Think I pulled a muscle in lower back while deadlifting

[sk*]

Did deads yesterday and feel it in left side of lower back now. It isn't a pump or anything, I just hope it heals soon.

-sk

 

[spatts]

Do you have some bands you can do AR with? Are you icing or heating it? Is it deep in the hip or in the lower back?

 

[sk*]

Do you have some bands you can do AR with? Are you icing or heating it? Is it deep in the hip or in the lower back?

No bands but i'll try to get some. Can you suggest any place I can get it from?

Icing or heating? I haven't put anything on it if that's what you mean.

It's just my lower back, specifically on the left side of the lower back. It isn't horrible or anything, but i've been making such great progress with DL's lately and would hate to stop them.

Thanks.

-sk

 

[IronLion]

pain on one side is usually a bad thing, for now alternate Ice and heat. I use a bag of frozen peas for ice and heating pad with the moisture. If it stays with you go see an good orthopedic

 

[spatts]

You can also take a sock or small pillow case and fill it with rice. You can put it in the nuker for a minute to make a heated roll/pad, and you can also freeze it to make an ice pack.

Can you do this right now (with your left leg going over) without pain?

 

[Bulldog_10]

Have you been lifting heavy for a while? Maybe it's time to change it up...

 

[spatts]

The fact that it's on 1 side makes me wonder if it's a form issue from fatigue, poor form, too much weight, etc...

If it were bilateral, I wouldn't be as concerned.

 

[WarriorPL]

Try some Flexall or IcyHot.... i always keep extra at home for times like this.

 

[Bulldog_10]

The fact that it's on 1 side makes me wonder if it's a form issue from fatigue, poor form, too much weight, etc...

If it were bilateral, I wouldn't be as concerned.

Yeah...that's what makes me think it might be overtraining. Plus the fact that he said he's been making great gains lately...seems like he's been lifting heavy for a while.

 

[sk*]

The fact that it's on 1 side makes me wonder if it's a form issue from fatigue, poor form, too much weight, etc...

If it were bilateral, I wouldn't be as concerned.

Yes Spatts, I think I know how it happened.

On one of my lifts I didn't get a good grab of the barbell and thought I was ok but I shook and had to put it on the floor and start again in a few mins. I think that's when I pulled the muscle.

I can do the thing in that picture with no pain at all. The pain is very light but noticable when I move or try to bend on the left side.

I've been doing deads every 3days lately and continously progress 15-20lbs per 3days, i'll go light for a bit. I started training lower back like this less than a month ago and I have already more than doubled my weight on deads.

-sk

 

[spatts]

I've been doing deads every 3days lately and continously progress 15-20lbs per 3days, i'll go light for a bit.

Oh, my. Yeah. Maybe don't do that, huh? lol

 

[sk*]

Oh, my. Yeah. Maybe don't do that, huh? lol

Yea, lol.

Unless the pain stop I have to lay off for a bit. Deads are slowly becoming my fav exercise though.

-sk

 

[spatts]

I can relate to that.

 

[t3c]

exactly...this is exactly what happened to me last sunday. I gripped the bar wrong and it pulled me to one side a little bit as i was pulling. One part of my lower back was hurting after that. It was pretty bad on wed, sorta bad on thurs, felt 90% friday, 95% sat, sunday it was perfect.

I did BW reverse hypers every day 1x20 to get blood into the area and i'm fine now

 

[sk*]

exactly...this is exactly what happened to me last sunday. I gripped the bar wrong and it pulled me to one side a little bit as i was pulling. One part of my lower back was hurting after that. It was pretty bad on wed, sorta bad on thurs, felt 90% friday, 95% sat, sunday it was perfect.

I did BW reverse hypers every day 1x20 to get blood into the area and i'm fine now

It's much better this morning. Today I am taking a day off in a very long time from the gym and hopefully i'll be completely healed to do deads again on wednesday.

-sk

 

[spatts]

Good attitude!

...you may want to take it easy Wednesday. I would be so torn up if I deadlifted heavy every week. Good luck!

 

[sk*]

Good attitude!

...you may want to take it easy Wednesday. I would be so torn up if I deadlifted heavy every week. Good luck!

I usually do DC's style of training but with deads I need to start with about 135lbs and add 10lbs and gradually go up to 3plates or so. I notice I wouldn't even be able to move my working weight if I didn't warm up with 135lbs and gradually went up 20lbs every set to hit my ideal weight. This only happens with deads, maybe cause you need so much energy to do deads.

So yea, I usually warm up with 4-6reps per set and then when I get to my ideal weight i'll do around 8 sets to failure, then i'll continue adding on weight to get to 2-3rep max. I've never increased in strength like this in any exercise, and just because of deads my body has changed so much in the last 3-4weeks. I think the reason I can keep hitting them every 3days and growing so well is cause I hadn't really done them before and it is like going to the gym for the first time. I am sure i'll plateau soon or at least won't be going up at a steady rate like this ... but will try.

Every time I did deads before, I always did it wrong and couldn't get how to keep my back straight. Everyone told me if you keep doing it like that you will hurt yourself but noone told me how to do it (maybe cause noone does deads in places I train). I kept downloading some of the videos on here like the one with needsize and also ronnie coleman's video and I finally got my form right. No other exercise feels this natural for me now, and I used to always think deads were the most unnatural exercise of all.

Only thing I have to complain about is bleedy shins, lol.

Umm, that was kinda long lol.

-sk

 

[b fold the truth]

OK...my back hurts (in one way or another) after every single hard deadlift workout...it is supposed to.

Just don't sit around and do nothing. Go walking, stretch, do active recovery work...several times a day. Don't sit down for more than 30 minutes...EVER!!!

Get back on track...get that back into shape.

B True

 

[spatts]

sk*, I'm sure DC wouldn't want you to do anything to hurt yourself. Perhaps you should take a small break, and then come back. Doesn't his program kind of allow for that?

B, unilateral pain and bilateral muscle soreness can be very different kinds of stress. Besides, you're a freak.

(I used the freak clause...lol)

 

[b fold the truth]

sk*, I'm sure DC wouldn't want you to do anything to hurt yourself. Perhaps you should take a small break, and then come back. Doesn't his program kind of allow for that?

B, unilateral pain and bilateral muscle soreness can be very different kinds of stress. Besides, you're a freak.

(I used the freak clause...lol)

I get both unilateral and bilateral pains from time to time...and I still take a VERY active response.

I still stick with these statements..."Just don't sit around and do nothing. Go walking, stretch, do active recovery work...several times a day. Don't sit down for more than 30 minutes...EVER!!! Get back on track...get that back into shape."

I like it when you call me 'freak'...

 

[sk*]

sk*, I'm sure DC wouldn't want you to do anything to hurt yourself. Perhaps you should take a small break, and then come back. Doesn't his program kind of allow for that?

DC doesn't suggest the method I do for deads but since I am growing I figure why not? I don't even get sore for more than one day. I'll probably take a week break soon though since I haven't done that in 4-5months.

-sk