Constant injuries de-motivation

[shauntir]

Just looking for some advice with dealing with de-motivation in terms of exercising.

I've injured my back for the third time this year. Mostly due to deadlifting incorrectly. Used to be good at this exercise and had a personal best of 145 kgs.

Every time I get back into exercising consistently this year,I end up injured. I just wished I could still exercise like I used to.

Its become really frustrating since I've been trying to be consistent in training but now I've reached a low point. I have idea what to do anymore to get back on track...

Anyone been in a similar boat?

Every little progress I make seems to fall away so quickly.

 

[wezzcoetzee]

When you're injured, allow for your body to fully heal, I know it sucks but it has to be done.

Then when you go back, start off light and ease back into it.

You say are dead lifting incorrectly? In that case rather stay on a lighter weight and get your form correct before going heavier, dead lifting is 100% about form. That exercise can also do a lot of damage if done incorrectly with too much weight, i personally don't like dead lifts purely because I know how much damage it can do to you if done incorrectly.

The best advice I can give you is make sure you're 100%, and ease back into it... Rather take a month or two to get back to where you were and improve from there than try get there too quickly and just sit injured again.

 

[zippy]

Pain is the body's way have sending you a message. I'm guessing the message in this case is "cool it with all this exercise"

Maybe you just don't have the physical constitution to do this type of exercise.

 

[shauntir]

Definitely not gonna be doing this exercise for a long time.

Have been googling rehab exercises and not too impressed with doing mostly stretching type of exercises.

I guess for me its like a realisation I'm gonna get a bit more fat as holidays are around the corner n exercise is at a minimum.

Price one has to pay for negligence...

 

[SoulTax]

Just looking for some advice with dealing with de-motivation in terms of exercising.

I've injured my back for the third time this year. Mostly due to deadlifting incorrectly. Used to be good at this exercise and had a personal best of 145 kgs.

Every time I get back into exercising consistently this year,I end up injured. I just wished I could still exercise like I used to.

Its become really frustrating since I've been trying to be consistent in training but now I've reached a low point. I have idea what to do anymore to get back on track...

Anyone been in a similar boat?

Every little progress I make seems to fall away so quickly.

Take this from someone that has had to handle varying degrees of back pain from the age of 17. Stop doing anything that involved irritating the spine. Deadlifts are without a doubt, one of the worst exercises known to gyming-Man. There is a plethora of exercises that are far better and safer to do.

With the amount that you are getting injured, I think you need to re-evaluate your capabilities.
For instance, I was a pretty good squash player in my teens. For various reasons, I couldn't continue playing after high school, money being the main one. After being out of it for more than a year or two, every time I went back, I pushed myself too far, because my body was trying to remember and perform at the level that it was accustomed to. Instead of the new level that it found itself at.

I think you need to accept that Deadlifts are a no-go for you. Be very careful of your spine in all exercises, and for goodness sake, if you own one of those stupid weight lifting core support belts, get rid of it. Those things are a crutch that lull's you into a massive false sense of security. They allow you to push yourself over the normal limit in many situations, so that when your body fails, while holding 120% of your max, instead of 105%, you find yourself with a much more severe injury than you would have had.

Your core is the base of just about every exercise, if you are injuring it for any reason. The likelihood is that your core is too weak for what you are trying to accomplish. Focus on strengthening it while doing light weights everywhere else.

For now though, depending on how severely you have injured your back, give it some rest. Do only stretching exercises for it. Stretch Glutes and Hamstrings while stretching your back. They are linked quite a bit. I notice that my back gets more likely to spark up a pain, when my flexibility is low.

 

[shauntir]

Take this from someone that has had to handle varying degrees of back pain from the age of 17. Stop doing anything that involved irritating the spine. Deadlifts are without a doubt, one of the worst exercises known to gyming-Man. There is a plethora of exercises that are far better and safer to do.

With the amount that you are getting injured, I think you need to re-evaluate your capabilities.
For instance, I was a pretty good squash player in my teens. For various reasons, I couldn't continue playing after high school, money being the main one. After being out of it for more than a year or two, every time I went back, I pushed myself too far, because my body was trying to remember and perform at the level that it was accustomed to. Instead of the new level that it found itself at.

I think you need to accept that Deadlifts are a no-go for you. Be very careful of your spine in all exercises, and for goodness sake, if you own one of those stupid weight lifting core support belts, get rid of it. Those things are a crutch that lull's you into a massive false sense of security. They allow you to push yourself over the normal limit in many situations, so that when your body fails, while holding 120% of your max, instead of 105%, you find yourself with a much more severe injury than you would have had.

Your core is the base of just about every exercise, if you are injuring it for any reason. The likelihood is that your core is too weak for what you are trying to accomplish. Focus on strengthening it while doing light weights everywhere else.

For now though, depending on how severely you have injured your back, give it some rest. Do only stretching exercises for it. Stretch Glutes and Hamstrings while stretching your back. They are linked quite a bit. I notice that my back gets more likely to spark up a pain, when my flexibility is low.

Thanks for the response. Have you found that the regular stretching has helped overall?

I've been suffering with lower back pain for at least 4 months now. That was after my last injury. In fact, I've lost count of my injury number overall.

I simply cannot find something that makes me pain free and its getting me a bit worried.

I definitely feel stupid hurting myself so often but I think I've now learnt my lesson...no more deadlifts.

I have an Olympic barbell set at home so I'm gonna probably use it more for rows, shoulder presses and power cleans.

 

[konfab]

Just looking for some advice with dealing with de-motivation in terms of exercising.

I've injured my back for the third time this year. Mostly due to deadlifting incorrectly. Used to be good at this exercise and had a personal best of 145 kgs.

Every time I get back into exercising consistently this year,I end up injured. I just wished I could still exercise like I used to.

Its become really frustrating since I've been trying to be consistent in training but now I've reached a low point. I have idea what to do anymore to get back on track...

Anyone been in a similar boat?

Every little progress I make seems to fall away so quickly.

Whilst not weight training, I was trying to get fit by running. I was making nice progress, then I sprained my ankle. Now running more than 2km starts gets tiresome with ankle pain.
The only thing you can do is give your body some rest. So what I did is switched to stationary rowing to keep up the fitness routine.

If you are getting the same types of injuries in the same place, then your body gets a weakness in that area. So you will always have to be careful with deadlifting. The better thing to do would be to avoid it altogether and do something else.

You should try bodyweights, there are some pretty decent routines on the net.

 

[Bulldog_imported]

Your core is the base of just about every exercise, if you are injuring it for any reason. The likelihood is that your core is too weak for what you are trying to accomplish. Focus on strengthening it while doing light weights everywhere else.

For now though, depending on how severely you have injured your back, give it some rest. Do only stretching exercises for it. Stretch Glutes and Hamstrings while stretching your back. They are linked quite a bit. I notice that my back gets more likely to spark up a pain, when my flexibility is low.

^^^ This

I was also hurting my lower back in the gym so I skipped the exercises that we're causing me pain for a while (squats & leg press) and I focused on strengthening my core. Try planking at home twice a day to strengthen your core, it works like a bomb. After I built my core up I haven't had any hassles with my back and I'm killing squats and leg press. Sorry to sound like a know it all but have a buddy check your form once your core is strengthened or take a clip and post it here for critique from the guys.

Good luck!

 

[shauntir]

Thanks guys. Yep, I got a lekker body weight program and home made suspension straps.

Going to give that a try and do light weights early next year.

Don't think I'm ever gonna deadlift again but will still do squats. Will post clips next year

 

[SoulTax]

On some more related information. There are certain movements and exercises that are a huge no-no for lower back injuries. One of the biggest ones is Lying down leg raises. Also that AB stretch where you keep your pelvis on the ground and push your arms straight. Both will do more harm than good for you.

And yes, the stretching really does help. If you cannot grab the balls of your feet over the top of your toes, then you do not have good enough flexibility in your hamstrings. The cross over stretch for your lower back and glutes is one of the best ones for relieving strain and pain back there.

Just take it really easy and if you find you still want to do some exercise other than stretching, then make sure that the weight is a light one, rather do high reps on a low weight that does not aggravate your back injury. And stay away from deadlifts, rows, back flies, situps, leg raises, squats with weight added to your shoulders, etc...
If you want to do legs, do walking lunges, no weight, lots of reps. You will feel plenty burn doing those, and a moment of poor technique will have your knees complain at you, not your back screaming.

Depending on the severity of your injury, you want to look at doing about 6 to 8 weeks of this, stretching about 2 or 3 times per day. Especially if you have a desk job.

 

[shauntir]

Thanks for the info soultax. Going to Google the cross over stretch. I have lost quite a bit of flexibility recently so you hit the nail on the head.

I have neglected stretching so this is probably a good time to get back into it.

 

[SoulTax]

Thanks for the info soultax. Going to Google the cross over stretch. I have lost quite a bit of flexibility recently so you hit the nail on the head.

I have neglected stretching so this is probably a good time to get back into it.

It is my pleasure. Promoting a healthy spine has become one of my personal causes wherever the discussion pops up.

Cross over stretch, is just what I call it. Not sure what its official name is.

Here is a picture of what I mean. I generally use my right hand to pull my left knee over and hold. It stretches the spine, the back and glutes. And because you are lying down, it supports your spine during the movement. Try out a whole bunch of stretches and see which ones work for you.

Good luck. It sounds like you have the right plan in mind.
I hope that you have a full recovery and no lasting damage has been done. Living with back pain related lifestyle restrictions can be really frustrating.

 

[HavocXphere]

I've injured my back for the third time this year. Mostly due to deadlifting incorrectly.

Well that is some serious persistence...

But seriously...if your back is messed up already then even "correct" lifting is a risk so consider perhaps taking up something like swimming instead.

 

[AstroTurf]

Well that is some serious persistence...

But seriously...if your back is messed up already then even "correct" lifting is a risk so consider perhaps taking up something like swimming instead.

This

Unless you are planning to kill yourself early or cause permanent damage rather change your routine to something that does not mess with your back.

 

[Pitbull]

Just looking for some advice with dealing with de-motivation in terms of exercising.

I've injured my back for the third time this year. Mostly due to deadlifting incorrectly. Used to be good at this exercise and had a personal best of 145 kgs.

Every time I get back into exercising consistently this year,I end up injured. I just wished I could still exercise like I used to.

Its become really frustrating since I've been trying to be consistent in training but now I've reached a low point. I have idea what to do anymore to get back on track...

Anyone been in a similar boat?

Every little progress I make seems to fall away so quickly.

From experience your problem is this:

1. You are not giving yourself time to recover fully.
2. When you do get back to weights instead of starting slow you want to continue where you left off.

Give yourself at least 6 months to heal fully (No exercise), after that start small and build up over time. The way you're doing it now you might as well let it go and stop.