14 months ago, I deadlifted 205 and hurt something in my lower body. I had deadlifted 205 for a few 1x5 sessions before that and not hurt anything.
This injury left me mostly bedridden for 2 weeks. To get out of bed I had to log roll, free fall to the floor, then slowly get my feet under me and slowly work my way up while grabbing my curtains (this took about a minute to do.) Once on my feet I could walk okay.
After I recovered from that I had a permanent nagging pain in my upper right glute area (kind of a guess, I can’t pinpoint it exactly.) I still have this pain and it hasn’t gotten any better. It’s a sharp pain that radiates down to the knee.
The pain crops up usually as I’m getting out of bed, sitting down, standing up, or bending to grab something. Walking, jogging and sprinting don’t hurt. Spinning bike and stairmaster don’t hurt.
The way I’ve found to trigger the pain the most reliably and intensely is to backbend slightly with my glutes squeezed, then lean (not twist) to my right.
7 months ago I saw a PT at my local hospital to talk about it. She prodded my lower back and butt a bunch of times (none of this hurt) then made me lie on my stomach, kick my right foot into the air, and resist her attempt to push it down (this hurt a lot.) I couldn’t have a productive conversation with her about the details about my injury because she was an oompa loompa who could barely speak english. She prescribed me this exercise routine:
- Supine single leg raise, both sides, hold for 30 seconds with towel assist
- Supine pigeon, both sides, hold 30 seconds with towel assist
- Leftward trunk rotation 30 seconds
- Happy baby 30 seconds
- 10x short bridge
I’ve been doing this routine daily ever since and it’s increased some of my ranges of motion, but had zero effect on my pain.
I had lower back x rays done at the same time I saw the PT. The x rays showed that I do not have any lumbar spine damage (herniated discs, etc).
I haven’t deadlifted since the injury, too scared.