File :-(, x, )
Anonymous
So I've tried doing "Starting Strength" but I really fucked my back. Waited 3 weeks for the pain to stop - tried lifting again on Monday but changed to front squats, and the pain has returned again.

I'm thinking of doing a different exercise routine. One that doesn't involve squats and deadlifts for the foreseeable future. Is it okay to do a routine consisting of dumbbells?
>> Anonymous
L2 fucking lift proper and go see a professional about the damage you have already caused. Seriously.
>> Anonymous
>>115989
Listen to this guy.
But ignore his testosterone fueled rage, but probably just got back from doing a billion squatz.
>> Anonymous
>>115991

I have read all sorts on form and technique, my training taking ages because I stop between sets to re-read to ensure I'm doing it right. Maybe I should post a video.

Re: seeing a professional -
I have been to see a nurse and a doctor. Nurse knew jackall and said to rest. Doctor said to keep active (but I guess that doesn't include lifting weights?) and take painkillers and that was pretty much it. Not sure what to do now, rest and try again with proper form..which is what I have already done, or try and see a chiropractor or somesuch.
>> Anonymous
I'm not OP, but I just wanted to say that free-weights scare me to death. It is precisely this kind of scenario which makes me hesitant use them.

*walks back to the pussy weight machine side of the gym*
>> Anonymous
i bet you were an idiot and started off with really heavy weights. in any case, the best thing would be to rest imo. if it's nothing serious, it will go away in 6 months time at worst. I messed up my wrist really bad after hitting punch bags without protection, it hurt when doing simple stuff like writing and i thought it would never be the same again, but after 6 months it's back baby!
>> Anonymous
Yep.

I didn't do deadlifts for 3 months after I tweaked something.

If you can afford it or are in a decent country, you should get your back checked out, it's one part of the body it's not worth it to tough it out. You should probably find someone who can help you with your form too. A wrestling coach at your school (if you're in school), or even a huge guy at the gym should be able to help you out if you just ask.

>>116005

No one ever gets hurt on anything except deadlifts. You should lrn2 freeweight slowly and safely, it's totally worth it.
>> Anonymous
Start with light good mornings to learn to keep a healthy arch in your back.

have you done lots of abdominal work in past? situps\crunches\leg lifts etc?
>> Anonymous
OP here.

>>116022
I started off really light, as I am rather weak. Think: warmup set with empty bar, then progressing to no more than 40lb. It wasn't TOTALLY taxing but I started light to practice good form, doh :/

>>116028
I am in the UK and get private health care through work perks anyway. I guess I just need to get referred by the doctor. What should I ask for, physiotherapy, osteopathy or chiropractic?

With regards to finding someone to teach me..I went for a look round the only gym near me that has weights (contained in a separate weight lifting room). One of the staff, a gym instructor showed me round. He skipped the weight room though. I asked to see it and he said "no, it's full of crazy roid popping thugs". I did peep in there on my own, and in fairness it was very intimidating, I feel I could not venture in there since I can't even lift more than 50lb, and all the guys in there were twice my size. But it pissed me that the staff were like that. Anyway that is why I bought a barbell set and bench for my room. Maybe I should just tough it, and go in there and ask someone that looks like they know what they are doing. Or hire a personal trainer?
>> Anonymous
>>116041
Start with like good mornings, hold a plate of like 10lb in each hand, do that for a bit, then do an unloaded bar, etc etc.
>> Anonymous
>>116041
Sports doc or chiropractician.
You said you did deadlifts with bar + 20 lb?
You are supposed to do it with at least 10 kg olympic plates, the lightest big ones.
Reason: The bar is higher away from the ground, making it easier to do grasp it in correct form.
>> Anonymous
>>116099
Cont: If your back still hurts, don't do weights, try some light cardio instead. Go swimming.
And on the deadlifts: You could put some bricks under the bar to elevate it.
>> Anonymous
>>116043
That exercise looks good but seems like more back injury waiting to happen with someone like myself with bad form..

>>116099
>>116100
I think it was actually trying to do pendlay rows that I first encountered this problem. I wasn't deloading on deadlifts but the instructions for rows were very clear to deload. Perhaps it was bending really low for the rows that injured my back. I did then attempted to prop the bar up on something but I guess the damage was done..

Thanks for the replies /fit/
>> Anonymous
I actually tweaked my lower back muscles just this past week and needed 3 days for the "light footed" feeling to go away. I've still got a minor back ache because I spend all day in this fucking computer chair, but just this morning I did my bi weekly squat routine. Interestingly enough, my back hurts the LEAST while squatting. You just have to keep it completely tight. If it doesn't hurt normally, it shouldn't hurt while squatting.

So my conclusion is that you're unknowingly using very bad form. Sad to say you'll require training for form correction if this is the case.