Mysterious Lower-Back Pain (After Deadlifts)

[KaiserKaktus]

I just recently began deadlifting a few weeks ago. Last Saturday I was doing conventional deadlifts and as part of my 5x5 strength program I was on my last set of deadlifts. I (stupidly) decided to jump up 40 lbs on my (at that time) 5 rep intensity (lower weight to TRY to get my form down) and went from 185 to 225. It was a day consisting of primarily pull movement pattern exercises. I didn't feel anything was out of the ordinary through both pull-ups and chin-ups (which as you probably know engage a variety of muscles in the back region). About 1-3 hours after getting home from the gym I noticed tight but dull pain in the upper portion of what is considered my lower back...but only on the right side. The pain only appears when I make a sudden deep arch in my back or when I make a sudden 90 degree twist to the right with my torso. I'm beginning to believe that it's a muscle pull or some muscular injury rather than a skeletal injury (like a vertebrae/disc injury) What do you think it is, and how can I go about healing it as soon as possible? Thank you!

 

[Bloodhy]

This will sound retarded but seriously, look at yourself in the mirror. Is the right lat bigger than the left one?

Always pulling more with the right could probably cause that kind of pain.

 

[TheMadHatter]

do you wear a lifting belt when deadlifting? this might be a dumb question but I didnt see it mentioned in the OP

 

[KaiserKaktus]

My lats seem as symmetrical, at least from a visual standpoint. I haven't used a weight belt yet and haven't planned on using one until I get heavier, like really heavy (for me) because I'm afraid it will become a crutch for my inner abdominal wall and my erectors. I plan to soon though, as I'll be moving to 3x3 two weeks out of the month. I still would appreciate it if someone could maybe tell me what they think the pain in my back IS, although i appreciate you trying to figure out the source of it as well...

 

[spannered]

Move up in weight on deads in very small increments. 40lbs at that weight is redonk.

I did the same thing. Started doing deads, a few weeks later noticed a dull ache in my lower back. That was 4 years ago. I don't even lift now, and I took up MMA a year later and wrestling and boxing fuck with my lower back now something fierce. Particularly the bobbin and weaving with boxing.

I will believe it all stemmed from those days where I started doing deads and jacking up the weight.

 

[Mike Hagger]

Very difficult to diagnose an injury via text. Especially in the back. "Upper lower back, right side". That could be as high up as your thoracic spine. You can look at an A&P graph and point out a specific area.

The person you ought to see is a physical therapist. Just go find one have he/she look at you real quick and be done with it. Considering you're still walking, have not mentioned numbness or burning sensations, radiating pains or anything very much out of the ordinary. I would bet you have strained a muscle.

Take naproxen, rest your back, light stretching, do exercises that do not hurt your back. Even if that's just riding a stationary bike. My personal experience is back pains can be very odd. I was unable to do lunges due to pain but could squat without issue.

What does your warm-up look like? How's your flexibility? Is your back always tight? Do you have thoracic tightness? One thing to get back into the gym another thing is not hurting yourself again.

I am not a doctor or certified in anything relevant to the topic.

 

[RevXwise]

It sounds like you might have rotated a bit on your pull upwards/lockout. It isn't uncommon to rotate a little or favor one side on these big lifts.

Typically, if it's a sharp pain, then it's related to some sort of joint/bone, and if it's dull pain, then it's related to muscle soreness.

We aren't doctors here though, so the best advice we can give is to rest and see if it goes away, and if it doesn't, then go to a doctor.

 

[PUO3]

No idea about the injury but a form check is a good idea.

 

[redaxe]

Don't freak out, people get sore backs from lifting all the time, especially when new to lifting. When you're starting out you will have all kinds of weaknesses, imbalances, and dysfunctional motor patterns that could cause you to botch your form on a lift and tweak something.

If it really hurts and doesn't feel better in a few days, go see a doctor. But for now I'd say just keep the weight progression gradual, don't worry about trying to hit big PRs, just focus on doing the lifts with correct form, especially keeping your spine neutral and your back muscles tight throughout the lift.

 

[plugchop]

I just recently began deadlifting

/thread

 

[Jyrax]

Stretch calves, hamstrings, hips and gluuts

had the same thing, thought me spine or discs were messed up...ended up being a fuked tailbone..

simple fix, anti-inflams, and let the body wolverine itself.(up 2 1 week)

 

[KaiserKaktus]

Thanks everyone! I'm gonna try going back to the gym Saturday. If it keeps up by ehh...Wednesday I think I'll go see a chiropractor or physical therapist. Another thing is that I only feel pain arching or twisting a certain way. I literally pounded that spot with the side of my fist as hard as I could in no pain. It's almost as though it's an interior muscle injury or (God forbid) a skeletal injury. Does that change anyone's guess as to what this might be?

 

[KaiserKaktus]

Stretch calves, hamstrings, hips and gluuts

had the same thing, thought me spine or discs were messed up...ended up being a fuked tailbone..

simple fix, anti-inflams, and let the body wolverine itself.(up 2 1 week)

That makes a ton of sense. I had guys telling me my form was great. I think I overextended and arched waaaaay too far after lockout which could easily damage the tailbone. Any specific brand of anti-inflammatory? I don't want to be one of those guys who just dopes up an injury instead of doing something to help it though. I starting resting Saturday (the day of the injury) and I plan to ease back into training this Saturday, so that's a week like you suggested.

 

[the_w1se]

Make sure you keep your weight in check when pulling, 40lbs just to add usually will result in your form taking the hit when you're not read for the additional weight. Keep your number the same instead of jumping up some, dynamic stretching helps, also incorporate some good mornings or Glute Ham Raises in, are you working out your hamstrings, etc? If not, add those in. Form form form, the big numbers are awesome and chicks run whe nyou hit the 4 hub club... but that doesn't mean shit if you injure yourself