Fixing old back/core injury

[greemah]

Hi there

About 1.5 years ago I injured my lower back deadlifting, couldn't move at the time but was decent enough after a couple of days. I never felt right, limited movement with my core & lower back but no pain when working out so kept this up (but switched to romanian deadlifts). Only now with a lot of stretching etc am I starting to gain some mobility back but I think I have some really weak deep inner core/back muscles that will probably not activate if I do any weightlifting. I suspect because I worked out ever since the injury I've had other muscles compensating for the injured ones and they just never went back into use. I have literally been feeling muscles kick in that haven't been used in a long time - it feels like a bad cramp but you just keep going with it and the pain eases off after 10-30 seconds and all of a sudden I have extra mobility I haven't had in ages

I haven't worked out for 2 weeks but want to get back into it but really need to get this issue fixed once and for all. I have already made piece with the fact I'll be putting my squat and deadlift weights right down to what I started on about 4-5 years ago and just working on going ATG with squats and going very slow and careful on deadlifts to avoid any risk of possible form breakdown.

What do you suggest I do - keep not working out until I have better use of all these muscles? Or continue with workout and just be very cautious?

[OnlyHuman]

Hello Greemah!

 

Did you have any pain going down the back of your legs when coughing, sneezing or when going for a number two on the toilet? (I suspect no on the basic information supplied.) 

What do you mean by "limited movement with my core&lowerback"? Did you have pain during general daily activities but not when training? 

Where is the cramp located (be as precise as you can be in describing location)? 

 

 

 

I think it is good that you are prepeared to reduce your working weights and start to rebuild from there.

 

A few things you could consider:

 

1. Look into core stability (in all planes) eg understand what functions it has to fullfill. A good start would be to look at this article: http://www.t-nation.com/free_online_article/most_recent/21st_century_core_training_1
2. Mobility / flexibility work... for ideas go here: http://www.mobilitywod.com/  It is important that you eliminate restrictions the best you can... to reduce your chances in re-injuring your self due to existing mobility/flexibility issues. (They can predispose you to injury.)
3. Self soft tissue with foam rollers, lacrose balls etc ... the above site will give you plenty to work with.
4. Motor control - (you already mentioned reduced working weights) practice your form on squats and deadlifts with weights that does not encourage form brakedown. Build your skill (ingrain your form) with these weights and move them up as your form allows for it. 
5. Be paitent... from the little information you shared in your post it doesn't sound so bad. You will be able to make a comeback if you apply your self and approach this in a patient, smart way. 
6. Think about re-buildiong your squat and deadlift numbers in a way where you build a solid foundation that is based on proper motor control, stability - flexibility, skill (built with quality repetitions). 

 

 

Just my 10 cent worth.... good luck.