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Recovering from a Bodybuilding Back Injury
Back Muscle Pain Sucks

By: Anabolic Insider

Q. I have a chronically sore lower back and find it difficult to execute movements such as squats and deadlifts. Is there anything I can do to strengthen my back so I can do these basic movements?

A. Yes, as a matter of fact, you can. I experienced back trouble several years ago that prevented me from lifting heavy or doing heavy squats. Before I tell you what I did, you should really get to the bottom of your own back pain.

Source of the back pain is important to know because it can affect what you choose to do in a rehabilitative sense. It may be something simple like needing a regular chiropractic back program, or as complex as fusing a discin your back. You just don’t know, however, so it’s kind of hard.

If you had soft tissue tears or injuriesin your back that you can pinpoint then you need to address those issues by way of ongoing rehab and back maintenance. Soft tissue injuries take time to heal. Check with a chiropractor first, and if you don’t get the answers you need, go to see an osteopathic back surgeon. He’s the equivalent of a chiropractor and orthopedist in one and can usually get to the heart of back trouble fairly quickly.

Here’s what you can do in the meantime... I know a lot of hardcore guys don’t want to step into a yoga or stretching class, but it’s exactly what’s going to get you to a point of enough flexibility and relaxation to be able to start strengthening your back. Don’t make the mistake of starting on hyper-extensions just to feel as though you’re doing something to strengthen your low back. If it’s not ready, don’t force it. Just as you have to prepare your joints and muscles for a powerlifting phase, you must also ready your back for strength work after an injury or setback. One thing I recommend is hanging—either with straps or by your hands—and letting your spine open and stretch. This may feel slightly uncomfortable at first, but hang and allow yourself to relax the muscles in the spine that have become accustomed to spasming.

Your best bet is yoga, however, because there are some very easy and relaxing positions that can truly free your back from tightness, spasm and pain. After you have practiced some form of release and stretching, you can begin by doing partner supported hyper-extensions.

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