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re: Welp. Deadlifts got my back. Now what?
Posted on 7/26/17 at 9:35 am to Lester Earl
Posted on 7/26/17 at 9:35 am to Lester Earl
quote:
Also you don't think it's a pull? So not muscular?
I think its more of a strain. I'm ignorant about this so maybe that's the same thing. Idk.
quote:
What's the pain like 1-10? Is it forcing you to walk hunched at all?
well I took 800 mg of ibuprofen earlier, so manageable right now
I'd say a 7 though. Very stiff. Not hunched over. Just really stiff and unable to bend over.
2
Posted on 7/26/17 at 9:39 am to Salmon
I started doing DLs a few weeks ago and I haven't done it in years. I started out low and went to 135 when I immediately felt something, but was unsure how bad it was hurt. I figured it was most likely a muscle strain and it was . This was with pretty low weight and I was pissed.
Once the muscle recovered(few days) I was able to keep going up in weight sufficiently(but not huge jumps). I can do 225 x 4 times with no problems now. It may be just muscle soreness. Give it a few days, you should be able to do other workouts and just slowly add on weight.
Once the muscle recovered(few days) I was able to keep going up in weight sufficiently(but not huge jumps). I can do 225 x 4 times with no problems now. It may be just muscle soreness. Give it a few days, you should be able to do other workouts and just slowly add on weight.
Posted on 7/26/17 at 9:48 am to Salmon
quote:
I think its more of a strain. I'm ignorant about this so maybe that's the same thing. Idk.
Not a lot of blood flow around the lower back. I tweaked a small muscle in mine doing touch n go DL a couple years back and it took well over a month to fully get over it. A lot of stretching and heat treatment.
I haven't done touch and go since. I reset on all my lifts now. I also DL less and use a hex bar a lot more.
This post was edited on 7/26/17 at 9:50 am
Posted on 7/26/17 at 9:53 am to Salmon
Well I think you just lost any of the old man strength you had gained. Old men don't suffer from vaginitis from working out.
Posted on 7/26/17 at 10:05 am to gsvar2004
quote:
Lacrosse ball to piriformis and glute medius
Yep. Also do the pigeon pose to stretch it out. Learn to brace properly in the midsection and wear a belt if you are high in your weights and don't do reps past 5 or 6 without perfect form. Low reps just reset each time.
I had an injury like that and had pseudo sciatica. It's the piriformis inflamed on the sciatic nerve.
I deadlifted and squated after that but did higher reps with lighter weight to practice form and went up from there. Had the injury doing 225 on touch and go. Fixed form and did 510 about a month later
This post was edited on 7/26/17 at 10:10 am
Posted on 7/26/17 at 10:26 am to Salmon
Just did the same thing to my back on a Sunday. Look up "spondylolisthesis." This is likely your issue as it is with mine. Good luck.
Posted on 7/26/17 at 10:34 am to Salmon
quote:
how do you relieve the pressure while sitting in an office chair for 8 hours?
You can't. Take a sick day
Posted on 7/26/17 at 11:10 am to Salmon
Nvm
This post was edited on 7/26/17 at 11:15 am
Posted on 7/26/17 at 11:23 am to Salmon
quote:
Now I'm out for at least a week
sorry man that really sucks. wait longer for sure. been down this road about 4 months ago. lay down with a foam roller in the small of your back. bring your knees to you chest to where your butt is up in the air. your lower back should still be on the roller. this will release all of the tension on your back. do this several time throughout the day if possible. the assault bike is about to become your friend
This post was edited on 7/26/17 at 11:25 am
Posted on 7/26/17 at 11:31 am to Salmon
yea sounds like a pull or strain. A slipped disc would Have you laid up the day after. A heating pad always soothes the pain for me. Rest and stretch when you can just to test if you're getting range of motion bak
Posted on 7/26/17 at 11:35 am to PerceivedReality
quote:
lay down with a foam roller in the small of your back.
Never Foam Roll Your Lower Back! (HERE’S WHY)
Athlean-X video
One paragraph from the description:
"On the other hand, the curve of the lumber spine is opposite. It is naturally lordotic which means that it curves backwards. Forcing your lower back into more extension is going to aggravate many conditions that are devastating if the extension gets worse (like stenosis or a spinal stress fracture). Even if neither of these conditions exist, you are never really able to effectively roll this area because the muscles surrounding the lower back spasm to try and protect the delicate unprotected area."
Posted on 7/26/17 at 11:38 am to PerceivedReality
quote:
lay down with a foam roller in the small of your back. bring your knees
Yeah, don't do that. Its usually not your back anyway but a muscle nearby that has referred pain.
Posted on 7/26/17 at 11:43 am to zatetic
quote:
Forcing your lower back into more extension is going to aggravate many conditions that are devastating if the extension gets worse
your back is curved similar to that of a cannonball in this stretch. it's not creating more extension, your feet are positioned above your butt. sorry if i described it incorrectly.
Posted on 7/26/17 at 11:58 am to PerceivedReality
Foam rolling helps my lower back esp if it's just feeling "tired"
Posted on 7/26/17 at 12:15 pm to Lester Earl
I would proceed with caution, but reverse hypers have been great for my lower back. I usually work in a few sets after squats and deadlifts.
Below is a good read in the subject.
LINK /
Below is a good read in the subject.
LINK /
Posted on 7/26/17 at 12:16 pm to Lester Earl
quote:
Foam rolling helps my lower back esp if it's just feeling "tired"
I think the science says you should definitely not do that.
Posted on 7/26/17 at 12:18 pm to Salmon
quote:
my wife had to undress/dress me this morning.
Posted on 7/26/17 at 12:34 pm to SabiDojo
Dr says it's fine and it helps my recovery. The problem comes in with over extending but I'm not over extending, just rolling out a muscle
Posted on 7/26/17 at 12:40 pm to Lester Earl
Oh word word.
Posted on 7/26/17 at 3:29 pm to zatetic
quote:
Forcing your lower back into more extension
You are not suppose to extend your back when foam rolling. Engage your abs and your back will stay flat
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