God damn back injury

[Mr.Nick]

So I was on my second warmup set of deadlifts tonight and on the 6th rep, I felt what can only be described as a strain on the lower left side of my back. I immediately shut it down and continued stretching it out during the rest of my session, but it's feeling pretty shitty right now.

This isn't a brand new thing either, it originally happened a few months back when I was going heavy on squats. I talked to a physical therapist I know and he told me to take it easy on squats and deads for a while and gave me some stretches to do. It worked great, but now that I'm on cycle and lifting heavier and heavier each time, it's back.

I'm gonna lay off the deadlifts and stick to hack squats on leg day for a while, but any and all advice would be much appreciated. If I need to see the doc I can always go, but I don't think it's that bad, at least not now.

[powerman]

Bro what kind of weight do you use to warmup with? Im close to a 700# deadlifter and i STILL warmup with
135 x 10
225 x 10
315 x 10
405 x 10
500 x 5 these are ALWAYS my warmups then my working sets start at 550

what kind of wieght were you using on second warmup set?

[Mr.Nick]

Well, I do a set of 20 of reverse crunches or whatever the fuck they're called with just body weight. followed by:
135x10
185x10
225x10
245x8
265x6
285x4
That's what I did last time and it wasn't super hard, but definitely not easy. Deadlifts are definitely not my best lift due to my long legs and relatively short torso. That along with the fact that I haven't been doing deadlifts for too long means I'm not as strong as I'd like to be on deads.

[powerman]

Originally Posted by Mr.Nick

Well, I do a set of 20 of reverse crunches or whatever the fuck they're called with just body weight. followed by:
135x10
185x10
225x10
245x8
265x6
285x4
That's what I did last time and it wasn't super hard, but definitely not easy. Deadlifts are definitely not my best lift due to my long legs and relatively short torso. That along with the fact that I haven't been doing deadlifts for too long means I'm not as strong as I'd like to be on deads.

OK it seems like your doing enough warmups. Maybe its just a freak thing .If you havent taken some ibuprofin then take 600mgs with food. Ice works miracles , most Drs will say a little heat the first day and then ice there on after 20 mins every hr but if you work you obviously cant do that. Ice and ibuprofin for a few days and you should be fine. Maybe just do a few sets with 135 for a couple weeks til you feel comfortable to go heavier again. ALSO form is very very important and unless you have vids i cant help you here. Good luck

[Mr.Nick]

Thanks man. I think that's what it's gonna have to be. FWIW, I'm pretty strict with my form. Some giant powerlifter that I see from time to time came over a few weeks back to compliment me on my form, which I thought was a good sign. I think I just need to keep it light for a while and be cautious whenever I'm doing deads.

edit: I was always told to only ice on very recent(within 24hrs) injuries and use heat after. Is that no longer the norm? Also, I was thinking about getting one of those back brace things you see the old timers wearing, the one that looks like a light duty weight belt. Any thoughts?

[WetWorks]

I have to do weighted hyper extensions too build up my lower back stabilize muscles. if I stay on top of the hyper extension, I don't have issues. I know when I have been skipping them, cause I start to get pain again.

[Replicator]

Originally Posted by WetWorks

I have to do weighted hyper extensions too build up my lower back stabilize muscles. if I stay on top of the hyper extension, I don't have issues. I know when I have been skipping them, cause I start to get pain again.

I do a set of 20 of these fuckers as part of my warm up routine on all lifting days
Rep

[cookiedough]

Originally Posted by Replicator

I do a set of 20 of these fuckers as part of my warm up routine on all lifting days
Rep

Bump, I only do them on back day, but I do 4 x 15. VERY good stretch 4 me.

[crazedhate]

Originally Posted by Mr.Nick

So I was on my second warmup set of deadlifts tonight and on the 6th rep, I felt what can only be described as a strain on the lower left side of my back. I immediately shut it down and continued stretching it out during the rest of my session, but it's feeling pretty shitty right now.

This isn't a brand new thing either, it originally happened a few months back when I was going heavy on squats. I talked to a physical therapist I know and he told me to take it easy on squats and deads for a while and gave me some stretches to do. It worked great, but now that I'm on cycle and lifting heavier and heavier each time, it's back.

I'm gonna lay off the deadlifts and stick to hack squats on leg day for a while, but any and all advice would be much appreciated. If I need to see the doc I can always go, but I don't think it's that bad, at least not now.

EXACTLY why i dont do deadlifts anymore. messed my back up something awful two times doing them. and guess what? once you tweek your lower back, it is NEVER the same. i always need to be conscious of my back and it sucks!!
big props to people like Powerman who do deadlifts like its childs play. you got you the "natural deadlifters" and the not so natural one's like me.
my lower back gets worked just fine doing squats, bent over rows, stiff leg deads, hyperextensios, etc. and thats how i keep it in shape

[cookiedough]

Originally Posted by crazedhate

EXACTLY why i dont do deadlifts anymore. messed my back up something awful two times doing them. and guess what? once you tweek your lower back, it is NEVER the same. i always need to be conscious of my back and it sucks!!
big props to people like Powerman who do deadlifts like its childs play. you got you the "natural deadlifters" and the not so natural one's like me.
my lower back gets worked just fine doing squats, bent over rows, stiff leg deads, hyperextensios, etc. and thats how i keep it in shape

Very interesting coming from a guy w/a huge back. Eyes and back you NEVER want to injure.

[crazedhate]

Originally Posted by cookiedough

Very interesting coming from a guy w/a huge back. Eyes and back you NEVER want to injure.

lol, thanks CD.
thats why i tell ppl they don't necessarily need to deadlifts to get them a big back, i am living proof (not to toot my own horn )

[cookiedough]

Originally Posted by crazedhate

lol, thanks CD.
thats why i tell ppl they don't necessarily need to deadlifts to get them a big back, i am living proof (not to toot my own horn )

We all do it

[badstone]

Originally Posted by WetWorks

I have to do weighted hyper extensions too build up my lower back stabilize muscles. if I stay on top of the hyper extension, I don't have issues. I know when I have been skipping them, cause I start to get pain again.

Me to......

[chiselmeat]

on a roman chair with a 25lb plate held to my chest, yes back day, very good.

[Mr.Nick]

So I guess this isn't too uncommon of a thing then huh? I'm gonna forgo deadlifts and barbell squats for a little while and hopefully this thing will clear up. It did the last time, and this time it feels just the same, except I can pinpoint exactly which spot is strained, unlike last time where it was my whole lower back.

I'll be doing more roman chair and stiff legged deads in the future. I guess my lower back is just weak. I'm also gonna be better about wearing a belt more now.

[powerman]

Originally Posted by Mr.Nick

Thanks man. I think that's what it's gonna have to be. FWIW, I'm pretty strict with my form. Some giant powerlifter that I see from time to time came over a few weeks back to compliment me on my form, which I thought was a good sign. I think I just need to keep it light for a while and be cautious whenever I'm doing deads.

edit: I was always told to only ice on very recent(within 24hrs) injuries and use heat after. Is that no longer the norm? Also, I was thinking about getting one of those back brace things you see the old timers wearing, the one that looks like a light duty weight belt. Any thoughts?

ICE/ not heat ................................. for sure bro

[Gman]

Originally Posted by Mr.Nick

So I guess this isn't too uncommon of a thing then huh? I'm gonna forgo deadlifts and barbell squats for a little while and hopefully this thing will clear up. It did the last time, and this time it feels just the same, except I can pinpoint exactly which spot is strained, unlike last time where it was my whole lower back.

I'll be doing more roman chair and stiff legged deads in the future. I guess my lower back is just weak. I'm also gonna be better about wearing a belt more now.

Read some of my previous posts about all the back issue I am going through the past 3-4 years probably due to a 600# DL.... Just not worth it! Please for your sake take a good look at what you are trying to achieve. I have a seriously wide back and don't miss DL. I have the natural squat/DL body I fold down just right when doing these exercises and really hated to give them up. Instead of squats I do hacks and leg presses my legs look great. It's not so much that your lower back is weak.... might just be your core strength is weak! Have you tried Yoga, not the boring beginner class but a more advanced flow/strength class? I would recommend it to anyone as the best way to strengthen your core. I have been doing it 3x weekly for the past year. I am way more flexible and stronger as a result, it is something you should make part of your training routine. Besides most of the peeps who do it are chicks and the views can't be beat!

[DBOY]

i tore my lower back muscle doing squats last yr.....on the left side too...anyway its been a long way to recovery.. you would think a muscle tear would heal faster(not), compared to joint injuries which i am very familiar with....at present i took a month off from lifting because it was nagging me among other things....any way i am back to lifting, and it is still tender, so i am doing a rehap type training for squats and deads....-50 lbs on ex. from where i was a month ago, adding 10 every wk....this gives me roughly 5wks. to build up to where i was....so far so good anyway once i get to real heavy stuff i am gonna use the belt which i really dont like using, but hopefully it will help support me till its strong again.......

[WetWorks]

Originally Posted by DBOY

i tore my lower back muscle doing squats last yr.....on the left side too...anyway its been a long way to recovery.. you would think a muscle tear would heal faster(not), compared to joint injuries which i am very familiar with....at present i took a month off from lifting because it was nagging me among other things....any way i am back to lifting, and it is still tender, so i am doing a rehap type training for squats and deads....-50 lbs on ex. from where i was a month ago, adding 10 every wk....this gives me roughly 5wks. to build up to where i was....so far so good anyway once i get to real heavy stuff i am gonna use the belt which i really dont like using, but hopefully it will help support me till its strong again.......

my buddy healed his torn pec by using IGF. his Doctor was amazed at how fast he healed. something to think about.

[cookiedough]

Originally Posted by WetWorks

my buddy healed his torn pec by using IGF. his Doctor was amazed at how fast he healed. something to think about.

How'd he inject for that recovery?

[Gman]

Wet, please answer.....where and what dose?

[Mr.Nick]

Originally Posted by Gman

Read some of my previous posts about all the back issue I am going through the past 3-4 years probably due to a 600# DL.... Just not worth it! Please for your sake take a good look at what you are trying to achieve. I have a seriously wide back and don't miss DL. I have the natural squat/DL body I fold down just right when doing these exercises and really hated to give them up. Instead of squats I do hacks and leg presses my legs look great. It's not so much that your lower back is weak.... might just be your core strength is weak! Have you tried Yoga, not the boring beginner class but a more advanced flow/strength class? I would recommend it to anyone as the best way to strengthen your core. I have been doing it 3x weekly for the past year. I am way more flexible and stronger as a result, it is something you should make part of your training routine. Besides most of the peeps who do it are chicks and the views can't be beat!

That's definitely something to consider, I'll have to look into it. I've been doing much more core exercises than before, but I guess it's too little to late in regards to my current injury. I definitely do not have the classic squat/dl bod type, so I have to be really careful.