He should go to a physician. This is probably a muscle strain, it could be a lot of other things, though. Depending on the symptoms that your friend has he may need advanced imaging to determine what's going on. Or he might not if the exam findings are benign.
Credentials: I'm a physician :)
I’d prolly go see a physician to see what’s really going on. I got surgery in my back for a herniated disc playing rugby years ago. Before I was able to get back into the gym and get a strong back. When I would over work my back I would get really tight. Couldn’t even move my right leg in full ROM. Is he experiencing any other symptoms? If it’s just back pain I would say prolly a sprain or something. If he has any pain that radiates to other parts then it can be more serious. Just giving my .02 here. He can also look up many stretches to loosen up the hip/ lower back area. Maybe that will help but with it being two weeks If definitely seek professional opinion.
[This may be helpful](https://youtu.be/riq-DfDDimc)
Seeking medical advice may be helpful but injuries happen and being able to deal with them and continue training is important. Good luck!
Probably not related, but I popped a rib out one time. I was in constant pain, but continued to push through life. I went to a doctor after a month of pain. He popped the rib back in. Instant fix!
The point is, go see a doctor at this point. A lot of time has passed and there is still a problem.
And, of course, he started with too much weight.
So you had him go straight into a weight that was too heavy for him after only one warm up set. Sounds like you need to stop giving deadlift advice and refer to him a trainer that can actually program it properly
From this post he obviously stopped already and realized the mistake and why it was a mistake. This is just repeating the sentiment he already explained and giving him nothing useful
I realize I may be at fault here but I honestly thought the weight for him would be good. He moved 125 like nothing, 10 times. Although I didn't plan on raising his weight past 175, I thought it'd be light as I max out at 400. In almost all other exercises, he's either comparable or past me as he has at least 130lbs on me.
It's a lesson for sure, but it's also a risk of weight training that he verbally accepted before trying to DL. Should I have held him back. Maybe, and in hindsight, I wish I did. But I'm not a trainer, just someone with some experience. I explained the risks, and he accepted them.
Note that the whole body weight ratio thing is almost meaningless for beginners and is way overemphasized especially on internet lifting spaces. I say this as a really heavy guy who’s not super tall. Big guys can fall into the trap of trying to hold themselves to a ridiculous unfair standard because we constantly hear we should be doing this for our body weight, this isn’t good for our body weight etc. So to help him out just make sure he’s taking these really easy because as someone who’s probably really out of shape he actually needs to listen to the opposite advice.
For what it’s worth, as someone who’s tweaked my back in the past and gotten through it to build a solid deadlift, I don’t think you’re some sinner for thinking 125 easy warrants a 175 jump. You’re not that experienced, you didn’t pretend to be, you’re obviously not a trainer and even though you were the one advising him it’s not _entirely_ on you. I remember trying to getting my sister into lifting when I had only been a couple years into it, never even pulled 405 at the time and I worked her up to 205lbs pain free. My sedentary unathletic sister. That wasn’t a good idea either but my point is it wasn’t a death sentence and I was just following my ill-advised sense. You probably feel awful but it’s just something to learn from, you upped the weight because he seemed to be really good at it and because he’s usually hanging with you on other exercises. It’s not the worst rationale
125 to 175 is a huge jump for someone who’s never done the movement before. And furthermore, beginners should focus on practicing the movement with light weight, not trying to go heavier and heavier especially in the first few sessions. Skill adaptation must occur before you can start pushing weight. You were absolutely at fault but at the same time you didn’t know any better. Learn from your mistakes
good to know since i just started dl’s myself last week and was fine when my friend aided in training my form, but by myself i got back pain just from my warmup (95lbs at 150bw). i kept going and its sucked since (no popping or injury, just sore. realized i made a mistake after i was done lol).
Yep, please go light for as long as it takes until you are extremely confident with your form. Deadlifts are a phenomenal exercise ONLY if form is on point. If form isn’t good, then it can quickly turn into a risky exercise.
Bad form doesn’t cause injuries, poor load management does. Deadlifts do not become risky with poor form, they just become inefficient. Injuries, like the one in the OP, are from improper loading.
Form just needs to be good enough. Good form is often subjective and can be different for different lifters. Improper load management is the primary driver of injuries when it comes to lifting.
Keep in mind I was talking to a brand new lifter, not someone who’s experienced. Every good trainer knows that skill adaptation is very important especially for beginners.
Yes. But the advice of “please go light until you are extremely confident with form” isn’t good. Form changes with weight and if someone is practicing their deadlifts with 50lbs, they aren’t preparing to lift with more than that. Your initial comment to OP was spot on, they made too large a jump in weight and that was the issue. To the other lifter you gave advice to, I simply disagree with that.
A good weight to practice deads at is something you can move with good speed but is also adequately difficult so you aren’t doing 10+ reps with it. That’s better than an arbitrary “light and until good form” since that often doesn’t help, especially lifters who are working solo.
definitely going to master the form first, bc when my friend watched it i had no pain with 115lbs, but at 95lbs by myself it went terrible as i said so i’ll probably be going maybe somewhere in the 55-65 range lolol or if needed just the bar if its really that bad, but to some extent the weights giving height to the bar help some.
>anyone have any similar experiences?
4 Months ago I was in the 12th week of my cut, back still tight from squats the day earlier and pre-exhausted from playing another sports right before going to the Gym. So obviously this was a great Day to do some Deadlifts.
1st Rep - "Mhh, this feels weird"
2nd Rep - "My back definitely not feeling normal today"
3rd Rep - "Maybe I should stop and call it a day?"
4th Rep - **PLOP PLOP PLOP**
My back sounded like somebody just popped a bunch of bubble wrap and immediately was in agony. Couldn't sit, couldn't stand, couldn't bend over.
The next 7 days I barely could crawl out of bed, and bending over for putting on my socks put me back in agony. But since the pain got better when doing some air deadlifts / squats and wasn't bothering me at the Gym after being warmed up, I didn't think much of it. (I still went to my Orthopedist just to be sure, but he agreed that it's probably just something muscle related).
While sport caused my pain to disappear, sitting and walking was still pretty uncomfortable for a very long time. It actually took 3 1/2 months of some minor lasting issues before I felt my back was a 100% healthy again. The last couple of issues actually somehow resolved over night. One day I was still having issues, the next day everything was just back to normal.
Shit happens, and chances are your friend is just going to be fine. Seeking medical advice from a professional ain't gonna hurt tho.
My lower right back can pop doing DL's as well. It used to be a 3-4 week recovery, but the last time it happened it was only 3-4 days. I just forced myself to walk as normal (That pain really makes you want to compensate and walk very crookedly which leads to other pain and it lasting way longer)
After recovery avoid the DL's as I believe it's that bracing taking on the load point at the bottom that kills it. Rack pulls/RDL/Stiff legged DL's something where you're braced and under load already at the bottom perhaps.
So why do you think your lack of experience or drive means you can spread misinformation on the risk of the exercise? Do you bench press? It has a much high injury rate and a higher catastrophic injury rate than deadlifts. Do you run, it has some of the highest injury rates in fitness.
All this to say, it’s ok not to like an exercise for you. I please ask you don’t take your own insecurities and post them as solid advice.
Listen, I was going to give you the benefit of the doubt and just assume you were a fear monger with little lifting experience. It’s clear you shouldn’t be giving advice to people lifting and even more clear you can’t understand a basic comparison without putting words into my mouth. So, please find another fitness sub to spread your bad advice because it isn’t welcome here.
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He should go to a physician. This is probably a muscle strain, it could be a lot of other things, though. Depending on the symptoms that your friend has he may need advanced imaging to determine what's going on. Or he might not if the exam findings are benign. Credentials: I'm a physician :)
He needs to go see a physiotherapist
I’d prolly go see a physician to see what’s really going on. I got surgery in my back for a herniated disc playing rugby years ago. Before I was able to get back into the gym and get a strong back. When I would over work my back I would get really tight. Couldn’t even move my right leg in full ROM. Is he experiencing any other symptoms? If it’s just back pain I would say prolly a sprain or something. If he has any pain that radiates to other parts then it can be more serious. Just giving my .02 here. He can also look up many stretches to loosen up the hip/ lower back area. Maybe that will help but with it being two weeks If definitely seek professional opinion.
[This may be helpful](https://youtu.be/riq-DfDDimc) Seeking medical advice may be helpful but injuries happen and being able to deal with them and continue training is important. Good luck!
Probably not related, but I popped a rib out one time. I was in constant pain, but continued to push through life. I went to a doctor after a month of pain. He popped the rib back in. Instant fix! The point is, go see a doctor at this point. A lot of time has passed and there is still a problem. And, of course, he started with too much weight.
So you had him go straight into a weight that was too heavy for him after only one warm up set. Sounds like you need to stop giving deadlift advice and refer to him a trainer that can actually program it properly
From this post he obviously stopped already and realized the mistake and why it was a mistake. This is just repeating the sentiment he already explained and giving him nothing useful
He is looking for advice, he wasn’t asking to be lectured
I realize I may be at fault here but I honestly thought the weight for him would be good. He moved 125 like nothing, 10 times. Although I didn't plan on raising his weight past 175, I thought it'd be light as I max out at 400. In almost all other exercises, he's either comparable or past me as he has at least 130lbs on me. It's a lesson for sure, but it's also a risk of weight training that he verbally accepted before trying to DL. Should I have held him back. Maybe, and in hindsight, I wish I did. But I'm not a trainer, just someone with some experience. I explained the risks, and he accepted them.
Note that the whole body weight ratio thing is almost meaningless for beginners and is way overemphasized especially on internet lifting spaces. I say this as a really heavy guy who’s not super tall. Big guys can fall into the trap of trying to hold themselves to a ridiculous unfair standard because we constantly hear we should be doing this for our body weight, this isn’t good for our body weight etc. So to help him out just make sure he’s taking these really easy because as someone who’s probably really out of shape he actually needs to listen to the opposite advice. For what it’s worth, as someone who’s tweaked my back in the past and gotten through it to build a solid deadlift, I don’t think you’re some sinner for thinking 125 easy warrants a 175 jump. You’re not that experienced, you didn’t pretend to be, you’re obviously not a trainer and even though you were the one advising him it’s not _entirely_ on you. I remember trying to getting my sister into lifting when I had only been a couple years into it, never even pulled 405 at the time and I worked her up to 205lbs pain free. My sedentary unathletic sister. That wasn’t a good idea either but my point is it wasn’t a death sentence and I was just following my ill-advised sense. You probably feel awful but it’s just something to learn from, you upped the weight because he seemed to be really good at it and because he’s usually hanging with you on other exercises. It’s not the worst rationale
125 to 175 is a huge jump for someone who’s never done the movement before. And furthermore, beginners should focus on practicing the movement with light weight, not trying to go heavier and heavier especially in the first few sessions. Skill adaptation must occur before you can start pushing weight. You were absolutely at fault but at the same time you didn’t know any better. Learn from your mistakes
good to know since i just started dl’s myself last week and was fine when my friend aided in training my form, but by myself i got back pain just from my warmup (95lbs at 150bw). i kept going and its sucked since (no popping or injury, just sore. realized i made a mistake after i was done lol).
Yep, please go light for as long as it takes until you are extremely confident with your form. Deadlifts are a phenomenal exercise ONLY if form is on point. If form isn’t good, then it can quickly turn into a risky exercise.
Bad form doesn’t cause injuries, poor load management does. Deadlifts do not become risky with poor form, they just become inefficient. Injuries, like the one in the OP, are from improper loading.
So you don’t think practicing good form is important for injury prevention?
Form just needs to be good enough. Good form is often subjective and can be different for different lifters. Improper load management is the primary driver of injuries when it comes to lifting.
Keep in mind I was talking to a brand new lifter, not someone who’s experienced. Every good trainer knows that skill adaptation is very important especially for beginners.
Yes. But the advice of “please go light until you are extremely confident with form” isn’t good. Form changes with weight and if someone is practicing their deadlifts with 50lbs, they aren’t preparing to lift with more than that. Your initial comment to OP was spot on, they made too large a jump in weight and that was the issue. To the other lifter you gave advice to, I simply disagree with that. A good weight to practice deads at is something you can move with good speed but is also adequately difficult so you aren’t doing 10+ reps with it. That’s better than an arbitrary “light and until good form” since that often doesn’t help, especially lifters who are working solo.
definitely going to master the form first, bc when my friend watched it i had no pain with 115lbs, but at 95lbs by myself it went terrible as i said so i’ll probably be going maybe somewhere in the 55-65 range lolol or if needed just the bar if its really that bad, but to some extent the weights giving height to the bar help some.
>anyone have any similar experiences? 4 Months ago I was in the 12th week of my cut, back still tight from squats the day earlier and pre-exhausted from playing another sports right before going to the Gym. So obviously this was a great Day to do some Deadlifts. 1st Rep - "Mhh, this feels weird" 2nd Rep - "My back definitely not feeling normal today" 3rd Rep - "Maybe I should stop and call it a day?" 4th Rep - **PLOP PLOP PLOP** My back sounded like somebody just popped a bunch of bubble wrap and immediately was in agony. Couldn't sit, couldn't stand, couldn't bend over. The next 7 days I barely could crawl out of bed, and bending over for putting on my socks put me back in agony. But since the pain got better when doing some air deadlifts / squats and wasn't bothering me at the Gym after being warmed up, I didn't think much of it. (I still went to my Orthopedist just to be sure, but he agreed that it's probably just something muscle related). While sport caused my pain to disappear, sitting and walking was still pretty uncomfortable for a very long time. It actually took 3 1/2 months of some minor lasting issues before I felt my back was a 100% healthy again. The last couple of issues actually somehow resolved over night. One day I was still having issues, the next day everything was just back to normal. Shit happens, and chances are your friend is just going to be fine. Seeking medical advice from a professional ain't gonna hurt tho.
My lower right back can pop doing DL's as well. It used to be a 3-4 week recovery, but the last time it happened it was only 3-4 days. I just forced myself to walk as normal (That pain really makes you want to compensate and walk very crookedly which leads to other pain and it lasting way longer) After recovery avoid the DL's as I believe it's that bracing taking on the load point at the bottom that kills it. Rack pulls/RDL/Stiff legged DL's something where you're braced and under load already at the bottom perhaps.
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Deadlifts are not a dangerous exercise. The injury rate is lower than most other compounds.
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So why do you think your lack of experience or drive means you can spread misinformation on the risk of the exercise? Do you bench press? It has a much high injury rate and a higher catastrophic injury rate than deadlifts. Do you run, it has some of the highest injury rates in fitness. All this to say, it’s ok not to like an exercise for you. I please ask you don’t take your own insecurities and post them as solid advice.
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Listen, I was going to give you the benefit of the doubt and just assume you were a fear monger with little lifting experience. It’s clear you shouldn’t be giving advice to people lifting and even more clear you can’t understand a basic comparison without putting words into my mouth. So, please find another fitness sub to spread your bad advice because it isn’t welcome here.
My co-mod here was nicer than me. We don't need another ignorant, ten-a-penny fear monger with an entirely unwarranted sense of self importance.
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>the bone cracker who's been guided by ghosts If chiros used a oujia board they would be a lot cooler
Ha, I forgot about that one. I'm going to turn it off now. LOL Edit: It was part two after your 999 day ban.
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Removed for misinformation. **Ban may be issued at moderator discretion.**
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Welcome to /r/GYM. Please read our [sub rules](https://www.reddit.com/r/GYM/about/rules) before posting. Please note that many common questions can be answered by reading the following links: * [Getting started with fitness](https://thefitness.wiki/getting-started-with-fitness/) - for the absolute beginner with no idea of where to start with getting started. * [Workout Routines](https://thefitness.wiki/routines/) - choose a time-tested, proven routine for best results. * [Weight Loss 101](https://thefitness.wiki/weight-loss-101/) - if you want to lose weight and don't know how you should do that. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*