Hello, I don’t know what to do about my back injury on the middle of my back only on the right side. I was doing deadlifts when the middle right side of my back felt like it suddenly teared and it was very painful. Then I didn’t do deadlifts and squats for over 2 weeks, but when I started doing it again, I did very, very light weights for deadlift yet it still hurt that area. I have been to a doctor before for a back injury but all they said was to rest which I have done. When I squat as well that part hurts a lot. After research, it seems like the area is the erector spinae but I am not sure. How tf am i supposed to heal it hurts randomly when I am sitting down as well.
Did you get imaging? Did you go to a physio? Reg doctors don’t know shit about most things. That’s why they are called general practitioners. They know a little about a lot. Your injury could be anything from a tear to a disc problem.
My parents probably won’t randomly take me to a physio. also it would be dumb if i went and it was nothing, so I dont know what to do
Well if you explain what’s going on why wouldn’t they? Your Dr should have suggested it. Maybe go back and see him and tell them you took a few weeks off and it still hurts.
You need to go see someone. Randos on the internet are not going to able to diagnose your issue.
The longer you wait the longer it will take.
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Hey mate, I’m a physio and work with a lot of athletes and lifters. I agree with @s.gentz that finding a good practitioner who can accurately assess your problem and help you return to training is immensely helpful.
However, I do just want to clarify a few things, hopefully for your peace of mind:
- Back injuries/pain are only rarely chronically debilitating, or serious. Considering you’ve already seen a doctor, you probably don’t have any major injuries. Something to keep an eye out for would be large changes in your balance, strength or serious nerve pains.
- “Natural history” is the medical term used to describe how a condition progresses over time if unmanaged. The natural history for back pain is: 2/3 of individuals are better at 2 weeks, 4/5 of individuals are better at 6 weeks, the majority are better by 6 months.
Given these facts, if it is absolutely not an option for you to consult with a good sports physician, physiotherapist/physical therapist, athletic trainer (if you’re in North America), sports therapist (if you’re in Western Europe) or an exercise physiologist (Australia/NZ), then my suggestions would be to:
- Phase 1: light activity like walking, swimming and cycling. You may start some bodyweight exercises and broomstick technique work for squats/deadlifts. A little bit of soreness in this stage is okay, as long as it doesn’t get worse and doesn’t feel sharp
- Phase 2: light-moderate machine training for the upper and lower body. You may start some light technique work for squats & DLs with the barbell <30kg/65lbs, plus things like goblet squats
- Phase 3: Begin phasing back to normal training
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