Back problems

>>41734464
A check your form it's likely not good
B see a chiropractor

>>41734464
if it hurts while doing it then see a doctor,your back might be injured to the point where you can't even do the lifts even if you have perfect form,check with a physician to avoid making it even worse.

>>41734464
See a specialist. Not a chiropractor.
A qualified medical doctor who specialises in the spine. Get imaging.

Be a form nazi. And slowly increase the weights you lift. Do more reps. Really nail proper form.

Take your time with it, more time than you think.

Start with modestly low weight and focus on form when do you perform such lifts

Strengthen your core as well, as that contributes to lower back strength.

And stretch every day, bonus points if you foam roll. I say bonus points but personally I think everyone should foam roll, it's not just a luxury.

>>41734464
Go to a chiropractor. Don't ask idiots on the internet

hit your spine with a hammer till you don't feel the pain anymore and stop asking idiots on the internet and see a real doctor

Check out stretches that specifically target the lower back and make sure your form is good. I have upper back problems and stretching really really helps. When I do deadlifts the pain disappears however, so we might have totally separate issues.

>>41735499
I agree with this guy very much. Chiropractors are good for you if you have normal pain, but since you fractured it, it could be something else.

>>41734464
I have lower back pain, non-descript and to mitigate the pain, I do sumo deadlifts (only about 60kg) and lunges instead of squats. I have naturally large quads and glutes so I really don't give a shit about legs but I am a calflet so I do a lot of heavy and slow calf raises. If you are like me, your forearms will suffer as a result of not doing enough diddlys so I suggest close-grip pullups (palms facing away), aim for 6-10, very slow reps and pause for 2 seconds at the peak, weighted if you can. Other than that, stretch to touch your toes for a couple of minutes a day and suck it up.

>>41735529
Not OP but i've asked in different threads with no answers
What can i do to strengthen my core? I go to a kickboxing club with no heavy weights
And working solely on it saturday's is ok or should i use the weekend to rest?

>>41737619
If you have back problems as well, just keep lifting while standing. Everything you do strengthens your core to some degree. Any kind of chinup, pullup, gorilla crunches (look it up) are awesome for your core.

>>41737619
Back/hyper extensions are good.

>>41734464
there are no tickets out of snapcity.
you cope and lift in other areas/work on aesthetics.

>>41737637
>>41737656
Ty senpai

Alternating grip Sumo DL

>>41734464
Take some time to perfect your form.with lighter weight. Also focus on keeping your back and hamstrings more limber.

The pain doesn't ever really go away but it will get better to the point where it's just a minor thing.

Focusing on abs and building a stronger core will also help. There's fucking loads of stretching guides for lower back out there.

>Used to have 3 fractured lower spine vertebra when I was in high-school,
335 squat, and 425 dl currently.

Reverse hyper machine

>>41734464
How recent was your injury? I ask because in my early 20s, I had a compression fracture in my L3 vertebrae, and it was 2 years before the pain normalized to where I could ignore it for deadlifts and squats.
If it's been a long time, it may never heal enough. But follow the advice of other anons and get it looked at again. Reality is, it may be a long time before you can do these exercises, if ever. But it's best to know for sure so you don't really mess something up permanently.

I couldn't walk for two weeks it got so bad. This is what I did.
>laid there for two weeks
>watch Netflix
>diet cleaned up to pro athlete level autism
>completely started lifts over, all down to 0
>squat and dl 3x a week but form over everything
>added weighted spinal decompression exercises immediately following deadlift
That was four months ago. I've surpassed my original lifts at this point and continue to progress pain free

reverse hypers are godsend do those every day asap

>>41738679
Never tried those, it helps me a lot to do pull ups and abs while hung.

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>>41735422
>B see a chiropractor

>>41735499

This. I have lumbar scoliosis that somehow went unnoticed through years of sports and I got serious back pain when I first started deadlifting. I'd recommend going to your GP first and let them tell you what specialist or imaging you need and also figure out what is covered by your insurance cause that shit is expensive. Also do isolations and isometric holds to strengthen the muscles supporting you spine and stretch your back every day.

>>41735422
>>41736996

Don't follow this advice unless you think voodoo and popping your back, oh excuse me, "readjusting your spine" is going to help anything

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>>41739810
To be the counter argument, I have had great chiropractors like one who immediately helped my neck when I twisted it out of place and literally couldn't turn it to the left. I was young at the time, so I didn't realize just how damn good he was. He was both amazingly well known and extremely well educated, RIP.

Another took X-rays to make sure he knew what was going on BEFORE any adjustments and was completely methodical to get the disc back into the right place. Rather than trying to force a pop, he worked with me to get into the right position, allowed the screaming muscles to calm down, and then moved the bones so they would be in place. Slowly into position until the body was ready, strong movement, and SLOWLY out of position.

All these doctors were careful, methodical, AND, most importantly, gave me homework / education on what exercises to do since these adjustments are only temporary. Like putting a kneecap back into place, you could do it yourself or it might be better to have someone else do it. Either way, it's only temporary and prevention is key from this point forward.

Sadly, I have also had a Terri-fuck bad 'doctor' who just decided to pop bones as quickly as possible without any foreseen method, and literally made the situation worse almost to the point of Malpractice. I knew I wasn't ready for the bone to be moved, but he did it anyways. Piss poor communication, I went from chronic pain to literally not being able to move part of my back. I wish I never signed their paperwork.

Seriously, if the doctor looks too busy or even exhausted from work, avoid them or demand them to take their time. Never see a doctor you don't trust EVEN if you literally can't get off the ground. Careless assholes like this give chiros a terrible name and will make the situation worse.

>>41740198
On a final note, the school of chiropractic medicine is still technically new, so you will find a huge range of doctors. Some are great, but basically glorified personal trainers who can figure out how to adjust your bones, do it well, and then educate you on how to solve your own problems. And those who are either old-school crack your bones the loudest hacks, and those who I am occationally ashamed to call my family, whose methods are damn near homeopathic (adjust only the neck perfectly and then the entire body will align... because the body isn't recieving the proper signals from the brain to align itself properly....) To his credit, he can adjust bones well, but he's full of it 99% of the time.

TL;DR go to a chiro only if something is actually out of place. Otherwise, exercise and core training.

>>41740209
>>41740198
even the chiropractors who appear most sound seem to advocate the use of nonsense made-up unscientific "tools"

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>>41740260
I agree with you, pic related.

This activates my nuts.

>>41735422
>chiropractor

Lots of core work.

Front squat instead of back, start very low.

Trap bar instead of straight for DLs. Use the high handles of even blocks if you need to. Also start very low.

Had lots of back problems and this worked out well for me. If you still have pain on modified movements stick to lifts that don't load the spine.

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>>41740282
It does other things too

>do deads
>Spinal Erectors are Dom's as faurk

Feels bat Man
I hear conflicting reports on if you should feel it in the Erectors . It tends to be a tad below my shoulder blades.

I have had my form checked multiple times by multiple people and all of em said it's fine.

Am I over reacting to the doms I'm experiencing? I just got back in to dead lifting after a 6 month hiatus due do lung issues.


I was never very strong in the deads area so I'm only doing 100kg 3x5.

>>41734464
Get a trap bar for squats to take the load off your spine, and stop deadlifting.

There is no "secret form" that will allow you to deadlift with a back injury.