Deadlift Injury

2dumb2quit · 28-Apr-11, 11:05 PM

Me again...

I was deadlifting tonight, after doing full squats and military press. Form felt good, no problems or anything. Did 10 x 185 and then bumped it up to 205. Got three nice explosive lifts, and putting it down the third time I hit something in my back. I think I bent too far forward when I was putting the bar down. Mild lower back pain now whenever I bend, walk, whatever. Couldn't even manage to strip the bar after I realized something was up. My friend says its probably a herniated disc and can be fixed with some stretches. She helped me ice it tonight. Definitely checking in with the doctor tomorrow. Any helpful advice you guys have?

29-Apr-11, 03:33 AM

I've done this before a few times. Most likely instead of keeping your back correctly arched or at least flat, you've rounded it while putting down the bar. What I do is to stretch it multiple times a day and rest it until healed (usually in one to two weeks.

How I stretch:
>Sit on solid chair or sofa, turn my body to the left, brace my knees (left side) against the seat, grip the back of the chair and while breathing out, twist my torso to the left until I'm facing behind me.

>Repeat on the right.

>Place a rolled towel under the small of my back and lie with it like this on the floor.

>Lie in the floor face down as if going to do a pushup. Keep pelvis on the floor and push shoulders up (like a pushup), arching my lower back while breathing out...arching as far as I possibly can to get as full of a stretch as possible.

>Heat. I use a heating pad often throughout the day when this happens. I also take NSAIDS, (ibuprofen or naproxen...NOT BOTH) to relieve the inflammation. Many will tell you ice for 24 hours then heat... this is good for a joint injury...but for low back... riiiiight.....good luck with that....instant muscle spasms for me to put cold on it.

Thats just what I do, it may or may not work for you. Seeing an MD, DO, or DC first is important though. Obviously no one can diagnose your problem over the internet as a physical exam via message boards is impossible.

2dumb2quit · 29-Apr-11, 10:44 AM

Yeah, definitely. I've got an appointment in less than 4 hours, which is great. The nurse gave me 3 ibuprofen this morning. Decided I'd try the heat and stretching anyways though, since I was planning on doing that anyways. Seems to be helping a bit

Here's to a fast recovery!

2dumb2quit · 30-Apr-11, 04:35 PM

Good news! Doctor says it's only apulled muscle

I've been stretching and heating, and now that I'm on muscle relaxants and Ibuprofen, I'm up to 4 kinds of drugs in my system. I've also got a pain reliever, but that stuff knocks me out, so I'm foregoing it for awhile. Can't be fallin asleep when there's work to do!

30-Apr-11, 08:05 PM

Heal well...

Mrs.V. · 02-May-11, 11:17 PM

Hope your feeling better...

2dumb2quit · 03-May-11, 07:20 PM

Yeah actually

Today was my first day without noticeable pain throughout my routine. Probably won't be back in the weight room til next Monday at the earliest, but I'm thinkin an elliptical workout might not be a bad idea tomorrow

03-May-11, 08:00 PM

Sounds good so far.

Mrs.V. · 03-May-11, 08:55 PM

Guess what????????????

MY TURN...Grrr...

Tweaked it today in our gym dead lifting a stupid 145 lbs...

2dumb2quit · 04-May-11, 07:46 PM

Sorry to hear that Mrs. V

Your husband has some good advice on how to treat it though

I've recovered already.

04-May-11, 08:38 PM

We did the same for her yesterday and will again tonight.

Mrs.V. · 05-May-11, 12:14 AM

I don't know if .V. mentioned this or not...

Don't know if you have upper back problems, but if you do...Take a rolled up towel along your spine and move your arms and hands up and down like you are making a snow angel, putting your arms over your head as you are breathing out...

IT WORKS....V. does this all the time and one or two times I have hurt my shoulders & upper back, it got me better VERY quick...

Hey, listen to .V....Cause when an old man still plays young man "games", he has to know ALL the stretches to keep those tweaks GONE!!!

broken_sly · 10-May-11, 12:18 PM

You can also lay on a rolling pen and use your legs to move you up and down on the pen. It helps also..Im a massage therapist so i just find ways to massage myself.

10-May-11, 01:11 PM

Quote:

Originally Posted by broken_sly

You can also lay on a rolling pen and use your legs to move you up and down on the pen. It helps also..Im a massage therapist so i just find ways to massage myself.

Thanks for the tip. Hadn't thought of that one. I've had one used on me, but never used one on myself. Kinda like foam rolling but harder I guess.

Mrs.V. · 11-May-11, 02:07 PM

Quote:

Originally Posted by broken_sly

You can also lay on a rolling pen and use your legs to move you up and down on the pen. It helps also..Im a massage therapist so i just find ways to massage myself.

Hey Stacie...Glad you FINALLY joined us...You need to get your butt to the house and let me train some with you...