Done my back doing deadlifts - help

RPAlternate42 · 2016-12-23T06:12:28+00:00

As we wait for the doc scans:

You likely pulled a muscle in your lower back (pick the one that hurts the most.)

Most of the time it's temporary, but the pain can last weeks.

It sounds to me like you have shit form on deadlift. If you have a form video of yourself on a PR or high weight, I could take a look and see what's what. Top of my head, most common mistakes are:

not retracting the scapula and "setting" the lats throughout the lift
feet too wide and grip too wide (unless sumo lift.)
not maintaining neutral back and head position
not driving through the heels
not leading with the chest as you lift
lift is begun from too far from legs.
not keeping abs tight during lift
not hinging at the hips ( bending over)
not lifting evenly with legs and body (straightening legs then erecting or vice versa)

Or, possibly: you overextended yourself and tried to lift too much weight.

Assuming you are cleared by the docs or it's a minor issue that fades and disappears, once you are ready to lift again, I can help with altering your plan sans deadlift, if you need to.

Aechzen · 2016-12-23T05:54:39+00:00

Any suggestions?

Yes. Listen to the medical opinions of the people that examine you, and if you don't like their medical opinions, write down what they said, and then use those words to read medical journals so you can educate yourself on whatever you did to yourself.

There are muscle injuries that are temporary, and there are muscle injuries that take longer to recover from. Don't know if your country has physical therapists or chiropractors covered by your national health system. I'm assuming you're in such a country because once you leave the United States and measure things in kg, most places have a national health care system.

You may need to go out of your system to get the help you need.

All that said, deadlifts still scare me somewhat, and the form has taken the longest for me to 'feel right'. My squat is higher than my deadlift right now. If this is the first time you've hurt yourself lifting, that's okay. Consider more reps at lighter weights, deloading and trying again.

Aaren_Augustine · 2016-12-23T05:54:39+00:00

ANger phase for 2 years? Wendler and Fierce? I think the doctors are going to tell you what you need to do, but I wonder if you'll follow the letter of the law.

I try not to be a fucking idiot these days. Even before I got a bar over my shoulders, I've put in around 6 hours of learning for any particular heavy lift. That way, I reduce the chance of injury.

For alt exercises, I'd look into Romanian deadlifts and, or a hex bar. That's entirely contingent upon what your doctor recommends, of course. Something tells me you had major deficiencies and you just ignored them rather than spend the time to iron them out.

ho-li-fuk · 2016-12-23T13:15:45+00:00

Hey bro, I didn't even need to read the story to give you the answer.

You didn't warm up. Your form is shit. You didn't check your ego and were lifting too heavy.

Then I read your story. Yes to all three. For fuck's sake, pay for a trainer who specializes in lifting at a real lifting gym. (Note: it will be a gym that does NOT have 'weight machines' in it.)

H_to_Tha_OV · 2016-12-23T11:47:02+00:00

IMHO, deadlifts and squats are high risk high reward exercises that should only be done with a lifting partner. Reason being, you really should have someone there to help you keep your form in check. When the weights get heavy, your margin for error shrinks but you tend to revert to bad habits - that's why so many folks get injured with these exercises.

I've fucked up my back deadlifting, got a hernia squatting, and had shoulder pain from pressing. I had studied proper form and practiced it at lower weights; but under the duress of heavy, I reverted and ended up in a world of hurt. I lift alone, so nobody was there to help me keep my form in check - which would have made a huge difference...

no_face · 2016-12-23T10:08:29+00:00

Depends. Is the pain right inside your butt? Is it lengthwise your entire leg? Do you remember if you rounded your back as you lifted?

If so, you may have a herniated disc. This shit is forever. You have to wear a belt to prevent back rounding.

What happens is that you have good form until the wt goes above 100kg and your back rounds without you realizing it. 100kg+ on the discs will cause it to get squished and the gel flow out.

screechhater · 2016-12-24T12:16:11+00:00

Three things.

1- back pain is truly a stress center. You need to identify stressors in your life.

2- when I squat, which is a lot, I control every rep to a "T". When I deadlift it's the same. I have never run 5/3/1 in either exercise. It's always been 6x5 or 6x6 if I'm feeling explosive.

For you're posture you must feel like a 4x4 post is strapped on your back and the arms are pivoting at the top and the hips are rotating at the bottom. If you are banging your knees or thighs in the movement, you are losing control of the weight and the rep is wasted

3- 1/3 1/3. Rule warm up is crucial on compound lifts. I have squated and clean/jerked and deadlifted since I was 12. 37 years. No back or muscle tears ever.

Big thing - you need to change something in your life stress wise that is exhasberating the pain in your back Be it financial, work load, exercise, whatever. Confront and conquer it

Doormat_Dad · 2016-12-23T18:41:26+00:00

I hate deadlifts- injury magnets

trpbritguy · 2016-12-23T09:03:04+00:00

Dude, I feel your pain. I have a back injury from a motorcycle crash over 20 years ago and that bleeder flares up every now and then.

Last time was about 3 months ago when I had to brake real hard in the car to avoid a woman and a kid walking out into the road. I couldn't actually get out of the car for nearly 8 hours then spent 3 days in bed!

If it's a muscular injury you'll be up and about in no time. If it's a spinal injury (mine is) prepare for pain! Mine can go at any time doing the most mundane things.

Stretching and compressing (depending on injury) will help loads. When mine's playing up I HAVE to stretch it every 20 or so minutes to keep the pain under control.

As with all back injury once you can move around KEEP MOVING AROUND. Sitting, laying, kneeling in on spot for too long will make it worse..

My 2p worth!

mrpthrowa · 2016-12-23T09:46:26+00:00

I pulled muscles a few times doing deadlifts and barbell rows. Really painful stuff for 1 to 3 nights, one sent me into a panic about never lifting again.

It was only temporary in all instances. I carried on lifting just fine. The more you lift compound weights the better your back muscles become the less you see of these. Follow proper form.

TheDisillusionist · 2016-12-23T11:19:36+00:00

When you are cleared maybe try hex bar deadlifts for a while to build back up. A bit kinder on the back if you need it.

FrogTrainer · 2016-12-23T14:19:34+00:00

I strained my lower back pretty bad a couple years ago on DL's it sucks, it will literally take you a year to recover (more like 2 years fully if you ever want to DL heavy again)

I would chalk up my injury to a lack of proper warmup and being dehydrated, also having a sore/tired back from playing hockey the night before. Being in my late 30's have to realize I can't just crush gym workouts and bounce right back like when I was in HS or College.

RP_SuitScholar · 2016-12-23T15:20:14+00:00

Other guys are giving you good advice on form and how to avoid future injury. I was where you were a few months ago due to the Leg Press machine at the gym. I had a complete flashback when you describe having to roll in pain like a turtle on his back. The good news is, after a few days of muscle relaxers and pain killers you will be fine. In about 2-4 weeks you can try deads again. DELOAD.

ramblemn · 2016-12-23T17:04:22+00:00

"wasn't feeling the greatest..... hit my work sets"

gets ya every time.

wanderer779 · 2016-12-23T18:09:28+00:00

Hey I had good luck with the Elliot Hulse corrective deadlift form. I am not deadlifting very heavy, about 250, but pain has gone away since following him and doing some stretches and warmups which I can share with you if you'd like.

BobbyPeru · 2016-12-24T00:55:39+00:00

Form is everything on deadlifts. I do 3 squat days a week because it works similar muscles. I maybe do a few deadlifts a week. Other guys will swear by then, and I don't disagree, but deload if your form isn't there, and then work back up.

pcadrian · 2016-12-25T05:37:11+00:00

Take time off, start with very low weight and build your strength back up. I personally gave up deadlifts because of lower back problems, but you can still train back/legs. Squats and high rep romanian deadlifts (or stiff legged deadlifts) can work. Just keep the weight low on the deadlifts. If this isn't some chronic issue like it is for me, you can always try sumo deadlifts to see if it's easier on your back.

snaptogrid · 2016-12-25T04:04:40+00:00

I always hurt myself when I do weights, despite having worked with a few good coaches. Maybe some people aren't meant to push iron around. But I like feeling and looking fit, so I do other things -- activities that don't hurt me -- instead.

BluepillProfessor · 2016-12-25T16:33:01+00:00

I do leg press because of an l5 disc herniation. I would not dream of trying deadlift. There are plenty of muscle builders that don't involve the back. Do a course of physical therapy to find the substitute exercises that work for you.

FrogTrainer · 2016-12-27T15:53:14+00:00

For those that suggested my ego was the issue and I was lifting too heavy – GTFO. It was nowhere near my heavy lift (150Kgs+)..and it was the start of a lower weight cycle

Eh, my max was 450lb and I strained my back at 275lb, don't think for a second you have to be near your max for an injury to happen.

Roughknot · 2016-12-28T03:12:34+00:00

Hey mate, been there done that.

Few things to get out of the way. The deadlift was the tipping point but likely not the cause. It effectively highlighted underlying strains, pressures and other issues all in your back and legs (from your own statement of "not feeling the best")

Most likely is a severe muscle spasm. This will take time and some help to reduce.

There are a few good stretches to check out - you will need a form roller for a few.

Legs * Get your adductor (groin) stretches. Lunging and google the "Couch Stretch" * Hamstrings * Roll out your IT band * Gluteus minimus deep massage. Hard to target but when you do, wow! Use a baseball or cricket ball to get into it yourself

Lower back * Your biggest problem now will be the big internal muscles after a large spasm. * The QL's (quadratus lumborum) need stretching, also research the pressure point to help release some of the spasms. * The psoas muscles need a gentle stretch as well

Even after things get better you will end up with one tricky point still niggling. Be careful. This is the time you re-injure yourself. The niggle is like a seed waiting for stress on the back to send you to spasm town again.

Listen to your body not time frames on the interwebs.

When are ready, start off light. Don't take early success to mean go heavy again. And keep on stretching. Now that you've had a spasm things will never be the same you'll also have a little flaw ready to take you down, when you're run down, sick, did too much twisting work (like gardening) etc. So keep stretching everyday!

P.S. for what it's worth I lift about the same as you and have injured myself a few times since lifting (2 years). However I'd also done similar injuries before I lifted so don't sweat it, listen to your body and keep lifting.

GunsGermsAndSteel · 2016-12-23T10:25:48+00:00

Sooooo much broscience in this thread.

What'd the doctor say? You probably pinched a nerve, dude. Or maybe pulled a muscle a little bit. Not a big deal. You're gonna be fine. Pending medical advice, of course.

I've been deadlifting a while. I've never ridden a treadmill to "warm up". I stretch a little bit (for maybe a minute if that), then I do a few light deadlift sets for ten reps (135 pounds, don't know the kilos, sorry), then a couple sets at 225lbs, at 315 I usually put on my belt, do a few sets there, usually go up to 405lbs for a couple sets of five reps and then up to 500lbs or so for a single.

I have never experienced back pain from this that lasts more than the time it takes me to get dressed in the locker room.

However, the experience OP described is exactly what happened to me one time... I was sitting in a soft chair reading a book and when I stood up, I screamed and fell over. Couldn't walk without assistance for about a week. That was years ago, before I ever saw the inside of a gym. Turns out I pinched a nerve, apparently REAALLLLLLY pinched a nerve. It sucked. But I was fine.

Also, you might get better/more advice by posting this in a fitness subreddit. Most of us redpill guys preach a lot about the importance of lifting, but can't move a lot of weight and don't go to the gym often.

I go four times a week. I should go six times, but I don't feel like it.

Squat: 425 Bench Press: 275 Deadlift: 500.

Soberskipper · 2016-12-23T09:34:54+00:00

5 minutes on the treadmill isn't a proper warm up ffs you must be half assing, you need to be doing 12 minutes cardio minimum then stretches followed by 5-8 minutes cardio at 75% or at more intense rate. Your lucky you've only just got an injury. ANY exercise requires both a warm up and warm down if your working hard enough. Lesson learned. I've also had the same injury I believe. Took me 12 weeks before I could do stronglifts again. You need to keep it constantly loose by not sitting down, laying down and been in the same position too long. Swimming is great for getting flexibility back. Also once you start stretching again work your hip flexors a lot, when our pelvis and lower spine are dodgy they take a lot of strain.

Title	Done my back doing deadlifts - help
Author	Ggfmofo
Upvotes	17
Comments	52
Date	December 23, 2016 5:15 AM UTC (9 years ago)
Subreddit	Posted in /r/MarriedRedPill
Original Link	https://old.reddit.com/r/marriedredpill/comments/5jveez/done_my_back_doing_deadlifts_help/
Archive Link	https://theredarchive.com/r/MarriedRedPill/done-my-back-doing-deadlifts-help.199237 https://theredarchive.com/post/199237

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