I was recording a form check video and just so happened to strain my lower back while deadlifting 205 lbs.
I was doing 5x5 and the set shown in the video was the fourth work set, I was also using a thigh band.
Video:
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The injury was minor but it has me mentally shook considering I thought I was doing everything right. After the injury my back got a little stiff but I managed to finish the remaining set as well as the rest of the entire workout, deadlifts were the first exercise.
The rest of the day my back was stiff and I felt a little sore and didn't feel any pain until it was time to lay down to go to sleep. Once I laid down it felt like my back was releasing a lot of tension and it led to a little bit of pain if I tried to turn or get up. The next two days I was still
stiff and sore but no pain.
When slowing down the video it looks like my upper back kept moving but my lower back did not, I also think I might not have braced my core enough. I have short limbs which makes it difficult to drop my hips.
What can I work on or change going forward? I stretch and foam roll my back and glutes before lifting. I think I have some form of muscle imbalance issue,
I never feel sore in my hams/glutes from deadlifts which is why I was using the thigh band. I have also tried lower back stretches but I don't feel a stretch at all in my back.