Pulled Lower Back, Not During Lifts, During Stretching

FrnkLft
FrnkLft Posts: 1,821 Member
edited January 27 in Fitness and Exercise
I've been doing deadlifts for about 6 weeks now and alls well with my form (I've been coached, and I am VERY careful), but Monday I was doing my warmup lifts and stretching in between... nothing wrong while lifting, but stretching I was bent over, straight legged, and pulled my back. Had to leave the gym.

This happened a few weeks back as well, I was not attempting the lift, but basically holding on to the bar and flexed my back (let it round) while rolling the weight back and forth trying to focus on my next set, and pulled it.

Anyone else have this problem? The trouble is not with the lift, but pulling my back basically when I just stretch the wrong way? Recovery time after both of these has been about two days, nothing major, but the pain has been enough that I had to leave the gym and take full rest days to recover.

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    Can't say I've had that happen.
    But honestly I would just stop doing that stretch. Chances are, you don't need it.

    Do some foam rolling before lifting and you're good to go.
  • ahviendha
    ahviendha Posts: 1,291 Member
    correct me if i'm wrong, but aren't back injuries typically caused by a lack of engaging the abdominal muscles? a lack of intra-abdominal pressure?

    i agree with ilovedeadlift though, cut out that stretch!
  • ninerbuff
    ninerbuff Posts: 49,204 Member
    It's not uncommon. People pull a muscle by overstretching it beyond it's flexibility. When exercising the body creates it's own "pain reducer" and can inhibit actual pain to a point. I pulled my back doing a yoga stretch and was out for 4 weeks.
    Oh and getting older doesn't help either.:laugh:

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • StaticEntropy
    StaticEntropy Posts: 224 Member
    Stretching by bending forward with straight legs has the potential of overstretching and injuring your lower back, especially if you have tight hamstrings. There are safer alternatives for stretching the lower back:

    Child pose:
    prayer_stretch.jpg

    Cat/Cow stretch:
    YOGA-CAT-STRETCH-1.gif
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    @staticentropy Thanks man!
    It's not uncommon. People pull a muscle by overstretching it beyond it's flexibility. When exercising the body creates it's own "pain reducer" and can inhibit actual pain to a point. I pulled my back doing a yoga stretch and was out for 4 weeks.
    Oh and getting older doesn't help either.:laugh:

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    Oh man Yoga... went from downward dog to standing keeping my hands on the ground, that was the worst. I was out of commission for a week and had to lay there for the rest of the class on my mat just trying to relax.

    The worst part is that you don't feel it coming on, and so while I'm careful, it always surprises me when it happens. I know generally when I *could* expect it, but it just goes from fine to immediately seizing up.
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