Lower back. Dead lift. Pain. Uh oh

[rjx]

On Thursday I was doing heavy squats and felt something un comfortable in my lower back. I stopped squatting and it went away.

Well tonight (Saturday) I was doing heavy dead lifts, and my back said FU to me.

I did lots of stretching after that, and some hyper extensions. It still hurts, but not as much.

Its the right side near my ass.

This totally sucks since I just paid for some gear

I guess I will take it easy with my back and legs. Has anyone else ever screwed up there back like this?

 

[elijah_123]

Sounds like you pulled a muscle. Just don't start your cycle and train your back light for awhile.

 

[nuttz565]

I was doing dead's tonight and afterward my lower back was killing me, so I hear ya

 

[slobberknocker]

yeah deadlifts hurt, that's how it works

 

[rjx]

When you guys deadlift, does it hurt afterwards like its the muscles? Or something else? It kinda feels like I aggravated a nerve in my back, but what do I know. I guess I will see how it feels in a few days.

BTW I am fairly new to deadlifts, so maybe I am just being a pussy. But Since my deadlifts were first in my workout tonight, it prevented me from doing all my free weight rows.

 

[nuttz565]

if you are fairly new to dead's you can expect to be sore.But I have been doing them forever and my back still kills me afterwards.The soreness should wear off to some extent in the following hours after your workout, if not than maybe you should have it checked out.

 

[b fold the truth]

I only deadlift hard and heavy about once every 2-3 months. I deadlift in some form or fashion 2x a week though. Rack pulls, sumo deads, deads for reps, 1RM, 4-6 singles with 60% of my 1RM with 20 sec rest, etc...

You need to find a way to do some reverse hypers...not hypers...reverse hypers.

Rig up something like this:

No need for the bands right now...but make sure and let your feet swing low in front of you. They should come up near your eyes and this will release the tension that you are having. It doesn't have to be a power rack and a 2x10 either...be creative. Find a cabinet or table in your home that might work... The extension isn't the point...the relaxation and swinging up towards your face...IS. I'll take a vid of me doing them on Sunday and try to post as well.

4 sets of 10 every day for a week or so...should help release the tension. Don't be afraid to do this two to three times a day to help align your body.

Don't expect the pain to go away immediately. It takes time. Strengthen your body so that you CAN pull hard and heavy. I strengthen mine with good mornings, reverse hypers, box squats, and lots of heavy AB work. The stronger that you are in these areas...the more that you can push on your deads...and the thicker your back should be.

Use Aleve or Ibuprofen to keep the inflammation away. Ice, heat, stretch.

B True

 

[NWATHLETICS]

^ excellent advice, I don't know if the motions he describes help that much though.. im not sayin they dont..

if all else fails, u can always do yoga : )

 

[string_bean00]

I injured myself similarly at work over a month ago. Very aggravating problem. I'm severely limited in what I can in the gym right now, ie. no direct ab work with my feet hooked in, because my back will scream at me.

 

[DADAWG]

its extremely important to keep the bar as close as humanly possible to your legs while deadlift . if you let the bar drift to far away from your legs during a rep it places great strain on your back

 

[nuttz565]

very true, shins should be touching bar as you start

 

[jcp2]

its extremely important to keep the bar as close as humanly possible to your legs while deadlift . if you let the bar drift to far away from your legs during a rep it places great strain on your back

and make sure you pull through your heels, when i am warming up light I almost fall backwards at times. Pulling through the balls of your feet is going to swing you forward and keep the bar too far away, and you are going to get hurt, or never progress.

 

[string_bean00]

its extremely important to keep the bar as close as humanly possible to your legs while deadlift . if you let the bar drift to far away from your legs during a rep it places great strain on your back

This is something I always neglect to remember. Good point.

 

[rjx]

Thanks for the help everyone. Perhaps I wasn't performing the reps as well as I should have been. I just woke up an my back feels the same. I just took a soma, so maybe that will help. When it gets better I will just go slow with easy weights.

b fold the truth
I am looking forward to seeing the video. Thanks for the advice.

 

[thorsky]

its extremely important to keep the bar as close as humanly possible to your legs while deadlift . if you let the bar drift to far away from your legs during a rep it places great strain on your back

So true! I take off a layer of skin every leg day doing deads!

Be careful with your back man! I had a muscle pull that always felt better after I warmed it up. I ended up making it worse and had to go on total rest for a few WEEKS! Arg! Ya know what I mean?

 

[rjx]

I had the bar a few inches away from my shins.
Now I know, and I will never make the same mistake again.

 

[Mudge]

SLDL never bother my back (minus pump), DL going heavy sometimes do when done for extended periods. I have a problem lifting anything heavy for long periods, so I dont. I usually slow the reps down making a lighter weight "heavy."

 

[joltan]

I have the exact same problem right now. I havent lifted in a week because of it, im trying to let it heel. Plus somehow i hurt my collarbone really bad maxing on my bench. I get hurt everytime i max anything out.

 

[b fold the truth]

Well...

When I deadlift the bar starts several inches from my shins. This is what I suggest because it allows the bar to go in a straight line over the knees and directly to a lockout. If you start close to the body...the bar must travel AWAY from the body to go past your knees...

Read this article here...and live by it.
http://www.testosterone.net/articles/194dead.html

Read this article for ideas on how to strengthen your core, back and abs...
http://www.deepsquatter.com/strength/archives/ls03.htm

Reverse hypers (home-made)

I hope this helps everyone a little...

B True

 

[r3ver3nd]

its extremely important to keep the bar as close as humanly possible to your legs while deadlift . if you let the bar drift to far away from your legs during a rep it places great strain on your back

My mentor has pounded this into my skull lately, and just about every time I walk out of the gym I have bruses and cuts on my shins because of it ( usually a good indication )