Mild Pain in Low Back after Deadlifts

chaddukes · 03-16-2009, 06:53 PM

Hello,

I love deadlifts. I've only started doing them about 3 or 4 months ago. But, I love them. I've been including them in my routines twice per week. I go as heavy as I can go with good technique. I've analyzed my technique and have had a very experience trainer watch my technique. I'm pretty sure that I'm doing everything right.

I've had no issues with lower back pain before; not while lifting or otherwise.

While doing my routine today I was warming up with light weight Deadlifts. I start with like 90lbs, then 130, then 180, etc. After the first or second set I noticed a tiny bit of pain in my lower back. I didn't thing much of it. I stopped and stretched my hamstrings, and periforma (sp?) and did some hip swings. Then continued my progression. Next set I noticed the same mild pain, so I stopped and stretched again. Then I went to my heavy sets and started to lift. On the third rep I noticed the pain again, but this time it was more noticeable. So, I stopped and moved on to something else.

The pain is right where my spine and pelvis meet. It seems to be more on the left side than the right. And it really isn't very painful, but I just don't want to take any chance with my lower back. The only things that I did different than usual were to put my cardio first in my workout instead of last. So, I got right off of the treadmill, took a minute to rest and then went right to deadlifts. And, I experimented with a mixed grip for the first time.

Any advice? I'm thinking that perhaps I need to take a break from so many heavy deadlifts? I'll skip it next week and then start to only do them once per week, and stick with other variations (pull throughs, SLRDL's) with a lighter load to get my hams and glutes. It could also be possible that this didn't happen while deadlifting and happened earlier and I simply didn't notice, or it could be accumulation? I don't know...thats why I'm here!

Any insight is appreciated!
Chad

UConnJulie · 03-17-2009, 11:44 AM

Yes, take a break from deadlifts. Once a week should be sufficient.

Try some prone press ups. They are generally good for back health.

chaddukes · 03-17-2009, 05:21 PM

Quote:

Originally Posted by UConnJulie

Yes, take a break from deadlifts. Once a week should be sufficient.

Try some prone press ups. They are generally good for back health.

Julie, what do you mean by prone press ups?

I intend to do a few sets of lighter weight pull throughs tommorrow. I'll report whether or not this causes any furthering of the issues.

Also, I've felt no pain or stiffness in that area today.

UConnJulie · 03-17-2009, 09:25 PM

Try a search of the injury forum ... I have posted about it before.

chaddukes · 03-19-2009, 06:31 AM

FYI, No additional pain at any point since then. I did pull throughs this AM with no issue. Haven't deadlifted again. I'm skipping a week and then putting them on a once per week max limit.

It really was a pretty minor pain, but I just don't want to take chances with my back.

Julie, thanks for your input. It is amazing that you take so much of your time to come here and help people. I'll be adding those prone press ups to my routine.