I was helping my parents move nearly two weeks ago and it REALLY stressed my lower back. I was stupid and did a light-ish squat session that same day and it did not feel very good, but I still decided to go heavy on deadlifts two days from that and that was the final straw. I just had to stop after getting to >80% of my 1RM because the pain was horrible.
However, I felt NO PAIN whatsoever when standing and doing other stuff, only bending over caused pain. The next day was terrible: anything that caused the tiniest amount of spinal flexion felt really bad. After that it got much better and I couldn’t feel any pain unless I rounded my lower back excessively. The next 7 days I trained only upper body and lower body with lunges/GHR’s and everything was good.
Two days ago I decided it was time to TRY some REALLY light deadlifts (110 lbs). It felt OK but I didn’t push it and only did a couple of reps. Well, yesterday my back was hurting again pretty bad and today it’s “OK”, only excessive spinal flexion hurts.
Any ideas what might have happened? I can run, jump, twist and bend my torso in any way with no pain whatsoever but when I round/stretch my lower back it hurts. Front squats feel absolutely normal, but the lower portion of back squat hurts because of the tiny amount of spinal flexion that happens.
It can’t be muscle soreness because it’s been so long, and it can’t be anything serious because I can do anything but rounding my back EXCESSIVELY with no pain, and even then it’s not anything major, just a sharp but mild pain. Bending my torso with any load won’t cause immediate pain but it’ll hurt afterwards, so I don’t want to start doing heavy stuff just yet.
Should I just keep resting for a few weeks and hope it goes away, or are there some exercises that might help? Even though no one can make accurate diagnosis on internet, someone must have some ideas or similar experiences. Any help will be appreciated.
Pain on forward bending is usually associated with discogenic issues. Now, that doesn’t mean you blew a disc, but its likely thats the tissue causing pain.
Usually with these cases the event of onset is only there because of misuse in the weeks or months before. Most likely poor posture in front of the computer, slouched sititng or standing with your pelvis into posterior tilt and flexed spine.
We’re just talking “likely” here. So my advice would be to eliminate the flexed spine activity until the back regains its capacity.
Practice hip flexing without spine bending, picking upp stuff off the floor without spine bending etc. Use lunges instead of bending with back vertical, use the golfers reach for light stuff etc. Don’t sleep in a fetal position, sit up straight in your chair, that sort of thing.
On top of that, build endurance in front and side bridges and do birddogs.
Of course, this being the internet and all I can’t guarantee any of this. But it sounds like the most likely scenario.
you might want to seek a mri of your lower lumbar…this could tell you more about your disks than anyone here could. I have degenerative disk disease i have spent a lot of time recovering from spinal injuries in the past. any tingling or numbness in the legs or sharp pains in the glutes ? if no thats good news
I hope i didn’t scare you with that info
[quote]hangiron wrote:
you might want to seek a mri of your lower lumbar…this could tell you more about your disks than anyone here could. I have degenerative disk disease i have spent a lot of time recovering from spinal injuries in the past. any tingling or numbness in the legs or sharp pains in the glutes ? if no thats good news
I hope i didn’t scare you with that info [/quote]
Nah it’s nothing like that so I’m not too worried.
Thanks for replies guys, much appreciated! If any of you have any other ideas keep 'em coming.
possible hernia… errrrr thats just a wild assumption though. however my client has had a herniated disk and it only hurts her when she bends as you say. MRI asap
Interesting points. I looked up herniated discs and I don’t think it’s that, though I could be wrong. It’s just that I can’t notice anything is wrong when I’m doing regular stuff (sitting, walking, standing etc.). My back actually feels great now, but I’m sure if I tried squats or deadlifts I’d be in so much pain for a day or two that it’s not worth trying it yet.
Do you think fish oil would help? It IS supposed to help your joints and stuff after all. I know I know, I’m a disgrace to all lifters for not using fish oil but I WILL start taking it asap.
Any pain I have ever had in my lower back has always been caused by a lack of flexibility in my hamstrings and calves. Not sure if this could apply to you though.
