A couple of months ago, I figured i had just over worked my back from doing heavy good mornings and stiff leg deadlifts in the same session (under 5rp max on both). It ached for about a week after that, and I did nothing during that time that would make it hurt in an effort to let it try to let it heal up. It healed up to the point where I didn’t notice it doing everyday tasks - but I would still notice it in the gym if I did certain thing.
It wasn’t my lower back but rather my middle of my back that ached. Not near the center of my spine but rather out to the sides. It seems to bother me when I use a straight bar on my back, but for some weird reason, it causes me no pain with the safety squat bar. I have visited a good chiropractor (lots of people at my gym have seen him with success), but my back still seems to ache when I do certain things (mainly any deadlift exercise, low good mornings with bar on back, and squats).
It isn’t something I can ignore either because it causes my back to tense up when I do certain exercises - it really dictates how much weight I use or whether or not I’ll even continue doing that exercise. I have been doing Eric Cressey’s foam roll exercises. I have also been doing soft tissue work with a baseball (for glutes) and I have been doing stretches for both the lower and upper body. Yet - I still notice it. It just doesn’t seem to want to heal up.
Does anyone have any advice that might be able to help?
[quote]Johnyjohnjohn wrote:
A couple of months ago, I figured i had just over worked my back from doing heavy good mornings and stiff leg deadlifts in the same session (under 5rp max on both). It ached for about a week after that, and I did nothing during that time that would make it hurt in an effort to let it try to let it heal up. It healed up to the point where I didn’t notice it doing everyday tasks - but I would still notice it in the gym if I did certain thing.
It wasn’t my lower back but rather my middle of my back that ached. Not near the center of my spine but rather out to the sides. It seems to bother me when I use a straight bar on my back, but for some weird reason, it causes me no pain with the safety squat bar. I have visited a good chiropractor (lots of people at my gym have seen him with success), but my back still seems to ache when I do certain things (mainly any deadlift exercise, low good mornings with bar on back, and squats).
What did your chiropractor say when you had it checked out?
It isn’t something I can ignore either because it causes my back to tense up when I do certain exercises - it really dictates how much weight I use or whether or not I’ll even continue doing that exercise. I have been doing Eric Cressey’s foam roll exercises. I have also been doing soft tissue work with a baseball (for glutes) and I have been doing stretches for both the lower and upper body. Yet - I still notice it. It just doesn’t seem to want to heal up.
Does anyone have any advice that might be able to help? [/quote]
The reason I ask is I am having similar problems. Starting going to a chiropractor and after a few visits its actually feeling better. They said something was out of alignment causing my muscles to be tight on my left side.
It killed me on squats and deads. I couldnt sit for a long period of time or put on my shoes in the morning without pain.
I went through a spell with a slight posterior lateral bulge @ L4. Until it was diagnosed it presented as deep sore pain in my QL on the right side. For months I thought it was strained and tried to work around it and let it “heal”.
I couldn’t dead, squat, row, SLDL - really frustrating. I couldn’t get an MRI approved (stupid insurance company) but my Osteopath (who does chirpratic work) pointed out that the result would be PT so thats the route we went.
Your pain is higher and also it sounds like its bi lateral and away from the spine. My understanding is this may be spine or vertabre out of whack or disc or nerve (all based off the spine) - but I’m NO doctor!!! The PT explained to me that herniated discs caused electric pain that you could trace back to the vertebre - it literally radiates and the further away from the source the more progressive it is.
I also have some thoracic impingement that presents as pain in one shoulder (I thought it was rotator issues).
My long winded point is too often with the back the source may not be the actual area presenting pain and unfortunately too often with our sport its coming from the spine and vertebre.
Find a good doctor (Osteopath would be best) who understands sports trauma and get checked. My Physical Therapist left me right as rain and able to control future flare ups.
IMO it sounds like you pulled some ligaments. They take a long time to heal due to a low blood supply. So the only thing you can do is rest it and not do exercises that aggravate it. Ice it regularly when it hurts, never use heat. Also, I have had good results from acupuncture; better than chiropractic.
[quote]Kreal7 wrote:
Are your shoulders in good condition? [/quote]
If this is directed at me - they are aesthetically anyway.
On the topic of accupuncture - can you elaborate on the treatment - how long it took to get results? I’ve toyed with the thought a few times and am curious about a bbers experiences with it.
The point of pain you’re talking about, is it in the ribcage area (thoracic spine) and reasonably close to the scapula(e)?
I’ve had pain in this area on and off (twisting is a pain if it starts to bother me). Originally, I think I hurt it doing face pulls or cleans, and recently (2 months ago, kind of reinjured it doing a couple extra sets of seated rows to exhaustion at the end of the workout.
Anyway, the first time, I got a PVC pipe and did the thoracic spine foam roll technique on it. This was after it was hurt for 2 - 3 months (had to stop lifting, running helped loosen it up a bit too), this seemed to clear the residual pain. The most recent account, I went to the chiro 4 - 5 times in two weeks, and it barely bothers me anymore (I continue to use my PVC pipe about 3- 4 days a week, it works wonders, sturdy as hell too).
[quote]itsthetimman wrote:
The point of pain you’re talking about, is it in the ribcage area (thoracic spine) and reasonably close to the scapula(e)?
I’ve had pain in this area on and off (twisting is a pain if it starts to bother me). Originally, I think I hurt it doing face pulls or cleans, and recently (2 months ago, kind of reinjured it doing a couple extra sets of seated rows to exhaustion at the end of the workout.
Anyway, the first time, I got a PVC pipe and did the thoracic spine foam roll technique on it. This was after it was hurt for 2 - 3 months (had to stop lifting, running helped loosen it up a bit too), this seemed to clear the residual pain. The most recent account, I went to the chiro 4 - 5 times in two weeks, and it barely bothers me anymore (I continue to use my PVC pipe about 3- 4 days a week, it works wonders, sturdy as hell too).[/quote]
Don’t listen to this jackass…ha…kidding tim, on a more serious note you probably pulled the erectors, in which case what your doing now is fine. Id up the fish oil, green veggies, maybe some pineapple (bromelain), and up the cals just to help the body recover quicker allowing it to get all the neccassary nutrients…
To the OP. I have the exact same issue. Its middle/upper back pain. Mine is spinal erector pain. I have had this worked on before. Physiotherapy - a good one, preferrably someone with the word ‘sports’ in the clinic name. They work small miracles.
Aggressive massage/stretching. I have to go again as the pain is returning (heavy deads). Hope this helped somewhat… get to physio!
