Modifiers for Back Problems

A

Aaroneet

Cathlete
I've stated in other threads that I have had a history of back problems since I started working out on a daily basis. I take measures now to keep it at bay (i.e extra stretching, using a heating pad after a workout, going to a chiropractor twice a month). STS seems like a wonderful series, and I would love to start a program. I'm just afraid I'll injure my back.

Has anyone with back problems completed STS? If so, were there any modifiers you used, or any modifiers I could use? Any help would be appreciated.
 
modifiers

I have a history of lower back problems, and I am now repeating STS on a 6-month rotation, after completing a 3-month rotation. In addition to being super-aware of my form during the back exercises, I went lighter on deadlifts, occasionally skipping them (in some mesocycles, there are deadlifts both in the back workouts and the leg workouts, and I would only do them once per week). I also went a little lighter on the barbell rows, and anytime Cathe did double arm rows, I did them one arm at a time with one knee on the step. Other than that, I did the routine as is, and found that my back feels much stronger after completing STS. The pull-ups (first time through I used tubing but now I am doing assisted pull-ups) are way easy on the low back, as are many of the exercises with the band. They work the upper and mid back hard, but I was surprised to experience much less back pain, even with the heavy weights. Good luck!
 
Some other suggestions:
In general, I'd recommend that you try to avoid unsupported positions (ie: bent over doing barbell rows) and substitute 1-arm version with arm and leg supported (as Melclear described above).

Also, for the deadllifts in the back workouts, I'd avoid them entirely and substitute a superman exercise (back extension exercise) or Birddog exercise (on all fours, lift opposite arm and leg and balance). These two exercises are sometimes used in back rehab, so they could actually be beneficial.

For the deadlifts in the leg workouts, you could substitute standing hamstring curls. (I think there are enough exercises that hit the glutes, so you wouldn't be missing out on too much).
 
Thanks.

kathryn said:
Some other suggestions:
In general, I'd recommend that you try to avoid unsupported positions (ie: bent over doing barbell rows) and substitute 1-arm version with arm and leg supported (as Melclear described above).

Also, for the deadllifts in the back workouts, I'd avoid them entirely and substitute a superman exercise (back extension exercise) or Birddog exercise (on all fours, lift opposite arm and leg and balance). These two exercises are sometimes used in back rehab, so they could actually be beneficial.

For the deadlifts in the leg workouts, you could substitute standing hamstring curls. (I think there are enough exercises that hit the glutes, so you wouldn't be missing out on too much).
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Sounds like good advice. My lower back has been hurting since I moved those 6 yards of mulch around my flower gardens. I've cut back on the depth of the deadlifts, but today I still feel sore/stiff. I know it's not from STS, which I loved, or the other workouts. In fact, working out seems to help--though walking seems to be the best help I've found so far. I'll try those back extensions. Thank you.

By the way, my gardens look terrific! :)
 
How does one distinguish minor back pain from normal DOMS?

I appreciate those on this thread who have already started STS training. I am still doing pre-STS Cathe videos, in preparation for a modified STS program later on this summer.

My problem is this. I have been following advice from other posters, upping my poundage slightly, each week, when doing Cathe strength tapes. By doing this I have been feeling some DOMS, which other posters say is normal. This problem is that I also feel some minor pain in my lower back, after doing back exercizes such as barbell rows and deadlifts. Is this minor pain normal, like minor DOMS, a stage to go through to developing a stronger back?

Since I am an older Cathe follower, I am cautious with my back. I follow Melclear's advice, and lift lighter than normal, for rows and deadlifts. I also straighten upright, after one or two or three rows, instead of doing 7,8+ rows at a time.
--David
 
I too have lower back issues,and completed STS. I didn't do the deadlifts at all. I am planning on doing the 6 months rotation when the tower arrives.

Suzette
 
Davidj said:
My problem is this. I have been following advice from other posters, upping my poundage slightly, each week, when doing Cathe strength tapes. By doing this I have been feeling some DOMS, which other posters say is normal. This problem is that I also feel some minor pain in my lower back, after doing back exercizes such as barbell rows and deadlifts. Is this minor pain normal, like minor DOMS, a stage to go through to developing a stronger back?
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It could be an indicator of the stress being placed on your back. It usually starts to happen within enough of a period of time to prevent your back going out, or any other worsening. You're already modifying, so it sounds like everything's under control.

You probably know what DOMS feels like. If your back can't stretch beyond a certain point, hurts when you stretch it, you take a deep breath, you're standing in a certain position for too long (i.e straight when doing the dishes), or when you lay down on a step or bench to work a body part, then it's back pain.
 
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larks mom said:
Sounds like good advice. My lower back has been hurting since I moved those 6 yards of mulch around my flower gardens. I've cut back on the depth of the deadlifts, but today I still feel sore/stiff. I know it's not from STS, which I loved, or the other workouts. In fact, working out seems to help--though walking seems to be the best help I've found so far. I'll try those back extensions. Thank you.

By the way, my gardens look terrific! :)
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I've had that. Just look for any opportunity to walk around. Back extensions are good; a chiropractor usually resolved those issues for me.
 
Aaroneet: you might also be interested in this article on ab work, and how doing crunches can lead to back problems: http://well.blogs.nytimes.com/2009/06/17/core-myths/ (Stuart McGill, who is the instructor showing the 4 safe exercises in the video clip, is an extremely well-respected back specialist, so I'd take what he says quite seriously.)

As to the question on DOMS vs back pain: in general, I'd say if you feel it in the 'belly of the muscle' it is DOMS, if it's more of a pain near the spine or a 'pinching' in the lower back, it's something else.
 
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That's a very interesting article, although it's difficult to find a core routine that doesn't focus primarily on the abs. I guess Crunchless Abs would come to mind.
 
Another tip: I just did STS back and triceps yesterday, and on that one, I'd suggest doing the tricep kickbacks either seated, or one arm at a time, for least back stress. Another option is to put one foot on a step or high step (about 10" high). I find that helps take some stress off the lower back in bent-over positions (and may help with rows as well).
 
Aaroneet said:
...it's difficult to find a core routine that doesn't focus primarily on the abs.
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How true.
Tracey Staehle might have some (though I don't remember if she doesn't do crunches, and her core workout is too long for my tastes--something like 40-45 minutes!). Denise Beatty (of FitnessFix) does a lot of core work that isn't just abs and crunches. I'm going to start using her core workouts.
 
Aaroneet said:
I had been wondering what could act aa a substitute for deadlifts. Using a superman is a good idea.
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I think supermans and back extensions (I do them on the ball) are good for back health (I think they work the erector spinae). For the glute/hamstring work deadlift alternative I do the ball lift and roll ins. I think Cathe mentioned somewhere.

Just lay on the floor with your feet on the ball. I lift my butt 1-2 times then roll in my feet on the ball then back. Repeat. I feel it every time. Different feet positions hit it differently. I'm thinking about putting a weight plate on my midsection to see if it increases the intensity
 
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