Short version question:
- Are properly executed barbell exercises (Squats/Deadlifts/Presses) appropriate therapy for structural issues of the spine/pelvic anterior tilt/twist?
My uneducated assumption is that if posture and training of our bodies to be in certain positions causes these back issues then training proper posture and strength will reverse that.
Context:
I am trying to learn how to Power Clean as part of the SSLP. I have no access to a coach and did it wrong last week. I injured my lower back to the point that I could not function due to the pain. Out of desperation I went into a “Back on Track” place that advertised several therapies on their windows. I was hoping for a massage and off I’d go. No, I ended up sitting through a chiropractic lesson, X-rays, adjustments and the suggestion of many weeks of chiropractic adjustments. The X-rays showed that I have no nerve damage and the injury only caused inflammation. They did reveal other “structural issues” with my spine and pelvis. I am skeptical of chiropractic practices, but I must admit the lecture I got combined with the X-rays showing my neck that was “too straight” and tilted pelvis worries me. I’d really rather not endure the adjustments, but I do not want to ignore evidence of a real problem either.
A week after the incident I have not worked out. As per the SS forum suggestions received I am about to go do a Starr rehab workout and see how I feel after that. No Power Cleans until I find a coach. I’m thinking do that M/W/F and go back to normal training next week.
Personal details for additional context: 41, male, Approximately 190lbs with around 20%bf. Squat - 3x5@310, Deadlift 1x5@360, Bench 4x5@203 and Press 4x5@135 the week before the injury.
Short version question:
- Are properly executed barbell exercises (Squats/Deadlifts/Presses) appropriate therapy for structural issues of the spine/pelvic anterior tilt/twist?
This is the wrong question to be asking. You should be asking: are these “structural issues” actually problems that I need to be concerned with reversing?
To which the answer is no.
Your “too straight” neck (presumably a loss of cervical lordosis) and slight “tilted pelvis” are likely irrelevant. X-rays generally do not show “inflammation” in the soft tissues unless there is significant soft tissue edema. I am not at all surprised by your story, however. This is a typical scenario that I’ve talked about at length before. You are suffering from acute nonspecific low back pain. If you keep moving around, get back to training as soon as possible (like … now), the highest probability is that you will improve without any fancy intervention.
I would not recommend getting the adjustments done. Even if the curvature of your neck was a problem … they can’t adjust it back into place anyway.
Thank you for the response Dr. Baraki! So the narrative I got about my brain stem being stressed by my neck being “too straight” should not be keeping me up at night? My organs are receiving the messages as needed? I ask this semi facetiously. I am skeptical of such a diagnosis, but I do know my posture needs work. That’s one of the reasons I lift. I am in IT and commute on crappy trains often. I sit a lot. Poorly. With that I have a short shopping list of symptoms that could be worth investigating, (back is always “tight”, no shortage of “knots” and “mobility” isn’t great, pins and needles in the arms in the morning, but I don’t know how to determine the severity of any of these without being …influenced? How do I determine which of these are problems worth being concerned about?
And to your point I did the workout below today and feel much better
Squats
1x25@45
1x25@95
Deadlift
1x25@95
Press
1x25@45
Bench
1x25@45
1x5@135 (Wanted to test my form with something. I think a different upper body issue may be caused by me flaring my elbows too much.)
I feel ok/better/good. My lower back feels as though it has a bit of a pump (beta alanine w/o the beta alinine dose), but certainly no pain.