Deadlifting - lower back pain

[skipbeat]

For starters, I have no idea how this pain manifested itself, if it's an injury that will just go away on it's own, or if I actually need a chiropractor / other solution. For the past 3-4 weeks I've been dealing with pain doing deadlifts that varies greatly each time I do the lift. Sometimes it is a barely noticable 3-4 pain that I can work through, and it does not get worse as weight goes on the bar. Other times, like today, it is a full blown spine-breaking 10 and even light deadlifts hurt.

I pulled this 305x5 deadlift on the 13th of July with absolutely no pain that day. I haven't had a good day since. My PR is 375x5 8 months or more ago, and I've pulled 390x1 in the past 3-4 months (I've taken many breaks in that time, so I haven't really regressed - just stopped training.) I couldn't pull 295 once today because of how bad it hurt, and I think I may have fucked it even worse trying to pull it. In other words, I'm frustrated as hell.

The pain is 2-3 inches above my ass crack, the whole area, and is at it's worst when getting the bar off the floor past my knees. I can squat and it's not noticable/barely noticable. I'm not sure what to do. Do I need a chiropractor? Should I try some cheap alternatives first? Do I do a LP for my deadlifts, starting off very light (I can't see this working since even 135 hurts to pull)? Do I simply slap a belt over it like a big fat leather bandaid? Really, really focusing on my form helps take a little bit of the pain away, but not enough to do a heavy pull. I also have a feeling that this isn't something that will just "go away" with time away from deadlifts, it's been persistent and random for a month now.

What are my options? Thanks for any assistance.

Edit: I just remembered.. the pain may have been caused by an overzealous triple at 315 that I wasn't ready or recovered for. I lifted the extremely hard set with a rounded back. It did NOT hurt during the set, but it did feel a little weird after. That is most likely the cause. Now what? Goddamnit.

[yorick]

I've been in the same boat as you, and still have some lingering back pain. I haven't deadlifted in over 6 months. Call me a pussy, but the last time I tried I thought 135 would leave me crying.

For me, I think I had my lower back in overextension one too many times, and maybe a little hamstring tightness thrown in for fucking things up.

I'm curious what others have to say on this issue too, though I'm pretty sure you'll just get the standard "improve your form, post a form check" response.

A chiropractor would probably be a good place to start, and I'm not sure why I've put it off for so long myself. I guess because most of the big chiros around here look like scrawny guys on their websites, and I'm pretty sure they'll tell me to stop lifting.

[quagmire]

A chiropractor would probably be a good place to start, and I'm not sure why I've put it off for so long myself. I guess because most of the big chiros around here look like scrawny guys on their websites, and I'm pretty sure they'll tell me to stop lifting.

I havent squatted or deadlifted in about 8 months due to back pain.
When I went to see a chiro, she told me that squatting 200 pounds was too heavy for my spine.
I weigh 190

[mrflibble]

I havent squatted or deadlifted in about 8 months due to back pain.
When I went to see a chiro, she told me that squatting 200 pounds was too heavy for my spine.
I weigh 190

Find a chiro that isn't a clueless idiot.

I was seeing one for quite a while for a C6-7 disc herniation. Once I was able to squat pain free, she was perfectly happy for me to do so.

[vanslix]

Find a chiro that isn't a clueless idiot.

Good luck with that one. I don't have much confidence in chiros.

Back pain can be several different things. First and foremost, is there any tingling, numbness or sharp/shooting pain that radiates down the back of either leg? If so, a doctor visit with some imaging is probably warranted. That means a nerve is being compressed and that can have ramifications. If not, rehabing the back is the path and unless the pain is unbearable, you don't really need a doc. Lots of yoga types of stretches and lots of heat (cold is usually only useful within the first 48-72 hours of the acute injury. After that period, you actually want heat to increase the blood flow to clear out the inflammation. I know it sounds contrary to "conventional" wisdom but it does work. I won't bore you with the phys behind it). If your stomach can handle it, an NSAID like naproxen regularly (regardless if it hurts because you need to reduce the inflammation) is a good idea. You need to reduce the inflammation, untangle the knots, restrengthen the accessory muscles, and allow the healing to start which takes time. It's possible you slipped a disk or something but even with that, the first treatment usually tried is physical therapy. Might as well give that a go first.

[quagmire]

Find a chiro that isn't a clueless idiot.

Difficult to find ANY chiros in this part of the world. Anyway, havent gone back to the chiro after the initial consult.
PTs are the best option IMHO, trying to find a good one.


vanslix: This guy makes a reasonable argument on why to only treat with cold:
http://www.ehow.com/video_6915666_re...heat-cold.html

[vanslix]

Difficult to find ANY chiros in this part of the world. Anyway, havent gone back to the chiro after the initial consult.
PTs are the best option IMHO, trying to find a good one.


vanslix: This guy makes a reasonable argument on why to only treat with cold:
http://www.ehow.com/video_6915666_re...heat-cold.html

I agree with him about the acute phase. Cold is the choice then. However, he's not quite complete in his physiology with respect to heat in that he only has half the story right. Heat vasodilates as he says but the blood doesn't just pool there. Heat also increases blood flow out. That's the key part. The inflammatory mediators are not brought in by the blood. They are created in situ. Increased blood flow helps to wash them out and help resolve the inflammation, not cause more of it. Inflammation by itself isnt bad. It is necessary too initiate healing. It is when it has no resolution that it is problematic. It's the same principle behind active recovery or dissolving a clot. That's why PTs typically use heat and compression during recovery or docs for thrombophlebitis.

[mrflibble]

Well said vanslix. That chiro's physiology was an embarrassment. I half expected him to recommend leeches.