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  1. #1
    Jonathan Boey is offline Senior Member
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    Default Hurt my back while deadlifting, damn it!

    Happened during the fourth repetition of my first heavy set (doing PTP). After lifting it more than halfway, a sharp pain flared up at the spot where the spine and hip cross. I wasn't even straining hard! Quickly locked out, put it back down. Skipped the last repetition and attempted to do the second lighter set after resting, but it didn't feel too good so decided to call it a day. It's still rather achy now, not the muscles, feels more like the bone.

    Anyway, anyone knows what's wrong and what I should do? This sucks!

  2. #2
    Jared in MT is offline Senior Member
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    Default Hurt my back while deadlifting, damn it!

    Something I have done and others have also posted about it, is as soon as you feel a lower back injury, flex your abs as tight as you can, and breath shallow for about five minutes. I believe this works on the principle that if you abs are fully tensed, your back is forced to relax and seems to help the injury.

    Of course, ice is the next step.

    Hopefully a good sports doc will read your post and give you a more scientific remedy. Until then, flex your abs & ice the injury. Take it easy.

    http://www.FitnessYouCanUse.com

  3. #3
    trebor is offline Member
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    Default dont deadlift...

    until the pain has been gone for about a week atleast. i hurt my back too, in a different spot, but i still havent dled yet and its been prob 3 weeks now. my back feels fine and i will prob start back dling this week or next. you prob shouldnt even workout until you find out whats wrong it and let it recover some.

  4. #4
    J.S.Murphy is offline Senior Member
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    Default Hurt my back while deadlifting, damn it!

    Ice the area, any sign of any referred pain into the buttocks down the legs etc, get to a Doc/Physio, Chiro or Osteo asap.

    Cheers John Murphy

  5. #5
    Savage is offline Senior Member
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    Default Try a Hex bar DL

    I bought my son a hex bar from Bigger Faster Stronger a few weeks ago and I have used it also. There is MUCH less strain on the lower back. The hex bar eliminates the need for perfect technique and seems to me to be much safer.

  6. #6
    para is offline Member
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    Default "Feet together "

    hang at a bar and place your feet "palm to palm", then try to raise them to your face, in short reps and up to 5 sets. This would help in case any vertebrae remained compressed. Deadlift is a beast, sometimes you beat it, sometimes it beats you. Take your time, and then learn Sumo Deadlift.
    Ciao
    Mario

  7. #7
    Mercer is offline Member
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    Default I second that

    I strained my back this winter deadlifting and although it was slight, the problem was not corrected until I took 2 weeks off from all exercises involving the lower back. It sucks, but stuff like this will happen in hardcore fitness.

  8. #8
    fa_jing is offline Senior Member
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    Default Hurt my back while deadlifting, damn it!

    I thought that tensing the abs caused the lower back muscles to fire. In fact when I've strained my lower back, I've found that when tensing the ab muscles I "feel it" in my lower back. I've even used this as a light exercise for rehab of the lower back. Maybe I usually strain it in a different spot, though.

    To the poster: hopefully you haven't hurt yourself seriously. Mild lower back strains can be dealt with and I've gotten them frequently. There is usually some problem with your form or an imbalance - sometimes you have to bring the back up to be at the same level of strength as your other muscles.

    OTOH, once I seriously pulled my lower back lifting furniture and was forced to quit lifting. Couldn't do much for a year, didn't even get back into lifting until much later. Went through bodywork, martial arts before I got back into lifting The good news is I deadlifted 425 recently and my lower back is fine.

  9. #9
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    Default Hurt my back while deadlifting, damn it!

    The junction where your spine meets your hip is called the sacroilliac joint. There are two types of basic classifications of SI joint dysfunction. Either there is instability in the SI Joint or converesely the joint is "locked up". I have seen quite a few clients whose SI joint locked up doing deads. If this is what happened your lucky because any competent massge therapist, NMT, chiro etc.. should be able to unlock it in a session or two. Other possiblities are muscle tearing the Qaudratus lumborum, Illiocostalis lumborum, Longissimus Thoracis Pars lumborum, multifidus, rotatores, glutes, etc... will all cause local or refered pain in the area mentioned. Again massage therapy such as ART and NMT will help the healing process. Additionally acupunture seems to be effective here as well. The sacrum and the illium (hip bone) are primarily held together by a mass of ligaments ( the posterior ligamentous system) these are commonly torn when deadlifting if the back is rounded while lifting. If this is the case healing may take a while the therapies recommended earlier will help but ligaments are slow to heal. The illio-lumbar ligament originating from L4 and inserting into the posterior illium is commonly injured deadlifting. Anther pathology of the lumbar spine and sacrum commonly seen during the dead is a herniation of the discs in the spine usually L4/L5 or L5/S1. An MRI is required to verify this but dermatomal and myotomal testing can pretty much tell you whats going on. In this case I would see a chiro or corrective exercise specialist. There are books by Robin Mckenzie I recommend to my clients. They are short and easy to read and give the basics of Mckenzies disc centralization techniques you can do at home. My advice is sekk some treatment and wait until the pain subsides. Them begin with reverse hypers or phase one type eexercises on swissballs etc.. in addition to strengthening the gross and intrinsic stabilizers of the spine before progressing back to the deads. Feel free to email me with more specific info or questions regarding your injury. Andy@holisticperformance.comhttp://holisticperformance.com

  10. #10
    BJones RKC is offline Senior Member
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    Default Jonathan...and another PTP option...

    Stay active but pain free - light swings, stretching, walking etc...
    Get checked by a Dr. or Chiro is symptoms persist at all.

    Were you re-setting before each rep?

    Another variation of PTP would be to pull only singles.
    Accumulate 10 reps (one rep at a time - minute or more rest between singles) Drop the weight for the last 5 singles just like PTP.

    Keep us posted and make sure you are OK before hitting the DL again.

    Brett

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