I quite often get a back pain in the marked area, only on the right side of my body. It ususally gets ignated during deadlifts and persists for 3 to 12 days. It worsens while sitting, but I get no pain while standing etc.
I don't know why that happens, I worked on my deadlift form a lot, recorded my sets, even took lessons from powerlifters to make sure that everything is correct, and the pain gets ignited very randomly. On one day, I deadlifted 175 kg for 3 reps and everything was fine, and a week later I got fricked up again during a warm up with 140 kg. I don't know why the frick is that happening. I use mixed grip btw.
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Congrats, you've got the "lifter's back" aka herniated disk.
I hope you enjoy lifting, because you would have to do it until death, unless you want to spend the rest of your life on painkillers.
>red circle
>herniated disk
Amazing stuff
>he can pinpoint the source of back pain without medical examination
Alright then
Yeah I guess he could have a second spine
Well frick I guess gains aren’t my only motivation anymore
moron
You are tightening those muscles way too much, given that you use them to keep yourself upright. Your back muscles are not like the muscles on your limbs. You can rest your arms even when you walk, but you can't rest your back muscles even when you lay down.
Not enough core work. Obliques, abs, kb swings, planks, etc. I've been dealing with this since I was a competitive rower in college. No physical therapy helps. Doing some yoga types stuff helps take pressure off of it. I got some relief from using a reverse hyper as well.
Decompress your lower back, Replace Deadlift with hyperextensions for 6 weeks.
for me the easiest fix is to stretch this muscle
works instantly
what's a good stretch for that?
Do the splits
I actually had a similar issue it was the worst when I had to pick up furniture or boxes when I was helping someone move. A hinge like DL are fine, as are RDL or GM but actually cured it
I had the very same pain I stopped doing barbell rows because of it. It stopped after a while. I wouldn't know exactly what fixed it of all I did so all I did was
>leave it alone for a while avoid the exercise that's causing it until it goes away completely
>Take b12 to recover any possible muscle damage
>Stretch well before lifting and specially well if you're gonna do squats or deadlift
Lower back pain only on one side is typically a problem with your sacroiliac joint. They're typically not very serious, treatable, and surprisingly common. So common that I actually started making an infographic to post on IST but then I forgot about it.
Look up exercises for SI joint.
Basically what you can do is
>lacrosse ball smashing (or tennis ball or whatever you have) on the affected area. If you dont want to put your full weight on it you can press it between your back and a wall and push into it.
>upper glute and hamstring stretches every day
>alternating between isometric hip adduction and isometric hip abduction (see pic rel) to push the joint back into place
Lay off deadlifting at least until you feel like its under control because its definitely aggravating it.
Should add:
For the isometric adduction, use an actual belt instead of a resistance band. The idea is to activate the muscles without moving the legs, forcing the pelvis back into a neutral position.
Wanna know how I fixed mine?
Leg Kickbacks | Focus here is to stretch your whole leg, not to engage your glutes. Basically a reverse Leg Press so you SHOULD go heavy. Cable machine or resistance bands.
Good Mornings
Back Hyperextensions
Landmine Twists
Cable Crunches
Leg Raises
Unilateral Farmer's Walk/Suitcase Carry
Only do Deadlifts with weights that you can go for 3x15 for like 3-6 months and focus on those movements. Preferably at the end of the workout and only after you've warmed up your obliques, abs and lower back.
You can also try Offset Deadlifts, where the weight is located on only one side of the bar.
For the love of frick do NOT fool around with this shit, anon.
Take my advice seriously or not, this is what fixed my shit after almost two months of lying in a bed and a lot of empirical testing with my own body.
Hope you get better.
Sorry, the focus of the Leg Kickbacks isn't to stretch your leg. You have to stretch it but the objective is to stretch your whole side of the body and for that, I'd recommend you also do static and active Bird Dogs, as always, with resistance (which in this case would be cables with ankle attachment or anchored resistance bands).
OP, Is it worse upon waking in the morning yet improves throughout the day with time and movement, you find yourself fatigued but rest makes it worse, and have ongoing long-term lumbar/SI joint/hip hinge issues which come and go in severity?
It mostly hurts only while sitting. After I get fricked up, for a few days it hurts to tie shoes and bend.
My spine is fine, I have no history of spinal injuries, and I was examined to see if this is a spinal or muscle injury, and my spine is fine
>I use mixed grip btw.
stop using barbells altogether, do only unilateral work whenever it's possible
> but how will i deadlift with an dumbbell?
why do u care about burning ur cns and developing hamstrings is my question?
>i wanna feeel that i've done sth
maybe try actually doing sth? deadlifting does frickall to anything lol
>yes but i rly rly like deadlifts, i like them feeling of powah when i move big weights
oh so u're self described imbecile, noice
had a similar problem at the moment after I did some DL the other day, everything was okay until I tried again and now it hurts from my lower back (small pain, really manageable) to my twin muscle, which really hurts when I wake up but improves throughout the day. Any tips for this guys? It might be my sciatica, otherwise, if it was a herniate disk I think I'd be in excruciating pain, righ?
I experience exactly the same thing, especially when I get up to do any sort of activity that requires me to walk, bend or lift. My back muscle immediately starts tightening up and I can feel a pressure there and it is very irritating and painful. As someone already indicated, yoga type stretching really does help. I've also found that doing Jefferson squats may alleviate some of the pain.