Blown back...no more squat or deadlift for me

[Pugchucker]

Wrecked my back deadlifting last week. Still can't stand straight and it feels like someone is driving an ice pick into my knee every time I try to. I'm probably going to have to give up squats and deadlifts. What mass-building exercises can I do that won't make this any worse when I am able to get back in the gym again? Or will I just have to go light-high reps? For reference I am 190#. Bench about 315#. Usually squat ~400-450.

 

[Kipper]

I think you have bigger problems at this point...

 

[crt1530]

I'd offer you some advice, but you'd just think I was trying to get a kickback on some crappy product.

 

[brikis98]

Have you seen a doctor about your back? Do you know what kind of injury you have?

 

[Pugchucker]

Well I assume I have a disc issue. It's happened before and gone away but never with the sciatica before. I think it's just too risky to go back to heavy lifting when it gets better. Those are my two main mass-building moves though. I wonder if I can substitute something like walking lunges or if I'm just screwed.

CRT, no need to be hostile. Please chill.

 

[brikis98]

Well I assume I have a disc issue.

If the injury is as serious as you make it sound, stop assuming and go see a doctor.

I think it's just too risky to go back to heavy lifting when it gets better.

That depends on the kind of injury you have, so again, the best thing to do is to get it properly diagnosed by a doctor. If you ever do go back to squatting & deadlifting, you may want to fix your technique - read the various tutorials in books and online, watch instructional videos and post some form check videos here.

Those are my two main mass-building moves though. I wonder if I can substitute something like walking lunges or if I'm just screwed.

I'm sorry, but I have to again say that getting a proper diagnosis should be your first task. if I was in your position, my priorities would be:

1. Figure out what my injury is and how severe it is - maybe any weight training is out of the question in the future, maybe you'll be fine in a few months to do anything you want, or anything in between.
2. Find out what you need to do to heal and rehab it and do that before you start weight training again

The squat and deadlift are awesome at building mass precisely because they use the vast majority of the muscles in your body, including your back. Any alternatives will probably be somewhat less effective, but you aren't totally screwed. It's unclear which of these your back will tolerate, but here are some options:

Front squats
Overhead squats
Cleans (or power cleans if you can't front squat)
Snatches (or power snatches if you can't overhead squat)
Weighted lunges
Weighted step-ups

And, of course, any heavy, compound upper body exercises you can handle (bench press, OH press, weighted pull-ups, etc) will help as well.

 

[SociallyChallenged]

Wrecked my back deadlifting last week. Still can't stand straight and it feels like someone is driving an ice pick into my knee every time I try to. I'm probably going to have to give up squats and deadlifts. What mass-building exercises can I do that won't make this any worse when I am able to get back in the gym again? Or will I just have to go light-high reps? For reference I am 190#. Bench about 315#. Usually squat ~400-450.

Wow, really? If you weren't doing them right before to minimize the possibility of this, why would you totally rule out correct squats and deadlifts? Secondly, why haven't you seen a doctor? You could have caused significant nerve damage. Light weight with high reps is the least of your problems. You shouldn't lift for anything until you get verified by a doctor. You may be out for quite a long time; but no one can say that for sure. Get to a doctor, unless, of course, you like nerve pain and potential lower body weakness.

Also, how do you squat ~400-450? I know that I squat a certain amount of weight for a certain amount of reps. I don't give a 50 pound range.

 

[MotF Bane]

You need to see a doctor.

 

[Pugchucker]

Well, I appreciate the responses and concern. I am not one to go running to the doctor for every little thing. I usually give it a week or two and a bunch of Motrin before I start to panic. Most of the time these things just go away. If I ran to the ER every time I hurt something lifting, I'd be broke. Common sense dictates that I would probably make it worse by continuing to lift heavy, though, so maybe its time for a change.

I spend a lot of time working on technique. I don't think you progress to lift in these ranges with sloppy technique. I'm not a casual lifter. It's just one of those things that happens.

In response to SC's question about the squat numbers - my squats do tend to vary by a plate or so on any given day. Not sure why. Must be mental. I never really have a spotter to help push my upper limit. For most other exercises I have a very well defined upper limit. I don't really keep a log, just do what feels right...and of course keep pushing up the weights.

 

[SociallyChallenged]

Well, I appreciate the responses and concern. I am not one to go running to the doctor for every little thing. I usually give it a week or two and a bunch of Motrin before I start to panic. Most of the time these things just go away. If I ran to the ER every time I hurt something lifting, I'd be broke. Common sense dictates that I would probably make it worse by continuing to lift heavy, though, so maybe its time for a change.

I spend a lot of time working on technique. I don't think you progress to lift in these ranges with sloppy technique. I'm not a casual lifter. It's just one of those things that happens.

In response to SC's question about the squat numbers - my squats do tend to vary by a plate or so on any given day. Not sure why. Must be mental. I never really have a spotter to help push my upper limit. For most other exercises I have a very well defined upper limit. I don't really keep a log, just do what feels right...and of course keep pushing up the weights.

When paralysis or chronic severe back pain for the rest of your life are possibilities, it's time to go to the doctor.

And what about a power rack so you can spot yourself?

 

[Pugchucker]

I have a crappy gym. The Smith machine broke about 6 months ago and they never replaced it. As far a paralysis goes, no weakness, just some pain, and it seems to be getting better. I can't seem to get rid of this hard-on, though...(jk).

 

[Deeko]

Crappy gym, smith machines, what are you talking about? Where are you squatting?

If you want to see if this goes away in a week or two...just don't lift for a week or two. Why do a replacement exercise that might aggravate it?

There's a difference between going to the ER for every little thing - and seeing a doctor because you have disc problems in your back. If you don't want to go to a doctor yet, that's your decision (and honestly, the same one I would make), but you shouldn't be lifting at all in the meantime. Just rest it.

 

[SociallyChallenged]

I have a crappy gym. The Smith machine broke about 6 months ago and they never replaced it. As far a paralysis goes, no weakness, just some pain, and it seems to be getting better. I can't seem to get rid of this hard-on, though...(jk).

As well they shouldn't. The smith machine is a piece of crap that, if you used it previously, may have prepared you for this injury. I just read a journal from pubmed (I think) that stated squat machines put 30% more sheer force on your knees and significantly increased torque on the spine. As far as paralysis goes, it's still been short-term. Have you ever heard of stenosis? Spinal stenosis, the narrowing of the spinal cavity, can be induced by both genetics and injury. It results in severe back pain and eventually paralysis. It's your life, man, but in my experience volunteering (200+ direct hours and constant studying) with physical therapy, you do NOT want to risk it. I've seen a ton of people who thought a small injury was nothing and 10 years later, they couldn't walk.

 

[OILFIELDTRASH]

Rub some dirt on it. I'm like you I have had some serious injuries and let myself rest and came out okay. Give it a few weeks and you might consider lowering the weight.

 

[Koing]

I blew my back in 2005. I rested for 2 weeks then 6 weeks then saw a Dr. Prolapsed L4 when I DL 170kg in training. Back rounded about 3/5 of the way up and I kept on going and the pressure f0cked my back forever...9months of treatment with a physio after the Dr got me an MRI and wanted to operate...I was in agony for months and couldn't load my back with any vertical pressure (no olifts, squats, deadlifts, military press, only pull ups and dips and hanging upside down on a bar). 9months later I had a miracle weekend after my chiro improved me 90% but I still couldn't train. After this miracle weekend my pain 'went away' and I started to slowly lift again, increasing by 5kg a week. I'm stronger then ever and DL 200kg the month.

My back will never be 100% my form was perfect pre and post injury. Just the 'one' dl where I should have let it go and I didn't and it f0cked the back up.

See a Dr, get some scans and DON'T do anything that causes PAIN. PAIN IN THIS INSTANCE IS NOT GOOD. Forget lunges and alternatives if they hurt.

I too was very gutted to hear the news

Good luck mate! Mine was only my L4, no knee issues.

Koing

 

[KlokWyze]

You should constantly attempt your max deadlifts & squats until your back DOES blowout. Then you'll be absolutely sure you need to go to the doctor!

 

[eits]

it's time for you to find a chiropractor who specializes in sports around your area... look for someone who has a ccsp or ms behind their name and says that they deal with sports injuries on their website.