Lower back pain

[hypertrophy]

Wednesday last week I had a strength test in the gym class where I did push-ups, chin-ups and sit-ups to failure. The next day I went to the gym and did deadlifts and barbell rows (amongst other exercises). As soon as I started to warm up with 40 kg/88 lbs on the deads I noticed something was wrong, but I worked through all the sets and went on to the rows. I did not experience any pain while deadlifting and rowing, but as soon as I was finished with one set, and lowered the bar I got some pain mainly on the right side of my lower back. Since then I have stayed away from front squats, RDLs, deads and rows. I just did the deadlift motion without any weight, and I can still feel it. I doubt it is anything serious, but do any of you guys have an idea of what might have happened since I felt the pain when warming up with the lightest weight possible? In that case, is there any rehab work I can do to make it go away quicker? The deadlift is my drug of choice, and after a weeks break I'm getting withdrawal effects soon

Thanks!

[Monk]

Hi Hypertrophy,

My standard advice for this sort of situation would be Rest and Ice.

By rest I mean: Move as much as possible but keep within pain free range of motion and exertion.... 'Pain Free' is the key. You have probably just aggravated a ligament or something, by keeping with in pain free range it will settle down, if you don't you might make things worse.

Obviously don't take any risks with your back... I would advise not lifting weight until you have full pain free range of motion... any doubts don't do it... and if it persists or detiorates get a professional opinion.

[hypertrophy]

Thanks for a great reply!

Yeah, I've stayed away from all exercises that involve the lower back since it happened, and I have only trained my upper body since then. When the pain has passed, I'll incorporate core work and I'll focus more on strentghening my lower back. Is hyperextensions a good idea if they don't hurt on sunday?

[Monk]

Is hyperextensions a good idea if they don't hurt on sunday?

As far as i can see you've answered your own question... 'if they don't hurt'... no problem!!

Let us know how you get on.

[hypertrophy]

I did some hyperextensions and the back felt fine. I could feel some slight pain when doing cable rows, but it was barely noticeable.

Still, when I do the deadlift motion without weight I can feel it in my right side. It's almost painless when lowering, but appears as soon as I switch direction and lift upwards.

[Monk]

It could be a million things, it might even just be 'ghost pain'... the body often gives us pain signals from the site of a recent injury even though it might be healed.

However, without looking at you and talking face to face the only definite thing I can say is that in the body has systems to heal it's self... if the problem is not going away then these systems are obviously failing. If it is compromising your ability to perform, then it is time to get a professional opinion....

(As a rule of thumb if a niggle hasn't gone away after 2 weeks relative rest then I would get advice)

ps Ghost pain as I describe it is not something I've ever read about in a text book or been taught about. It is just something I have observed in my practice. Therfore you might or might not be able to find more information about this anywhere... in fact if any body does know more about this phenomen please let me know.

[hypertrophy]

So, maybe 1 - 2 weeks ago I tried some deadlifts with 40 kg. My lower back felt OK, but not perfect so I stopped after that set and waited until yesterday. I tried deadlifting with 40 kg this time as well, and my lower back actually felt a bit worse, which is really frustrating. I can't comprehend what's going on since I've practically rested all the time (The only back training I've been doing is weighted pull-ups and cable rows. My longest break from the gym was 5 days).

An other thing worth mentioning is that I feel it more in my lower back when I almost slip and fall on icy roads. You know, when your foot slips, all your muscles turn tense and you do a sudden motion to prevent a fall. Well, I guess it's about time to stop googling blindly for solutions and visit a therapist. I'm going home this christmas, and I know a guy who can consult me.