So, I messed up my back doing power cleans...

[cw42]

Was doing some power cleans 3 weeks ago, and most likely due to improper form and trying to lift more than I should - I hurt my lower back. My back has slowly been getting better, but it still pains me to try and touch my toes, or put on shoes/socks.

I've had to elminate some olympic lifts from my regiment due to my back hurting, or i've had to ease off the weight more than i'd like.

Any ideas for a speedier recovery, and strengthening my lower back?

update (12/28/09):
follow up: finally went to a chiropractor today (yeah, i know... shouldve done this sooner), and they took some xrays. it looks like my right hip is slightly higher than my left, causing the spine to bend towards one side.

this seems to be the cause of my troubles, and the chiro dr suggests i start going there 2x a week to get it straightend out. it makes sense to me, because it explains why i do sometimes feel some pain more on my right hip area. i've also been having some pain in my left knee - so i guess that issue is caused by the imbalance also. does the chiro seem like the way to go?

i went to an orthopedic dr also before going to the chiro, he had me bend around, and pretty much the symptoms told me that i had a back muscle strain. no xrays were done. good thing i went to the chiro...

 

[SociallyChallenged]

You should probably go see a doctor. Back pain is not something to play around with and could lead to more serious problems down the line. You've gotta wait until you're better to resume stuff. There's no real speedy recovery when it comes to hurting your back.

 

[gramboh]

As SC says, have to be careful with your back. If the erector muscles are tight, you should ice to reduce inflammation, however, if it's bone/disc related, you need to see a doctor and fix your form. You probably know this, but make sure you keep your back in extension through the 2nd pull, and stay tight when you receive the bar. Keep the reps down as well if you are going heavy (3 max per set).

 

[brikis98]

What kind of injury is it? Does it feel like a particular muscle got pulled (ie the spinal erectors)? Or do you have pain in your actual spine or any shooting pains down your legs/hips? If it's the former, then you probably just strained a muscle in your back, which is pretty common in the weight room. If it's the latter, then you could have ruptured a disc or any other number of more severe issues and should definitely see a doctor. Since your injury has remained for 3 weeks, it sounds serious enough to warrant a doctor's visit for sure: muscle injuries usually start healing much faster than that. In any case, give it plenty of time off - which means no squatting, power cleans, deadlifts, etc - and take ibuprofen as necessary. Only in the case of a muscular injury, once it's feeling better, you can start doing VERY light weight, high rep exercises. The goal is not to challenge those back muscles at all, but just to get as much blood flowing through them as possible to speed up recovery. Exercises like supermans, back extensions, and good mornings (with a broom stick or other light weight) done for a couple sets of 20-30 reps are a good choice.

As for preventing injuries in the future, there are many things you may need to do. Certainly if technique is an issue, then fixing that is far and away the #1 priority. Learning to lock your back in absolute extension is absolutely essential for the power clean, as well as the deadlift, squat, snatch, etc. You simply can't lift safely - or efficiently - if your back has any slack in it and developing the proprioception to prevent this can take some time. If your back is particularly weak, supplementary exercises - once it is healed - can be helpful. The same ones you might use for recovery - back extensions and good mornings - when done with heavier weight can be an excellent way to strengthen the back. Finally, lack of flexibility can also contribute to back injuries. If your hamstrings are particularly tight, for example, they may be overpowering your back and making it impossible to keep it in full extension. In that case, some static and PNF stretching at the end of the workout is the way to go.

 

[StageLeft]

A good way in the future to prevent damage from this exercise is not to do it. I think it's probably one of those movements like deadlifts: if you're using good form it's fine, but it's easy to use bad form depending on your history, and when you do use bad form you're in for a much greater potential of damage than, say, swinging like a madman (bad form) when doing heavy barbell curls.

 

[brikis98]

Originally posted by: Skoorb
A good way in the future to prevent damage from this exercise is not to do it. I think it's probably one of those movements like deadlifts: if you're using good form it's fine, but it's easy to use bad form depending on your history, and when you do use bad form you're in for a much greater potential of damage than, say, swinging like a madman (bad form) when doing heavy barbell curls.

Err, ok... Is that how you deal with any exercise that gives you an injury? Do you permanently quit running when you twist an ankle? Do you quit school when you get a headache from reading?

 

[xenolith]

I agree with skoorb.

Olympic style lifts are not necessary unless you are preparing to compete in those lifts.

There are much safer ways to weight train that can give you great results. Stick with trying to perfect your technique with the old tried-and-true compound lifts like squats, deadlifts, lunges, military presses, chins, etc. They're hard enough on your back as it is...

BTW... stay away from he weight room until your back issue has resolved. Here is a good article on back issues.

 

[StageLeft]

Originally posted by: brikis98

Originally posted by: Skoorb
A good way in the future to prevent damage from this exercise is not to do it. I think it's probably one of those movements like deadlifts: if you're using good form it's fine, but it's easy to use bad form depending on your history, and when you do use bad form you're in for a much greater potential of damage than, say, swinging like a madman (bad form) when doing heavy barbell curls.

Err, ok... Is that how you deal with any exercise that gives you an injury? Do you permanently quit running when you twist an ankle? Do you quit school when you get a headache from reading?

I love to run and to read. There are many exercises that all get at the same thing, so if one is a particular problem it doesn't make sense to stick to it unless you're married to it or need it for some highly specific reason. There are plenty of elite athletes (dare I say most) who've never done a power clean. Not doing one is far less limiting than never reading or running again

 

[dealmaster00]

In a lot of 5x5 routines, power cleans usually get substituted with rows, but the fact of the matter is power cleans are a superior lift. If you are physically capable of learning and performing a power clean, you should do so. Improving your power clean will improve your deadlift, and vice versa.

 

[dealmaster00]

Originally posted by: Skoorb

Originally posted by: brikis98

Originally posted by: Skoorb
A good way in the future to prevent damage from this exercise is not to do it. I think it's probably one of those movements like deadlifts: if you're using good form it's fine, but it's easy to use bad form depending on your history, and when you do use bad form you're in for a much greater potential of damage than, say, swinging like a madman (bad form) when doing heavy barbell curls.

Err, ok... Is that how you deal with any exercise that gives you an injury? Do you permanently quit running when you twist an ankle? Do you quit school when you get a headache from reading?

I love to run and to read. There are many exercises that all get at the same thing, so if one is a particular problem it doesn't make sense to stick to it unless you're married to it or need it for some highly specific reason. There are plenty of elite athletes (dare I say most) who've never done a power clean. Not doing one is far less limiting than never reading or running again

Yes, but most of us are not elite athletes, and how they choose to workout should not influence how a beginner, intermediate, or advanced trainee should train.

 

[katank]

It really depends on your goals. If you are trying to promote overall athleticism, then power clean is one great movement as are olympic lifts and plyometrics. They help develop explosive power.

Thus, it might still be well worth the OP's time to find a good coach and learn to do the movement correctly rather than abandoning it all together.

 

[brikis98]

Originally posted by: Skoorb

Originally posted by: brikis98

Originally posted by: Skoorb
A good way in the future to prevent damage from this exercise is not to do it. I think it's probably one of those movements like deadlifts: if you're using good form it's fine, but it's easy to use bad form depending on your history, and when you do use bad form you're in for a much greater potential of damage than, say, swinging like a madman (bad form) when doing heavy barbell curls.

Err, ok... Is that how you deal with any exercise that gives you an injury? Do you permanently quit running when you twist an ankle? Do you quit school when you get a headache from reading?

I love to run and to read. There are many exercises that all get at the same thing, so if one is a particular problem it doesn't make sense to stick to it unless you're married to it or need it for some highly specific reason. There are plenty of elite athletes (dare I say most) who've never done a power clean. Not doing one is far less limiting than never reading or running again

Actually, there are not many exercises that "get at the same thing" as the power clean. The point of the exercise is to develop maximal explosive power, which is essential for improving many athletic abilities (sprinting, jumping, etc). This is very different than the maximal strength you develop from slower exercises like squats, deadlifts, etc. Without the explosive and high speed component, you just can't develop power nearly as effectively. The only substitutes - besides other olympic style lifts (like the snatch) which are even harder to learn - would be various forms of plyometric training and sprinting, but neither of these allow for the kind of loading that a power clean does. In short, your training just won't be as good without some sort of olympic lift involved, which, depending on your goals, may be a problem.

Moreover, it seems misguided to me to avoid a lift because you don't know how to do it. Otherwise, there would be no way to start lifting in the first place. Although in this case the injury was caused by the power clean, in my experience, the squat and deadlift tend to produce far more injuries as they involve much heavier loads. No matter what lift he does, he needs to learn how to keep his back safe by locking it in extension, using the VM, etc. In fact, this is useful to learn even to lift everyday items in the real world (couch, fridge, etc), so the more practice he gets with it - starting with light weights and working his way up - the better.

 

[cw42]

Don't worry, I don't plan to abandon olympic lifts. Squats, deadlifts, and snatches are a part of my workout... but since my back is an important part of those, I def can't put as much weight on those now. I'm thinking i'll give it a bit more time, and if the back is still bugging me - i'll go see a chiropractor or something.

 

[purbeast0]

you could have f'ed up your discs in your lumbar.

i had a back injury that would go away, then i would reagrivate it trying deadlifts, then it would go away in a few weeks, etc.

then i finally got it checked out over a year ago with an MRI and what not, and ended up having 2 bulging discs in my lower lumbar.

they will never heal 100% but now i avoid specific exercises and wear a belt whenever i'm doing heavy lifts.

 

[eits]

speedier recovery = go to a chiropractor, especially one who deals with sports injuries

it sounds like you sprained your supraspinous ligaments.

have someone videotape you doing your power cleans... then watch a video on proper form. then emulate it and have a coach properly position you. proper alignment is key... the muscle fibers in your lower back need to run at a certain angle in order to get max power with max stability. if you are off, you will either compromise stability for power (terrible idea) or compromise power for stability (which means you won't lift anything). the goal is to find that sweet spot where you're totally stable and your muscle fibers can fire at full force to aide in the action.

keep in mind that plyometric exercises like these are great for you, but will completely destroy you if you don't take care of yourself by a) taking care of your spine by seeing a chiropractor regularly, b) using proper form, c) warming up before you work out and cooling down afterwards. don't stretch! if anything, do a dynamic stretch or functional stretch or a neurological relaxation technique (doorway stretches, post-isometric relaxation, etc.).

http://www.youtube.com/watch?v...QUWs0s&feature=related
http://www.youtube.com/watch?v=KbpyYeKBZyM

 

[SociallyChallenged]

Seeing a chiropractor regularly is a waste of money. If you maintain your body through muscle strengthening, stretching, mobility, etc, then a chiropractor visit should be limited to acute injury, chronic injury, or occasional back/neck pain. That's like saying you should see a PT regularly. It's not advisable and is a waste of money for the generally healthy.

 

[eits]

Originally posted by: SociallyChallenged
Seeing a chiropractor regularly is a waste of money. If you maintain your body through muscle strengthening, stretching, mobility, etc, then a chiropractor visit should be limited to acute injury, chronic injury, or occasional back/neck pain. That's like saying you should see a PT regularly. It's not advisable and is a waste of money for the generally healthy.

not exactly. proper hydration of discs under 4x the load they were made for is important, unless you want a degenerated spine much sooner rather than much later in life.

also, chiropractic adjustments work to help increase mobility and decrease pain. your spine is a kinematic chain. if you have a decrease in normal motion at a segment, it will cause an increase at another area in order to compensate for it. that compensation will lead to early arthritic changes.

say you have a piece of a chain... say seven links long. imagine that two or three of the links are fused together. then, you're trying to bend them around a cup or something. you'll notice that it can still wrap around the cup, but that the chain links adjacent to fused links have to have an increased amount of motion respective to the unfused segments in order to achieve the goal. your body doesn't like excessive motion and interprets it as unsable, so in order to stabilize it, it lays down bony outgrowths in order to increase surface area to create more stability. in doing that, you decrease disc height because of two things, 1) the bony outgrowth kinda lips over the disc much like the end of your roof lips over the side of your house, and 2) it robs the disc of having normal, proper motion which is essential for proper imbibition so that nutrients and water can get to the discs for proper nutrition, keeping it healthy. it's a vicious cycle. improper motion causes fixation which causes accelerated degeneration which causes improper motion which causes more fixation which causes an even more accelerated degeneration, etc. this is why i see healthy 30-year-olds who work out all the time with spines that look like they're at least 50. you can't get rid of degenerative disc disease through chiropractic care, but you can reverse the early stages of arthritis in the spine and/or decrease the rate by which your spine degenerates.

 

[eits]

update?

 

[cw42]

nothing new to report at the moment. i'm still lifting, exercising, and playing sports even though there's still some pain if i stretch a certain way. i started looking at chiropractors in NYC with my insurance, i didn't realize it'd still cost me like $60-90/visit though. jeez...

 

[eits]

Originally posted by: cw42
nothing new to report at the moment. i'm still lifting, exercising, and playing sports even though there's still some pain if i stretch a certain way. i started looking at chiropractors in NYC with my insurance, i didn't realize it'd still cost me like $60-90/visit though. jeez...

wtf? is it because you haven't met your deductible yet? that's pretty high.

if your deductible has been met, try finding a cash only practice. it should be considerably cheaper.

 

[cw42]

follow up: finally went to a chiropractor today (yeah, i know... shouldve done this sooner), and they took some xrays. it looks like my right hip is slightly higher than my left, causing the spine to bend towards one side.

this seems to be the cause of my troubles, and the chiro dr suggests i start going there 2x a week to get it straightend out. it makes sense to me, because it explains why i do sometimes feel some pain more on my right hip area. i've also been having some pain in my left knee - so i guess that issue is caused by the imbalance also. does the chiro seem like the way to go?

i went to an orthopedic dr also before going to the chiro, he had me bend around, and pretty much the symptoms told me that i had a back muscle strain. no xrays were done. he pretty much just recommended physical therapy. So i guess my question is, try PT, or try chiro?

 

[eits]

follow up: finally went to a chiropractor today (yeah, i know... shouldve done this sooner), and they took some xrays. it looks like my right hip is slightly higher than my left, causing the spine to bend towards one side.

this seems to be the cause of my troubles, and the chiro dr suggests i start going there 2x a week to get it straightend out. it makes sense to me, because it explains why i do sometimes feel some pain more on my right hip area. i've also been having some pain in my left knee - so i guess that issue is caused by the imbalance also. does the chiro seem like the way to go?

i went to an orthopedic dr also before going to the chiro, he had me bend around, and pretty much the symptoms told me that i had a back muscle strain. no xrays were done. he pretty much just recommended physical therapy. So i guess my question is, try PT, or try chiro?

thumbsup.

my recommendation is to do both the chiro and pt. if you can only do one, stick with the chiro.

lemme know how it goes. also, if you don't mind, pm me his info.

 

[RESmonkey]

Like eits said, records your power clean. Look at your form.

Personally, I switched to full cleans instead of power; lighter weight to learn it but it works a lot more of the lower body and will allow me to lift more eventually.