Most of you know that for the past three weeks, I’ve been loving the Stronglifts 5X5 beginning weight lifting program. I’m noticeably stronger, thinner, and firmer in just three short weeks. My legs are harder, my stomach is flatter, my clothes around the waist fit looser, and best of all, my chest is firmer too. Several people have commented on my looks in the past week and it makes me feel great.
But isn’t there always a catch? Friday I felt a little twinge in my back while squatting. It wasn’t anything big, but it was definitely there. I thought it was so minor, that I didn’t even mention in it my Friday blog entry. But by Friday night, things were definitely taking a turn for the worse. Every once in a while since then, I receive a sharp pain in my lower back on the right side, just above the back of my hip bone. It doesn’t radiate down my leg, it’s not directly on my spine, but it definitely doesn’t feel like any muscle pain I’ve ever had before. It worries me a little bit.
It didn’t help that I had big plans for the weekend and that I didn’t alter them at all. I rebuilt my chicken coop–hauling 2X4′s and 4X8 sheets of plywood from the truck to the pasture and twisting and turning while sawing them definitely put some stress on my back. By the end of the day Saturday, I was popping Advil. Sunday I played golf because I HAD to, finished up my chicken coop and hung with the family–all the while popping more Advil.
Needless to say, I didn’t hit the gym on Monday morning, and I didn’t go again this morning because I know it will hurt. I need to get in there and see if I can do the elliptical machine or the bike–I know running is out of the question for now.
So now I’ve been injured doing stronglifts 2 times. Maybe it’s a beginners weightlifting program, or maybe it’s for guys who are young? Maybe what I need is a remedial weightlifting program? It’s too bad that I see such great results from a program that really only takes 30-45 minutes 3X a week. I really like the program.
So what’s next? I don’t really know. I’m not going to lift this week. And if my back isn’t significantly better by Monday, I’ll make a doctor’s appointment. I really hope it doesn’t come down to that. In the mean time, I’m going to have to watch what I’m eating more diligently with the hopes that I don’t put on a little bit of weight due to the lack of exercise. I’m also going to have to get back to my personal trainer’s workouts until I’ve dropped some more weight and gained some more strength. Then I’ll get back on the stronglifts program when my body tells me I’m ready.
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Mac,
If you go big you’re going to have an occasional injury. I’ve been lifting heavy for four years now, I’m approaching 41, and I too have lower back issues, along with joint pain in my knees, elbows, neck, and shoulders.
I’ve discovered movements I shouldn’t do and those I should that will help with problem areas, like my lower back. I had trouble growing my legs the way I wanted to due to lower back pain, when it hurts you cannot squat. After talking with a professional trainer he asked if I did dead lifts. I said ‘No’, he said I needed to do them, light, but I needed them. Since then my lower back pain isn’t as much as issue as it had been.
In the end you’re going to need to do what’s right for you and decided if a bit of pain is worth the reward. My goals are all strength oriented, so pain comes as part of the package.
I love the site, it’s a great read, and a great motivator. Keep up the good work.
I have to admit, I’ve never looked into StrongLifts. But it sounds to me like you are doing too much linear lifting for absolute strength without focusing enough on active compensation and recovery. A classic to get you started would be Verstegen’s Core Performance book. It’s a good base for learning about a well balanced strength training program with plenty of pre-hab built in.
Beyond that, I recommend you check out the work of Scott Sonnon (you can find a link to his blog through my Blog Roll). You can grab a free joint mobility ebook from him. The movements come from a system called Intu-Flow which does wonders for the body. I’ve had incredible success using it with my clients.
Building recovery into your training is right in line with your theme of getting fit slowly. Too much, too soon leads to the wheel of perpetual injury.
More isn’t better, better is better. Make sure that your training progresses in quality and sophistication of movement as much as quantity of weight, volume, etc…
Cheers,
Adam
Mac, I started the 5×5 program soon after you did. While I have a background in bodybuilding competiton, the last 2 years have not been kind resulting in multiple hospital visits for non-gym activities. Reading about your enthusiasm for 5×5 I thought that this would be a great way to get back in shape.
I was in worse shape than you when I started and I noticed similar issues immediately. That led me to change the program. My goal is to work up to the 5×5. This is how I approach it.
1. 8 minute abs or P90 abs every other morning. That alternates with P90 stretching on the other days. This helps my support muscles so I can handle the multi-muscle movements 5×5 requires.
2. 3 times per week was too much so I moved it to ‘whenever I am not too sore to squat.’ In between I follow ‘active rest’ principles where I either swim, take a biking class, go hiking, throw a football around, extensive yard work, etc.
3. I know my body and I know my personal bests. That means I know how far off I am from them. I first established a baseline of 135lbs for sets of 12 in squats, deadlifts, and benches. I worked my way towards them. Now that I am getting to respectable levels on those 3 exercises, I am moving to lower reps and higher weights very slowly. I keep a notebook and I make sure I get better at something everytime. It is not necessary to get better at everything everytime, just to give my best effort.
4. I eat 6 meals a day with a 50% protien, 20% carb and 30% fat mix because It makes me feel great. I drink gallons of water each day. I am not perfect every day. Some days I slip. But I avoid the office treats, I have much more water and much less caffine and alchohol than previously and I sleep much better.
5. Of course I supplement like crazy! Meal replacement shakes, extra protien and amino acids, vitamins, and essential oils are my mainstays.
My best advice is not to try to change it all at once. Build small habits incrementally and follow them consistently. Use motivators ( I subscribe to this blog through Google reader to help keep me on track. )
I wish you much success. One day I will be off of my game and the office donuts will be calling and I will have forgotten my shake or missed a meal and will want to deviate from the plan. I’ve been close a few times but I check this blog and there is usually a post that reminds me that I need to keep on track.
Another note, I decided that doing squats and deadlifts was just too much in one day, especially if the goal is to do squats again 2 days later. On the Dead Lift day I substitute Leg Press for Squats. That may help your back considerably.
Adam,
“Make sure that your training progresses in quality and sophistication of movement as much as quantity of weight, volume, etc…”
A great way to approach it!
I’ll have to check out the free joint mobility book you’re talking about.
In the meantime, ice it.
Did you do Stronglifts properly and start with an empty bar? Or did you jump straight in and do heavier weights?
Yep, Andrew, I started with an empty bar. And I properly warmup every time also.
Mac,
I’d go see a trainer with a good strength coaching background. A little bit of bad form could result in injury, and unnecessary pain.
Good luck, I’m interested in seeing how you do with 5×5 in the long run.
As an aside I started doing crossfit about 2 months ago. I’ve been consistently doing the wod’s. Sometimes as prescribed, and sometimes scaled depending on my abilities. I’ve found that it to be a compressive and complete fitness program. You might want to check out.
miguel…there’s no way I can do crossfit. I’m just no where near strong or fit enough to even try it.
I second the recommendation for Mark Verstegen’s book. It is called Core Performance. I follow the program to get back in shape. His philosophy is good. Build those muscles that are most important but most ignored. Work on a combination of strength, flexibility, and speed. The only problem with the book is it is hard to understand and there are a number of errors. Overall, it is really good for a middle aged man or woman.
Coach Steer is right on in his advice.
Better is better.
Most often, back pain due to squats is due to insufficient core stability and/or incorrect form.
Verstegen is a great source of info for core stability.
Re: joint mobility – go to t-nation and take a look at the articles by robertson and/or cressey.
You may also want to take a look at your squatting / DL form.
If your angles are wrong, you are setting yourself up for trouble
Coach Ripptoe has some videos on Youtube that could help – http://www.youtube.com/results?search_query=rippetoe&search_type=
Getting a postural assessment from an experienced physio / sports med doc might be a good idea as well.
Always enjoy the blog BTW
thanks for all the great advice guys. I appreciate it. I’ll take a look at some of those resources.
I had a similar pain after stepping up the weight on my squats, not on the spine, but just to the left of it. It didn’t shoot down the leg at all, but it got to the point where I couldn’t bend over at all without needing support. I could barely put my pants on.
I headed for the chiropractor (cheaper than the doctor), they took x-rays. Turned out I had an irritated disc (5th lumbar) and the vertebrae were twisted to the right somewhat. I took two days rest with ice 15 minutes out of every hour, and adjustment appointments every morning for five days. I ran 5 miles a week later pain free.
Mac, you’d be surprised, I spent almost a year thinking I “wasn’t fit enough” to start crossfit. I had a friend of mine that kept telling me to just go in… The first thing I was told was “don’t try to compete with guys that have been doing this for a year, take it slow” The key to starting it –and doing it safely, is scaling the WOD’s down. Honestly, I see new people come in every week that have never been to, or haven’t been in a gym in years.
My only conditioning before this was running about 5K per day, 4-5 times a week, and a few dumbbell, and body weight movements. So after doing it for 3 months I would say that it’s not any harder than anything else I’ve done, but just different. Feel free to email me if you have questions or anything.
I’ve been dealing with back issues since 2003 (multiple herniated discs along with lumbar spinal stenosis), so I’ve got a little experience in this area.
First, get the book Starting Strength (Rippetoe) immediately and read it this week while you are nursing your injury. The technique/form tips in that book have changed my gym experience. I’ve been lifting for 23 years and after my back issues I was sure I wouldn’t be able to squat or deadlift again. However, after reading that book and making the appropriate changes in the gym I’ve not only been squatting and deadlifting again, I’ve been doing it injury free. If it was me I wouldn’t go back into the gym without having read that book.
As for Verstegen’s Core Performance book, I have that one as well. It is a good read with solid information, but given your goals I would recommend Rippetoe’s book over this one. After you get your techniques straight, then you
might want to read this one.
Regarding rehab, it *sounds* like you’ve got a disc issue but I’m no doctor. Personally, I’ve had so many back issues I can tell when I pull a muscle versus when my disc is pressing on a nerve. If it is a muscle, you should apply heat (20 min), then ice (20 min), then get up and move around (walk). If it is a disc, then ice it (20 min) and then get up and move around. In my case the ice typically feels better than a couple Motrin.
Finally, walk. Walking is about the lowest-impact rehab you can do and it pumps those vertebrae so the fluids get moving in and out and new nutrients get in there to help repair things. When my back goes out I try to walk at least 3 times a day for a mile each time. (Another option is 2 miles in the morning and 2 in the evening.) Don’t sit for too long of a stretch without getting up and moving around. Don’t push yourself on the walks, remember they are for rehab.
Good luck with this and keep us updated.
agreed with those that mention poor core stability. I had some back issues this summer (I jumped into a weight lifting and running program without proper preparation), and I ended up going to PT 3x a week for a month and a half. My PT had me working on doing lots of lower body stretching and exercises to improve the core (specifically the transverse abdominal, as that’s the muscle that helps stabilize your spine during activity).
I completely recommend making an appointment or two with a PT or a sports physiologist to learn activities to do for your core.
There is the likelihood of overusing the lower back when doing squats and deadlifts on the same day. <a href=”http://www.exrx.net/WeightTraining/LowBack.html”.ExRx warns in their training template section :
adequate recuperation of the lower back (Erector Spinae muscles and the joints of the thoracic & lumbar spine) must be considered. As with all muscles and joints exercised with moderate to heavy weight, it is necessary to allow the lower back to recuperate at least 48 hours (longer for advanced trainies) before involving it in another workout; directly (as a target muscle) or indirectly (as a synergistic or stabilizer muscle). For this reason, use complementary pairing of exercises within a program.
Maybe you are overworking your lower back?
My other thought is to wonder if you are stretching enough? When I get that familiar lower back pain, it’s almost always associated with tight hamstring and calf muscles from working out too much but not stretching enough.
Hey, great site and post. I have had problems in the past with doing workout that may have been “too advanced” for me. Luckily I have been able to get a good routine down now by working with a trainer.
I have been working on health site called peoplesmd.com. There is some great information on diet, fitness, and healthy lifestyle. I think you guys would really like it!