretching esp. of the back and hamstrings if you're not doing so. Also, if your gym has a low back machine, start doing some very light sets on this, or just low back raises. If it starts hurting or even twinging your low back, just stop.

Regular NSAIDs, massage, heat, or even muscle relaxers can help.
Like newdadkel said, l would listen to your body,If you have,or have had even a hint of lower lumbar back pain (like your having) I would completely stay away from squats!(they only make you shorter.
Try something else for quad development that is less stressfull on your spine... or you will end up like me!(a chronic lower back pain sufferer)
Make sure when you train you leave your ego at home and go for perfect execution and fourm all the time and concentrate on your core.
Take Care
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      02-26-2011, 11:02 AM   #4
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never a fan of back braces as they are used to compensate for strength/core stability that you don't have. If it's an acute injury, then a back brace might help to relieve some pain and allow the tissues to recover. However, using a back brace on a regular basis only further weakens your core strength as eventually you will rely on the back brace for your support rather than yourself.

Agreed with stretching, rest, and listening to your body....
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      02-26-2011, 01:30 PM   #5
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I've been having back pains for a long time now. Sometimes after playing basketball or running it will start hurting. But it was never this bad so I never paid attention to it. I guess i'll use a brace until the pain goes away then take it easy after that.
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      02-27-2011, 12:10 AM   #6
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Quote:
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I've been having back pains for a long time now. Sometimes after playing basketball or running it will start hurting. But it was never this bad so I never paid attention to it. I guess i'll use a brace until the pain goes away then take it easy after that.
if it's been more of a chronic condition, might just want to see an MD....
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      02-27-2011, 01:26 AM   #7
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if it's been more of a chronic condition, might just want to see an MD....
+1.
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      02-27-2011, 02:56 AM   #8
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I never thought much of it because it wasn't unbearable. It would go away after a day. usually happened after physical activity. Wore a brace today and so far it hasn't really done much. If this doesn't go away soon I think I'm gonna see a doctor on monday.
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      02-27-2011, 10:12 AM   #9
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If you know anyone that is a physical therapist, they might be able to help with stretches or rehabbing as well.
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      02-27-2011, 11:32 AM   #10
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<===Physical Therapist
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      02-27-2011, 12:47 PM   #11
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Chiropractor, before you do permanent damage.
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      02-27-2011, 01:13 PM   #12
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^why would you say chiro rather than MD or PT? just curious...
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      02-27-2011, 04:38 PM   #13
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Quote:
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^why would you say chiro rather than MD or PT? just curious...


I would say lower your squat weight and work on form/mechanics. That'll increase your core strength nonetheless, after all, that's what should be holding your torso straight up, not your lower back.

You're probably going too heavy, causing your torso to come forward, adding stress to your lumbar, and shifting the weight off your heels, and onto your toes?

As for abs, toss an AbMat under you for situps...
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      02-27-2011, 06:07 PM   #14
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Quote:
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I would say lower your squat weight and work on form/mechanics. That'll increase your core strength nonetheless, after all, that's what should be holding your torso straight up, not your lower back.

You're probably going too heavy, causing your torso to come forward, adding stress to your lumbar, and shifting the weight off your heels, and onto your toes?

As for abs, toss an AbMat under you for situps...
I don't really do heavy when it comes to squats because I'm always afraid of throwing my back out (oh the irony). My back usually hurts after doing any ab workout. I've tried situps, crunches, leg raises anything that involves my abs puts pressure on my back. I'm gonna hit up a chiropractor on Monday and see what he says.
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      02-27-2011, 06:24 PM   #15
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Quote:
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^why would you say chiro rather than MD or PT? just curious...
An MD will give you pain killers, or NSAID's to get rid of the pain and or inflammation. They may also recommend that you go to see a specialist for possible corrective surgery (in the case of a ruptured disk).

A PT is good for getting an excercise routine underway to stregthen the back muscles, They can also give ultrsound/electric current treatment to help get rid of calcium buildup and bruising.

A Chiropractor is trained in maniupulating the spinal column and associated skeletal/nervous system back into alignment. Many people suffer needlessly with back or associated pain when a regular Chiropratic treatment program can eliminate the source (pinched nerve, etc).

Your entire nervous system runs straight down the middle of your spinal column. Nerves feed out to various organs and muscles from counduits connected to your spine. It only makes sense that a specialist who is keenly aware of this skeletal/nervous system and who is trained to recognize misalignments and related symptoms is going to be beneficial.

I hope this is helpful, and at the end of the day it is up to you!

Stay healthy.

Last edited by Lester; 02-27-2011 at 06:36 PM.
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      02-27-2011, 07:55 PM   #16
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but once one is "back in alignment", how does one stay in alignment? It's the exercise and pt education that get's the patient to functional independence, not continuous manipulation/'regular chiropractic routine" and modalities for pain relief...

Just an FYI: PT's are also trained and educated in everything you just mentioned for a chiro, including manipulations....and that knowlegde and education is carried over into the entire body, not just the spine.

Like you said, it's your choice, I just find it interesting how so many people are quick to go to a chiro rather than an MD or PT, even tho I get a good number of long term chiro clients in my clinic. Most MD's are good about referring to PT (sometimes chiro) with or without administering meds.

@ the end of the day, whatever works for you...

OP: good luck...
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      03-01-2011, 02:25 AM   #17
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I've been squatting regularly for more than two years and have had no back pain, and I usually rep 80-90% 1RM; usually three sets of six-eight reps. I would say for you it's a long-term condition.
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      03-01-2011, 09:05 AM   #18
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I've been squatting regularly for more than two years and have had no back pain, and I usually rep 80-90% 1RM; usually three sets of six-eight reps. I would say for you it's a long-term condition.
In the wise words of Mark Rippetoe:
"Yes, if you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves."
Don't know if OP's form is good - We all know the squat exercise won't harm when done correctly. So root cause is OP's form, or an underlying issue not related to squatting altogether (posture, etc...).
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      03-01-2011, 04:02 PM   #19
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In the wise words of Mark Rippetoe:
"Yes, if you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves."
Don't know if OP's form is good - We all know the squat exercise won't harm when done correctly. So root cause is OP's form, or an underlying issue not related to squatting altogether (posture, etc...).
I'm pretty sure my form is good I even asked one of the personal trainers to see if I'm doing it fine. The pain only comes back when i do my ab workout. Doesn't matter what I do. Once these god damn muscles start getting an exercise my back starts hurting.

I decided to skip the doctor. The brace has been helping a lot. I'm gonna take it easy this week and just stretch a lot. Hopefully it'll be 100% gone next week and I can start working out again. Think I'm gonna stretch a lot more before working out.
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      03-01-2011, 07:02 PM   #20
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I'm pretty sure my form is good I even asked one of the personal trainers to see if I'm doing it fine. The pain only comes back when i do my ab workout. Doesn't matter what I do. Once these god damn muscles start getting an exercise my back starts hurting.

I decided to skip the doctor. The brace has been helping a lot. I'm gonna take it easy this week and just stretch a lot. Hopefully it'll be 100% gone next week and I can start working out again. Think I'm gonna stretch a lot more before working out.
Try this OP:
http://mobilitywod.blogspot.com/2010...-and-back.html

FYI - Great blog to follow...
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      03-01-2011, 08:33 PM   #21
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Forgive me for asking, but how regularly do you work your abs and core?

The reason I ask is that I was always taught that having a strong core helps to lessen the chance of back injury, as the core is what supports the upper torso.
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      03-06-2011, 11:31 PM   #22
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^ I work em out once a week and usually on mondays. Tomorrow is ab day so I'm gonna try to be careful and not do so much. Most of the pain is gone but if i stand for a long period of time or sit uncomfortably, the pain comes back.
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