The Syla5 Files
- Thread starter Syla5
- Start date
its so hard to find non-conflicting sound information out there as there are so many different views on everything.
I guess this may be something i just have to try and see if it helps. I would hopefully know soon enough if it doesnt feel right on my lower back, during the movement however there was no abnormal stress that i felt.
I guess this may be something i just have to try and see if it helps. I would hopefully know soon enough if it doesnt feel right on my lower back, during the movement however there was no abnormal stress that i felt.
Thats the thing, i trust both the knowledge and advice here, the advice i have received from the physio, other certain online sources like ExRx, MWod, and some specific individuals (tony Gentilcore K Star amongst them)
Yet even in that pool we get contradiction, nothing wrong with it, its just hard to do whats right when that thing can be concieved as both lol.
Looks like you're trying to strengthen yourself in a weakened position so that when you are in that weak position you are stronger i.e. when things aren't optimal. Best to try to keep yourself from getting spinal flexion than to strengthen a bad position.
I am not looking to strengthen myself in a weakened position, I am looking to strength a weak muscle through more specific exercises. If i can strengthen the weaker muscles they will work better when i need them to be strong i.e. if i can increase the strength of my lower back muscles, my ability to brace the lower back and keep a flat back will improve.
LiE has it exactly right.
As I've said a few times, my opinion as a coach is that you NEVER want to train through bad mechanics.
To break down your specific situation...
You have a problem with lordosis, which has caused some pain (right?). So that means you have some localised pan in your erectors (?? Or postural muscles?), and also a core that isn't working properly, and possibly some tightness in surrounding areas.
To tackle your overall problem, you've then got a few options.
1) Address the local pain. Soft tissue work! Do these muscles also need strengthening? Maybe, but that absolutely does not mean that you should isolate them (erectors/postural muscles are some of the only muscles that this applies to).
2) Fix your core. This includes lessening your lordosis, and massively strengthening your anterior core. Always prioritise strengthening the system as a whole. Doing this will cause your back to strengthen anyway, with the added bonus that the more neutral you can keep your spine, the greater the functional loading of your erector. Essentially, you allow the whole system to work as it should and you create a bullet proof back.
As I've said a few times, my opinion as a coach is that you NEVER want to train through bad mechanics.
To break down your specific situation...
You have a problem with lordosis, which has caused some pain (right?). So that means you have some localised pan in your erectors (?? Or postural muscles?), and also a core that isn't working properly, and possibly some tightness in surrounding areas.
To tackle your overall problem, you've then got a few options.
1) Address the local pain. Soft tissue work! Do these muscles also need strengthening? Maybe, but that absolutely does not mean that you should isolate them (erectors/postural muscles are some of the only muscles that this applies to).
2) Fix your core. This includes lessening your lordosis, and massively strengthening your anterior core. Always prioritise strengthening the system as a whole. Doing this will cause your back to strengthen anyway, with the added bonus that the more neutral you can keep your spine, the greater the functional loading of your erector. Essentially, you allow the whole system to work as it should and you create a bullet proof back.
Thanks ice, and everyone else who has commented advice, always much appreciated.
To detail the issues, I over did it, the pain that remains appears to be localised to 2" off centre from my spine and 2" above my waist on the right hand side of my back.
After visiting the physio no damage was located, but a few points were noted. I have anterior pelvic tilt, the left side of my lower back is quite a bit more developed then my right (this is where the pain is, and was pointed out before I advised where the pain was), possibly caused by years bad seating habits.
I have a very stiff pelvis, and I have very poor flexibility in my ankles. My erectors are also quite developed as well in comparison to the rest of my lower back and are very pronounced when I bend over, this is not an issue and not a source of pain.
On a posative note, my hamstring flexibility is not as bad as I thought it was, so my stretching of them has been working
Since the physio visit (21st jan) I have been consistently been doing soft tissue work every night (time in front of the tv has never been so productive), specific focus has been on my lower back, glutes, and hammies. I have been doing regular (at least every other day) hip flossing with my green band, and ankle stretches with the same band.
I have added in some oblique twists at the gym at the end of every session keeping my core locked, I have also been doing the aggressive ppt reverse crunch with leg extension every night, and occasionally thrown in a few planks as well.
I have been focusing on avoiding apt in all my lift movements and been working on keeping the core tight as well, especially while weights are low.
So i would like to think that i have been doing the correct thing already?
I didn't think SLDL's were the best and only solution. It was more a case of they seem to be another tool I can use in my rehab tool box. However if they are just more a cause for concern and I am at risk of doing further injury then I will ditch them.
To detail the issues, I over did it, the pain that remains appears to be localised to 2" off centre from my spine and 2" above my waist on the right hand side of my back.
After visiting the physio no damage was located, but a few points were noted. I have anterior pelvic tilt, the left side of my lower back is quite a bit more developed then my right (this is where the pain is, and was pointed out before I advised where the pain was), possibly caused by years bad seating habits.
I have a very stiff pelvis, and I have very poor flexibility in my ankles. My erectors are also quite developed as well in comparison to the rest of my lower back and are very pronounced when I bend over, this is not an issue and not a source of pain.
On a posative note, my hamstring flexibility is not as bad as I thought it was, so my stretching of them has been working
Since the physio visit (21st jan) I have been consistently been doing soft tissue work every night (time in front of the tv has never been so productive), specific focus has been on my lower back, glutes, and hammies. I have been doing regular (at least every other day) hip flossing with my green band, and ankle stretches with the same band.
I have added in some oblique twists at the gym at the end of every session keeping my core locked, I have also been doing the aggressive ppt reverse crunch with leg extension every night, and occasionally thrown in a few planks as well.
I have been focusing on avoiding apt in all my lift movements and been working on keeping the core tight as well, especially while weights are low.
So i would like to think that i have been doing the correct thing already?
I didn't think SLDL's were the best and only solution. It was more a case of they seem to be another tool I can use in my rehab tool box. However if they are just more a cause for concern and I am at risk of doing further injury then I will ditch them.
Had another review of my back issue, it feels like i have a load of small ball bearing sized lumps within the muscle and these need to be worked on. Deep tissue massage is planned, apart from this it is feeling better then it has been for the last two weeks.
Strength routine cycle 2 (cycle 1 reboot really with slightly less weight so as not to over do it)
Bit of foam rolling before squats, and ankle mob/stretching and hip flossing between warmup sets.
Squats
Barx10/10
40x10
60x5
80x3
100x6/6/6
really focusing on keeping my whole back straight on these
Inclined DB Bench forgot a warmup set and first set felt heavy!
32x7/6/6
RDL's
bar x10
40x5
70x10/10/10
Pull ups
bw x10/10 pushed for time so left it at that
DB Rows (light)
20x10/10/10
Landmines
10x20/20
Strength routine cycle 2 (cycle 1 reboot really with slightly less weight so as not to over do it)
Bit of foam rolling before squats, and ankle mob/stretching and hip flossing between warmup sets.
Squats
Barx10/10
40x10
60x5
80x3
100x6/6/6
really focusing on keeping my whole back straight on these
1st set
3rd set
Inclined DB Bench forgot a warmup set and first set felt heavy!
32x7/6/6
RDL's
bar x10
40x5
70x10/10/10
3rd set and i know OMG WTF am i doing with my head, serious issue there!!
bw x10/10 pushed for time so left it at that
DB Rows (light)
20x10/10/10
Landmines
10x20/20
Looking strong Syla! I've got my squats this week, they will probably be all kinds of wrong
Cheers. Get some vids if you can
Cheers dude.
I nearly cried when i watched bcak my RDL vids, all 3 sets were the same, so bad
. Think i was trying to give myself whiplash.