Weight lifting injuries?

[eaglesfan!]

Yesterday I hurt my back while bench pressing, is this something that is normal or should i take a break until the pain goes away? Also sometimes when i dead-lift my lower back hurts, is this a case of in proper form, or just my back muscles getting a workout? thanks.

 

[Work IN Progress]

Weight lifting injuries are like rattlesnakes and rubbers. I don't fuck with em. Your body will tell you after a few days if you are injured or sore. if your injured, don't mess with it. Your lower back muscles will get sore the same as any other body part but if it's hurting while you are physically doing the movement then you need to stop and figure out what's wrong with your form. Pain and soreness are usually easily distinguishable.

 

[wnabhuge912]

I highly suggest you either take it easy the next week or 2,or just take an entire week off..I injured my lower back on dl one time,and I was out of commission for 2 weeks.also,i've learned to not over do it trying to be a badass in the gym,its not worth the injuries,just take it easy at a descent weight..I see so many guys trying to do too much weight,and improper lifts,its just not safe..and I was the worlds worst at it..

 

[sassy69]

If you tweaked something, take some time off.

Personally, I'm a huge proponent of seeing the chiropractor and massage therapy. An alternative is using the foam roller. (See DeFranco video below.) If you've ever seen Oly lifters, they incorporate the foam roller into their workouts between sets.

The lower back stuff on DLs - often we hear that your back is only as strong as your abs (since they are really your core stabilizers) so make sure you're getting sufficient ab work (which can also come from core training - but whatever is sufficient for what you do). Personally my lower back does get tired and sore doing DLs - I definitely need to work more on them. I find it does help to very clearly visualize the muscles I'm trying to hit (mind-muscle connection).

Also you may not be completely loosened up --- a suggestion might be a good warm up / active warmup before training - I find my hips are tight these days - if I'm going to even attempt a leg day, I'll take the 15-20 minutes and do Joe DeFranco's lower body warm up - hits the lower back & legs for a good warmup before going in for the heavy stuff.

I religiously do the following, depending on upper or lower body muscle group that day:

Scroll down to Joe DeFranco's Agile 8 for legs / hips warmup:
DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::..

Video for Joe's Shoulder / Rotator warmup -- again religiously before I do anything upper body. I also do some light cable work and front / side raises w/ a light weight to get the blood flowing in my shoulders. I've had some severe rotator / shoulder issues since 2006 and this has been a saviour:
YouTube - DeFrancosGym.com - Joe DeFranco's Upper body warm-up routine

 

[bigdaddymax]

take some time off 1-3 days. no need to risk getting hurt and missing 6 months

 

[eaglesfan!]

I think i screwed my knee up from leg press, its been hurting for the last 3 days, what should i do to treat it?