Powerlifting related back injury and how to prevent it from reoccuring

[theory]

Hi

I hurt my back doing max doubles on DL yesterday. I felt my lowerback make the sound you make when you crack your knuckles. I think I heard 4-6 cracks in quick succession. I wasn't wearing a belt.

The pain isn't that bad, I can walk, run and bend over. with out significant pain. I can stand up straight aswell and the pain is getting better.

The pain is mainly around the lower back, with a little pain near the glutes when I twist my spine.

I don't think it is very serious since the pain is already going away. but what can I do to prevent this from happening again. I am guessing strengthening the lower back muscles?

[westsidebb24]

[ QUOTE ]
Hi

I hurt my back doing max doubles on DL yesterday. I felt my lowerback make the sound you make when you crack your knuckles. I think I heard 4-6 cracks in quick succession. I wasn't wearing a belt.

The pain isn't that bad, I can walk, run and bend over. with out significant pain. I can stand up straight aswell and the pain is getting better.

The pain is mainly around the lower back, with a little pain near the glutes when I twist my spine.

I don't think it is very serious since the pain is already going away. but what can I do to prevent this from happening again. I am guessing strengthening the lower back muscles?

[/ QUOTE ]

If your a powerlifter bro, you should know the answer to this already:

In this order

1) WEAR A BELT FOR MAXIMAL LIFTS!
2) Keep your back ARCHED
3) Strengthen the abdominals
4) Strengthen the lower back


A lot of people I know don't put on a belt while they do heavy stuff, because they think it'll "weaken their core" and "they like being able to do it without wearing a belt. Personally, I think thats a load of B/S I agree..wearing a belt can weaken your core....if you do it ALL the time. A belt is meant to protect. If you have one...WEAR IT! ESPECIALLY on maximal effort stuff! Trying to impress people by lifting without a belt is just going to wind up getting you injured. If you get injured, your sure gonna wish you had worn the belt.

[Yabbo]

[ QUOTE ]

If your a powerlifter bro, you should know the answer to this already:

In this order

1) WEAR A BELT FOR MAXIMAL LIFTS!
2) Keep your back ARCHED
3) Strengthen the abdominals
4) Strengthen the lower back



[/ QUOTE ]

do you suggest a belt while maxing, or even if its a 4-rep set to failure?

and when you say keep the back arched, is the back supposed to remain arched backwards throughout the whole lift? i noticed my lower back tends to round a little bit toward the bottom of the exercise, and theres really nothing i can do to prevent it, especially once the muscles are tired.

[theory]

I hink its becoming more clear that I need to strengthen my core, any good routines would be welcome, because I need to really prioritize these