Lower Back Pain... nooo!

[pumpthatiron]

hey guys I recently started the 3x full body workout and did deadlifts after a LONG time yesterday. i think my form was kinda off and i messed up my lower back. it wasn't really hurting that much yesterday, but I played basketball today and in the middle of the game when i jumped up, it really did it for my back. i wasn't able to bend my body.. like my butt was hurting at first but now my lower back is stinging. It hurts when i bend, or even when i try to get up from my chair...

Any suggestions on what I should do?

Thanks guys...

 

[PWGriffin]

Sounds like you pulled a muscle....very similar to what I've done a couple times in the same place...You can go see a doctor if you like...but if it's just muscle pain, they'll make some adjustments (chiro) and tell you to ice/heat it until it's better. My main problem with my lower back is that my hammies are too tight and I'm in the process of fixing this now...just something to think about.

 

[pumpthatiron]

so you suggest i just heat/ice? i shouldn't workout until it heals right?

 

[fufu]

Heat it and rest. You should cool it for a few days. Some ibuprofin would help too.

 

[Nick+]

I fell off a horse in 2003, straight onto my lower back onto bone dry earth which had seen no rain for 3 months (which was lucky as I wasn't wearing head protection......)

The pain on impact was increadable, I writhed around a bit in agony and shrieked , and then got back on the horse. So I thought things (from this fall) weren't as bad as they were......

Next day though , could hardly move, just sitting down in front of the PC was agony, etc etc, this lasted for about 10 days,but it got better and on I went with life......;

I never went to the doctor about it....... But I'm wondering since whether that might not have been a good idea to have gone...My lower back is OK , but it seems to take very little, to screw it up......... (As has happened when I have been squatting on one or two occasions since then-my back is fragile)

Probably better to have anything injured and back related checked out........

 

[Arnold]

the first 48 hours ice and rest (not heat!), do not work-out until it is healed, being in the middle back are it's most likely just a muscle strain.

 

[Lord Denning]

Sounds like you pulled a muscle....very similar to what I've done a couple times in the same place...You can go see a doctor if you like...but if it's just muscle pain, they'll make some adjustments (chiro) and tell you to ice/heat it until it's better. My main problem with my lower back is that my hammies are too tight and I'm in the process of fixing this now...just something to think about.

Dude...I have the same problem, my ham strings are too tight! How are you fixing it? All I am doing is stretching and warming up thoroughly before working out. I appreciate any advice you can give me.

 

[Lord Denning]

I fell off a horse in 2003, straight onto my lower back onto bone dry earth which had seen no rain for 3 months (which was lucky as I wasn't wearing head protection......)

The pain on impact was increadable, I writhed around a bit in agony and shrieked , and then got back on the horse. So I thought things (from this fall) weren't as bad as they were......

Next day though , could hardly move, just sitting down in front of the PC was agony, etc etc, this lasted for about 10 days,but it got better and on I went with life......;

I never went to the doctor about it....... But I'm wondering since whether that might not have been a good idea to have gone...My lower back is OK , but it seems to take very little, to screw it up......... (As has happened when I have been squatting on one or two occasions since then-my back is fragile)

Probably better to have anything injured and back related checked out........

I have had a similar experience...but I injured my back on deadlifts. It took a week or so to go back to normal, but ever since I have to be absolutely 100% using correct form when it comes to lifting anything heavy from ground level.

Go to a specialist and get it checked, just dont expect him to be sympathetic when i hears you did your back deadlifting

 

[Nick+]

I have had a similar experience...but I injured my back on deadlifts. It took a week or so to go back to normal, but ever since I have to be absolutely 100% using correct form when it comes to lifting anything heavy from ground level.

Go to a specialist and get it checked, just dont expect him to be sympathetic when i hears you did your back deadlifting

 

[CowPimp]

Dude...I have the same problem, my ham strings are too tight! How are you fixing it? All I am doing is stretching and warming up thoroughly before working out. I appreciate any advice you can give me.

Check out my guide to a proper warmup. I suggest a few good dynamic flexibility exercises there. That lets you work on mobility in addition to improving connective tissue malleability with static stretching.

 

[CowPimp]

Oh, and for the original poster, if flexibility really is your problem (A good guess on Griffin's part), then you may consider one of the following variations:

sumo deadlifts; if still too tight...
trap bar deadlifts; if still too tight...
deadlifts from a rack; if still too tight...
sumo deadlifts from a rack; if still too tight...
raise the rack height until rounding of your lower back ceases. In the mean time work on improving flexibility and mobility at your hips and ankles.

 

[pumpthatiron]

cow what are you talking about, I was the original poster... I don't have a problem with flexibility...

 

[CowPimp]

cow what are you talking about, I was the original poster... I don't have a problem with flexibility...

You might not think so, but you should have someone observe you deadlifting and see if you can maintain a neutral spine all the way down in the hole.

 

[Lord Denning]

Thanks Cowpimp!