Need advice on safeguarding my lumbar disc in deadlift (and maybe squat too)?

[B9anders]

A few years ago when I got into lifting, deadlift was far and away my favourite exercise. Always had skinny-weak bastard syndrome but was deadlifting 320+ lb even though I could barely benchpress 130 lb. That was until the day I realised I had assembled my 330 bar outside the mat and stupidly decided to lift it onto the mat to spare the floor without any regard for form when moving it. 'frac'[ture] went a lumbar disc and hello to my chiropractor for months afterwards.

That left my deadlift sidelined for a fair while and with that my motivation for lifting too for a fair bit. I've gotten back into the swings of things since then, but frankly I've been shit scared of deadlifting ever since. The first time I tried deadlifting again after that injury, I had to go as low to 110 lb to complete a proper set and I have never been comfortable enough to get a proper routine going. One week I will be doing 155 no problem thinking I can easily pile on more weight and the next week I cut my warmup set of 130 short because I feel a twinge and then take a break from the deadlifting for a bit because I get scared. The result is no consistent deadlift program at all.

Yesterday, I did a 155 set and had to stop after the first rep because my disc flared up noticeably (and I am feeling it today too) and I am so fucking tired of this start-stop circus, I've decided I need a proper regimen tailored to my circumstance. I want to get deadlifting properly again, partly because it is the king of exercises and partly because developing a strong lower back is the best way to protect the lumbar region of my spine.

So what should I be doing here? I figured out why it was especially bad yesterday - I got carried away by my growing hip flexibility and started with my hips too low, but even on days where I am not messing that up I can still feel the disc tingling a bit. I never had anything but healthy soreness prior to my injury but now I feel like there are tons of details I am probably still doing wrong on the deadlift.

What can I do to safeguard my lower back and keep deadlifting? Should I start wearing a belt? Are there deadlift variations that are safer than others? What kind of rep range should I target? Any and all advice for a safe program I can use to make steady progress will be appreciated. I am not in a hurry to get anywhere with this, I just want to be able to make steady progress of any kind on this.

Another related question - I have begun squatting ATG (living in Taiwan for the better part of the year and shitting old-school has improved my flexibility to no end), but after watching some of the videos of the amazingly detailed Squat Rx series, I've realised there are many levels of flexibility and mastery to the squat and though I can squat comfortably ATG, I can't do so without rounding the lower back at the bottom (working on getting there though).

Would a belt be a useful stabilizer here? I've never felt any discomfort from this even though my technique isn't perfect at the bottom, but should I be squatting closer to parallel instead? I have a bad knee as well (hyper-extended from years of meditating in the half lotus flexing at the knee instead of the hip), so going deeper feels safer in that regard and squatting parallel doesn't seem nearly as taxing as ATG.

Thanks to anyone who replies.

Anders

[dbcb314]

How long ago did you hurt it?

[B9anders]

Originally Posted by dbcb314

How long ago did you hurt it?

Years ago. Maybe 4 or so.

[exmgtoo]

what equipment do you have at your gym as far as core stuff goes? ab equipment and low back stuff......

[B9anders]

Originally Posted by exmgtoo

what equipment do you have at your gym as far as core stuff goes? ab equipment and low back stuff......

It's pretty small and barebones.

Aside from the dips rack, benches and squat rack, there's a hyperextention bench, a decent ab machine (bit like this one, with weight plates obviously), a cage for all kinds of cable exercises and maybe half a dozen other machines I haven't bothered looking at, since I don't use machines except for abs and some cable pulldown. Might be one for the lower back.

[B9anders]

Anyone? Had my legs and back training today. Skipped the deadlift, but squat went without a hitch. In fact, my lower back feels less stiff now than before it. But I'd still want a deadlift routine incorporated I can feel safe with and making steady gains on, however small the increments. Doesn't feel right neglecting the most central part of the body.

[Shane_]

Why not start low and slowly build up. Maybe stay away from singles and maxing out always keeping a rep or two in the tank. Work on your form, build up your core strength and belt up when you do go over 80%. Sumo deads are easier on my lower back.

Foam roll and get some deep tissue massage too that helps my lower back

Have you seen your chiro or a physio recently? Whats their opinion? Id take a professionals opinion who can assess you in person over anyone on a message board as it will be purely guess work.