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Old 06-13-2014, 07:42 AM   #1
djg08
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Default Lower Back Injury on Warmup DL

Hi all,

Wondering if I could get some advice with regards to treatment and prevention for a lower back injury I experienced this past Tuesday.

Got into the gym, did my normal stretching routine to get the blood flowing. Load up 135 on the bar (My work sets are around 300), pull it up for 3 reps, and on the 4th, I get a severe pain in my lower back. Immediately set the bar down and sit down to try and figure out what happened. I'm struggling to even sit down as I am experiencing radiating pain from the lower back. Flexibility is shot, could barely even put my shoes back on.

Its been 3 days since the injury and recovery is extremely slow. Doing RICE method and using pain killers.

Anyways, I'm wondering if anyone has any tips to prevent such an injury from occurring again. I've never injured myself on a Deadlift before, and this kind of seemed like a freak accident with such a low weight. Also, any additional tips to speed recovery? Would it be fine to train upper body during injury time? Or should I just take a week totally off from the gym.

Thanks a lot.
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Old 06-13-2014, 08:08 AM   #2
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Sorry to hear about that. Personally I would take it easy until it starts to feel good again. By take it easy I mean don't do anything that makes it uncomfortable, do what you can but keep it light, stretching, foam rolling. It'll get better, but with back injuries I usually throw up the white flag and let them heal because they are the worst.

As for prevention, I like to do mobility work before I squat or deadlift. Try to loosen my lower back up by doing hyper extensions and good mornings using a bar or broomstick.
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Old 06-13-2014, 08:13 AM   #3
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Quote:
Originally Posted by djg08 View Post
Hi all,

Wondering if I could get some advice with regards to treatment and prevention for a lower back injury I experienced this past Tuesday.

Got into the gym, did my normal stretching routine to get the blood flowing. Load up 135 on the bar (My work sets are around 300), pull it up for 3 reps, and on the 4th, I get a severe pain in my lower back. Immediately set the bar down and sit down to try and figure out what happened. I'm struggling to even sit down as I am experiencing radiating pain from the lower back. Flexibility is shot, could barely even put my shoes back on.

Its been 3 days since the injury and recovery is extremely slow. Doing RICE method and using pain killers.

Anyways, I'm wondering if anyone has any tips to prevent such an injury from occurring again. I've never injured myself on a Deadlift before, and this kind of seemed like a freak accident with such a low weight. Also, any additional tips to speed recovery? Would it be fine to train upper body during injury time? Or should I just take a week totally off from the gym.

Thanks a lot.
Not a doctor, but lots of experience with lower back issues of my own. Where is the pain centered? Center, spine? Off to right or left? shooting pain, like lightening, shooting down either leg? what position hurts most, sitting, standing, laying flat? That will tell a lot.
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Old 06-13-2014, 08:36 AM   #4
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Quote:
Originally Posted by bamazav View Post
Not a doctor, but lots of experience with lower back issues of my own. Where is the pain centered? Center, spine? Off to right or left? shooting pain, like lightening, shooting down either leg? what position hurts most, sitting, standing, laying flat? That will tell a lot.
The pain is centered to the left of my spine. The pain feels deep within the tissue and is not constant, it comes in quick bursts. No pain down the leg or elsewhere, its isolated to the lower back. Walking hurts the most, I can only take short steps to avoid bursts of pain. Sitting is so so, but I have to sit up perfectly straight, the moment my posture gets relaxed, I start experiencing pain. Lying down is completely comfortable, no pain at all.

Thanks
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Old 06-13-2014, 10:06 AM   #5
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Sounds muscular rather than disc related, which is a good thing. My son, the athletic trainer, could tell you what to do to assist. I, however, cannot do much more than suggest heat, an anti-inflammatory and some rest.

I have found some massage or rolling of glutes and lower back sometimes helps.
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Old 06-14-2014, 02:21 PM   #6
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Go to the Dr. When you're better post some form check videos because you're doing something wrong.
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Old 06-14-2014, 02:39 PM   #7
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Originally Posted by fenrisulfr View Post
Go to the Dr. When you're better post some form check videos because you're doing something wrong.
Thanks for the tip. It's been feeling much better in the 36 hours.

I'm inclined to believe that I just wasn't paying attention to my form during my first set.
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Old 06-14-2014, 02:58 PM   #8
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Sounds exactly like what happened to me many years ago. Check out my ebooklet "Overcoming Back Pain" before you waste a lot of time and money on worthless treatments.

Last edited by GZeolla; 06-15-2014 at 06:42 AM.
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Old 06-14-2014, 03:01 PM   #9
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Quote:
Originally Posted by djg08 View Post
Thanks for the tip. It's been feeling much better in the 36 hours.

I'm inclined to believe that I just wasn't paying attention to my form during my first set.
form should be the same from bar to 1rm.
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Old 07-23-2014, 08:55 PM   #10
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Sounds like a slipped disk.

Sore glutes after squatting?
Fucking tight hamstrings?
Inability to hinge at the hip?

I'm betting one or more is YES. when you're inadequately hinging at the hip and compensating with your low back; it doesn't matter what weight is on the bar, it's just a matter of time before something goes wrong.


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