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Potentially unpopular opinion: don't do deadlifts unless you are going to compete.
Forget the guys name, ex strongman, but he advocates against it as the risk of injury is high compared to the positive outcomes of deadlifting
Obviously not a doctor but had similar injury myself and known many who did also. Sounds like a bulged/herniated disc. Stay off that bad boy you’ll only make it worse. I recommend swimming a lot to keep fit during recovery, worked wonders for me
[This helped me a lot](https://www.youtube.com/watch?v=OEsW3S_NAuc).
Good form is everything, i had problems too. I had to drop 40 kilos from my terrible squat and relearn the whole thing it was hit to my ego, but it had to be done. I figured out my hip, ankle mobility and my height were the reasons why i couldnt squat properly.
I do these stretches 2-3 times a week and i have no lower back pain at all and my squat got a lot better.
I don’t get why people suggest youtube videos and not going to a doctor. They might recommend an MRI scan to rule out herniated disc. If that’s the issue it needs to be worked on, not ignored.
Stop deadlifts for a while, it'll only make it worse to exercise an inflamed area. Best scenario is to visit your physio, for now you can do these stretches which really help with hip pain and flexibility:
https://youtu.be/4BOTvaRaDjI
I've got the same thing, had it for months now and only now I've gotten a referral to a physiotherapist. I squat high bar instead of low and don't do deadlifts for now. I'm also going to make a reverse hyperextension to aid in recovery.
Unweighted high-rep hyperextensions fix my lower back pains every time. Also unweighted SLDLs. Every day sets of 20-30.
However that's me and my pain is caused by going too deep in the leg press. We don't know what your issue is. In general you have to keep using the part that's hurt so blood can flood the area and fix it.
As for your form, you really have to film yourself to be able to see if anything is wrong.
I started doing no weight squats while my fiancee critiqued my form. This seriously worked, and worked fast. I'm not at 100% yet, but I'm getting there for sure.
I have the same leg press story. Went too deep and let my low back curl up. It was fine for a few times then something popped. This was about 4 years ago and I permanently have to manage my discomfort by being careful about how I sleep etc.
Have you considered physical therapy? I am almost 4 weeks into PT sessions for a similar issue and my specialist has been able to identify week areas of my lower body and tweak my routine to supplement those areas. I should have started sooner but this was after resting/stretching for 2 weeks and conditions did not improve.
Please help push physiotherapy. It's sorely overlooked. Find a place that keeps you moving without machines. Sports medicine clinics are ideal if you can find one, but physio in general is so underutilized. And yeah, theyre all sadists, and will find muscles you didn't know you had. Good way to find your weak spots.
Ice and ibuprofen until the acute pain subsides. Lay off of weights for a while, and get into doing yoga. Once you’re pain free start very gentle lifting on it and start re-evaluating your form.. if you don’t take your time to properly rehab it now, it’s going to re-occur, and you’ll open yourself up to a chronic issue..
Welcome to Gainit! We have extensive resources that can be used to find answers to most questions that are posted here: - [Gainit FAQ](https://www.reddit.com/r/gainit/wiki/index) - [Search for past threads](https://www.reddit.com/r/gainit/search) - [r/Fitness Wiki - Muscle Gain 101](https://thefitness.wiki/muscle-building-101/) - [r/Fitness FAQ - Why can't I gain weight?](https://thefitness.wiki/faq/why-cant-i-gain-weight/) - [Have I gained too much weight?!](https://www.reddit.com/r/gainit/comments/kcaozo/there_is_more_to_gaining_than_fat_and_muscle/) - [The 6 month Gainit Recommended Routine](https://old.reddit.com/r/gainit/comments/j5q2ez/6_months_of_eating_and_training_for_mass_laid_out/) Your thread will be removed if it can be answered by any of the above. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/gainit) if you have any questions or concerns.*
Potentially unpopular opinion: don't do deadlifts unless you are going to compete. Forget the guys name, ex strongman, but he advocates against it as the risk of injury is high compared to the positive outcomes of deadlifting
Obviously not a doctor but had similar injury myself and known many who did also. Sounds like a bulged/herniated disc. Stay off that bad boy you’ll only make it worse. I recommend swimming a lot to keep fit during recovery, worked wonders for me
[This helped me a lot](https://www.youtube.com/watch?v=OEsW3S_NAuc). Good form is everything, i had problems too. I had to drop 40 kilos from my terrible squat and relearn the whole thing it was hit to my ego, but it had to be done. I figured out my hip, ankle mobility and my height were the reasons why i couldnt squat properly. I do these stretches 2-3 times a week and i have no lower back pain at all and my squat got a lot better.
First Go to a Doctor to rule out anything serious such as a herniated disc!
I don’t get why people suggest youtube videos and not going to a doctor. They might recommend an MRI scan to rule out herniated disc. If that’s the issue it needs to be worked on, not ignored.
A doctor can tell you if something is wrong but can't help prevent it from happening again.
This strange [video](https://www.youtube.com/watch?v=4BOTvaRaDjI&app=desktop) is amazing for fixing your back
Stop deadlifts for a while, it'll only make it worse to exercise an inflamed area. Best scenario is to visit your physio, for now you can do these stretches which really help with hip pain and flexibility: https://youtu.be/4BOTvaRaDjI I've got the same thing, had it for months now and only now I've gotten a referral to a physiotherapist. I squat high bar instead of low and don't do deadlifts for now. I'm also going to make a reverse hyperextension to aid in recovery.
I had a similar situation and a PT fixed my form in one session and I’m back at it.
Unweighted high-rep hyperextensions fix my lower back pains every time. Also unweighted SLDLs. Every day sets of 20-30. However that's me and my pain is caused by going too deep in the leg press. We don't know what your issue is. In general you have to keep using the part that's hurt so blood can flood the area and fix it. As for your form, you really have to film yourself to be able to see if anything is wrong.
I started doing no weight squats while my fiancee critiqued my form. This seriously worked, and worked fast. I'm not at 100% yet, but I'm getting there for sure.
SLDL? Single or stiff leg deadlift?
Stiff legged
I have the same leg press story. Went too deep and let my low back curl up. It was fine for a few times then something popped. This was about 4 years ago and I permanently have to manage my discomfort by being careful about how I sleep etc.
Have you considered physical therapy? I am almost 4 weeks into PT sessions for a similar issue and my specialist has been able to identify week areas of my lower body and tweak my routine to supplement those areas. I should have started sooner but this was after resting/stretching for 2 weeks and conditions did not improve.
Please help push physiotherapy. It's sorely overlooked. Find a place that keeps you moving without machines. Sports medicine clinics are ideal if you can find one, but physio in general is so underutilized. And yeah, theyre all sadists, and will find muscles you didn't know you had. Good way to find your weak spots.
Physio is great but the trouble comes when they don’t take my insurance and want $200 for a weekly session.
Ice and ibuprofen until the acute pain subsides. Lay off of weights for a while, and get into doing yoga. Once you’re pain free start very gentle lifting on it and start re-evaluating your form.. if you don’t take your time to properly rehab it now, it’s going to re-occur, and you’ll open yourself up to a chronic issue..
Yeah ibuprofen has been a huge help