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Deadlift - oh the pain

Mummyadams
Mummyadams Posts: 1,125 Member
in Social Groups
OK so on Tuesday morning we had deadlifts as our warm up, I was sweet on the 95 lbs x 30 no sweat but then I thought, I can do better than this and joined the big boys and lifted 10 x 120 lbs - it felt OK at the time but now I am in a world of pain!
Clearly I overdid it and know this for next time but any recommendations on how to stretch my lower back where the pain is? Pretty sure I haven't injured my back as such, just fried my muscles.
Cheers.

Replies

  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Personally, I would prescribe a hot bath and pizza. But, I am no doctor.
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Both sound good though
  • Z_I_L_L_A
    Z_I_L_L_A Posts: 2,399 Member
    I use a heat pad at night to loosen up the muscle.
  • Scar1964
    Scar1964 Posts: 92 Member
    Yeah, it's easy to lose good form the heavier you go. Our instructor uses the phrase "Gorilla Back" when she sees us losing form. I have not done 30 reps though. We typically are doing sets of 5 when going heavy. Hope you get to feeling better soon.
  • sugarcrystal8
    sugarcrystal8 Posts: 38 Member
    Epsom salts for minimum 30 minutes in a bath. Definitely don't go up in weight unless you're positive your form is good. If your back hurts after deadlifting you know for sure you lost form. You should only feel it in the hamstrings after deadlifting. Here's the main reasons your back is hurting (see link below). For me I found it was holding the bar too far away from my body, but for you it may be different. http://stronglifts.com/deadlifts-lower-back-pain-injury-technique/
  • shaywallis
    shaywallis Posts: 165 Member
    I always hop on the foam roller when my lower back is bothering me = )
  • sara_m83
    sara_m83 Posts: 545 Member
    My favourite stretch for the low back: sit cross-legged on the floor with your ankles under your knees. Hinge from the hips and lean as far forward toward the floor as you can. Hold for 30 seconds, then move your chest to be over one of your knees & hold another 30 seconds. Move to the other knee & hold another 30 seconds. Then switch the crossing of your legs and repeat. Low back & glutes should be well stretched. Looks like this:

    Yoga-Pose-5-300x225.jpg

    Back-Stretch-2-Phase-2-Web1.jpg

    http://www.envisionselfhealing.com/exercises/back-stretch
  • Mummyadams
    Mummyadams Posts: 1,125 Member
    Thanks, my back feels much better after lots of anti flam drugs but I will def incorprate this stretch in future.

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