New Rules Of Lifting - Deadlift issues

bimac42009

I've just finished the break-in programme for New Rules of Lifting (Standard version, not women's version) and I was doing the fat-loss 1 workout b, which included standard deadlifts and romanian deadlifts. When I was doing the standard lifts I obviously didn't brace my core well enough and my lower back started to ache straight away. I've woken up the next morning and it hurts so much to walk. It's so sooorrrreeeee. How do I continue the NROL programme without doing back-related stuff? Do I just skip the squats and deadlifts for a while? I hate to ruin all of my progress :-( What a disaster!! Going to the doctor soon to get some stronger pain killers.

cwolfman13

You'll have to take a break. i would also suggest checking your form when you get back to it..you probably need to go down in weight as well. A lot of people make the mistake of "hinging" at the waist when they're dead lifting and this can cause major back issues.

Cc215

I'm new to lifting. I'm not an expert. But the two lifts I feel help me the most are squats and dead lifts (hate the squats, love the dead lifts). I don't ever want to give either of them up.

I would say take some weight out of them. Find a comfortable weight for you for that lift - and build up from there.

I'm sure there will be a time in my lifting life when being able to dead lift my body weight will become important. But right now I want to lift. I want to lift at a weight that is heavy for me. I want to do it in a way that won't I injure me.

I chose something other than nrolw - but I'm following the programme I picked (other than getting the dead lifts wrong! Doh!). I say pick weights that your body will allow you to do the programme you want. When you can add a bit more weight to the lifts.

ETA: auto correct had me wriggling dead lifts. I just meant I was doing too many of them - I didn't mean I'd turned them into a lifting / Zumba crossover!

ecjim

Is it muscle pain? or a disc problem? are you able to tell the difference? Eastcoast Jim

bimac42009

It's muscle spasms! The pain started to get really bad at work so I went to the doctor to double-check it wasn't a slipped disc. Now I have a stack of codeine and am banned from lifting until it heals :-( On the plus side I feel great with the codeine and can't feel my back anymore.