lower back pain

[kokokolo]

I have had lower back pain since I did 6 sets of ggod mornings one day, It occured to me that I may be overtraining my lower back. See by my thinking the lower back is used during every workout, so after that day say I did legs next day, squats used lower back plenty, and back day for rows and deadlifts etc ...

So I thought , maybe theres something to those guys that wear the weightlifting belt to every training session they do at the gym...
I was at least thinking it might be a good idea, after training the lower back to wear a lifting belt the next 2-3 days to allow for recovery .

Anyone have an opinion as to if this is a good idea or not ???

[bsimpson]

na just go easy and make shure your diet is spot on and you will be fine.

but then again what sort of pain was it

[sta63bmx]

How much ab work are you doing? And what kind of ab work are you doing? Look at the back rehab post in my sig, too. /forum/images/graemlins/smile.gif

[westsidebb24]

[ QUOTE ]
I have had lower back pain since I did 6 sets of ggod mornings one day, It occured to me that I may be overtraining my lower back. See by my thinking the lower back is used during every workout, so after that day say I did legs next day, squats used lower back plenty, and back day for rows and deadlifts etc ...

[/ QUOTE ]

If your not used to doing GMings, that would explain your DOMS. Personally, my lower back gets hit 4x a week and I no longer have problems with recovery. I'd also tell you to strengthen your abs, and make them a priority. Abs are a NECCESITY for a strong core, and are often negelcted. Do WEIGHTED ab work...none of that 20-50 sets of crunches with just your bodyweight.

[ QUOTE ]
So I thought , maybe theres something to those guys that wear the weightlifting belt to every training session they do at the gym...
I was at least thinking it might be a good idea, after training the lower back to wear a lifting belt the next 2-3 days to allow for recovery .

[/ QUOTE ]

Thats the WORST thing you can do bro. You need to bring up your recovery ability by forcing your muscles to recover WITHOUT a belt. The only times I use a belt are for:

1) My Maximal Effort lift on ME Squat/DL day after I get above 70% of my max

2) On days where I do HEAVY bent over Barbell Rows

3) On my 2nd and final attempts at meets

Other then that....NO belt! Odds are your abs are your weakspot like Stabmx said. To neglect them, only leads to more problems. Odds are if your BACK is hurting you on squats, your leaning too far foward which is often a sign of a weak core also.

When you did your GMings, what version did you do, and how low did you go?

Did you have someone watch your form? Because I know of FARRR too many people who "think" they have good form with a good morning.....but they are so mistaken. Read taht quote in my sig from Chuck Vogelpohl. He was watching my GMing once years ago when I first started powerlifting, and well....the quot speaks for itself /forum/images/graemlins/smile.gif

[sta63bmx]

[ QUOTE ]
Do WEIGHTED ab work...none of that 20-50 sets of crunches with just your bodyweight.

[/ QUOTE ]

ur totally wrong i ned to have riped abz so girlz will think i am a hot boi i take no2 an stackkkkkkker 5 wiv ephedra i am so buzzy i cant see str8t but my gf luvs my abz i am 6'3" 125 lb an i m so ripped

Just kidding. /forum/images/graemlins/smile.gif

In addition to the heavy weighted ab work, I like to follow heavy back work with light bent leg raises, where you lay flat on a bench and bend your legs at the knee and curl them back up over your head. If I contract my abs really hard, I can feel my lower back (erectors and out to the sides) stretch out, and I don't feel nearly as tight when I get done. This exercise doesn't do squat for ab strength, but I just do it for the stretch/joint reset after heavy back work.

[Awesome]

Well aren't abs muscle fiber types split up pretty closely to 50-50? Something like 46-54% I thought. So I have 2 ab days in my routine, one where I target slow twitch, and one where I target fast twitch.

[westsidebb24]

[ QUOTE ]
[ QUOTE ]
Do WEIGHTED ab work...none of that 20-50 sets of crunches with just your bodyweight.

[/ QUOTE ]

ur totally wrong i ned to have riped abz so girlz will think i am a hot boi i take no2 an stackkkkkkker 5 wiv ephedra i am so buzzy i cant see str8t but my gf luvs my abz i am 6'3" 125 lb an i m so ripped

Just kidding. /forum/images/graemlins/smile.gif

[/ QUOTE ]

Hehe, its ok man....I know you and I are on the same page with this.

[ QUOTE ]
In addition to the heavy weighted ab work, I like to follow heavy back work with light bent leg raises, where you lay flat on a bench and bend your legs at the knee and curl them back up over your head. If I contract my abs really hard, I can feel my lower back (erectors and out to the sides) stretch out, and I don't feel nearly as tight when I get done. This exercise doesn't do squat for ab strength, but I just do it for the stretch/joint reset after heavy back work.

[/ QUOTE ]

I do this sometimes also. However its nice to have a reverse hyper to finish things up with /forum/images/graemlins/smile.gif

[westsidebb24]

[ QUOTE ]
Well aren't abs muscle fiber types split up pretty closely to 50-50? Something like 46-54% I thought. So I have 2 ab days in my routine, one where I target slow twitch, and one where I target fast twitch.

[/ QUOTE ]

I never go below 8 reps on abs. I generally stick between 12-15 reps, but of course, Ive recently upped my volume on abs, and do them 3x a week now. My ab workouts go something like this:

Wed: Me Squat/DL Day
Decline Ab Crunches:
50lb-80lb DB on chest x 15reps x 4 sets

Sat: DE Squat/DL day
Standing Reverse Lat Pulldown Crunches
100-160 x 8 reps x 4 sets

Sunday: Misc. Day
Suspended Leg raises
45lb-65lbs tied between my legs x 8 reps x 4 sets

Obviously the weights change, along with the sets and reps but this has helped keep my ab strength increasing almost on a weekly basis

[ricegod]

i didn't wanna post another post but Recently i've been having lower back pain. Usually i just do hyperextension to improve that area, which seems to work... However, whenever i do abs, the next day, my lower back is extremely in pain?!?! What abs exercise am i doing? the 8 weeks to abs in the training section. I hit abs about once a week or every other week because of this pain...