Lower left back pain after Squats,overhead press & deadlifts

[Raptor]

Hi,
I recently started weight training program, about a week old.I've been practicing martial arts for sometime and have decided to lift weights for some strength and muscle gains along with a need to strengthen my core.
Last evening, I did my round of Squats, Chinups, Overhead press, prone bridges and ended with deadlifts.I warmed up for 5 minutes before I started with my workout.
During the overhead press, I started developing the sore lower back which is natural since I my lower back is weak and this is why I have adopted this program.Now, during the deadlifts I think I had a bad form though I tried not to. I think my spine was a little rounded.I think I also didn't unlock my knees as I came down with the weights.The soreness didn't increase much but I decided to stop after 3X5.
After I was done removing the weights from the rod, I tried to stand up but I felt a sort of a slip in my muscle at the left side of my lower back along with sharp pain in that 3 inch area.This was followed by tingling sensation throughout my left leg( thigh+calf)
I am not sure if I have pulled a muscle or it's a muscle strain or something but it hasn't subsided completely.This morning it seemed a little better but during the day with work, it's back.
I lifted 30KG(instead of 27.5) on the squats and overhead presses and 50KG(instead of 45) on the deadlifts.I know this is not strictly according to the program but I dont have the exact weights for it and I didn't have a problem lifting these weights at all during the 5x5s
The blue square is where I am feeling the pain.

http://img692.imageshack.us/img692/6281/backpain.jpg
The pain is dull but gives me sharp pains if I try to bend down or if I try to twist AND bend down to the right.Could any of you what's really going on?Is the Psoas that is getting affected? The pain is nowhere near my spine.It's just the chunk of mass which is giving me sharp pains but I have a bad feeling about this.I still ahve the tingling sensation in my leg.
I apologize to be too descriptive and taking your precious time but I would really appreciate some insight on this.

[JC1947]

Originally Posted by Raptor

Hi,
I recently started weight training program, about a week old.I've been practicing martial arts for sometime and have decided to lift weights for some strength and muscle gains along with a need to strengthen my core.
Last evening, I did my round of Squats, Chinups, Overhead press, prone bridges and ended with deadlifts.I warmed up for 5 minutes before I started with my workout.
During the overhead press, I started developing the sore lower back which is natural since I my lower back is weak and this is why I have adopted this program.Now, during the deadlifts I think I had a bad form though I tried not to. I think my spine was a little rounded.I think I also didn't unlock my knees as I came down with the weights.The soreness didn't increase much but I decided to stop after 3X5.
After I was done removing the weights from the rod, I tried to stand up but I felt a sort of a slip in my muscle at the left side of my lower back along with sharp pain in that 3 inch area.This was followed by tingling sensation throughout my left leg( thigh+calf)
I am not sure if I have pulled a muscle or it's a muscle strain or something but it hasn't subsided completely.This morning it seemed a little better but during the day with work, it's back.
I lifted 30KG(instead of 27.5) on the squats and overhead presses and 50KG(instead of 45) on the deadlifts.I know this is not strictly according to the program but I dont have the exact weights for it and I didn't have a problem lifting these weights at all during the 5x5s
The blue square is where I am feeling the pain.

http://img692.imageshack.us/img692/6281/backpain.jpg
The pain is dull but gives me sharp pains if I try to bend down or if I try to twist AND bend down to the right.Could any of you what's really going on?Is the Psoas that is getting affected? The pain is nowhere near my spine.It's just the chunk of mass which is giving me sharp pains but I have a bad feeling about this.I still ahve the tingling sensation in my leg.
I apologize to be too descriptive and taking your precious time but I would really appreciate some insight on this.

I've got pain in the same area.

I got it from trying to add Military Presses to my workout.

Squats, Overhead (Military) Press, and Deadlifts are all hard on the lower back. If your back is weak, like mine and millions of other people, you need to work it, but you probably put too much strain on it by doing all three right out of the gate.

You need to rest it. Don't work out on it.

And don't go back to working out on the first day the pain is gone.

That's what I did and it's back, so for now and at least a week after the pain is gone I'm going to be stuck doing the "All American Male Bench Press Only" workout.

So after the pain is all gone I reccommmend you wait a few more days, then go back and SLOWLY work into those low back exercises.

Personally I'm not going back to Military Presses. I'm going to stick with Squats and deadlifts, but that's me.

Also, when I do deadlifts and Squats I prefer to do more sets at lower reps rather than a fewer high rep sets. That way it's easier to concentrate on form.

That's my point of view.

There are probably almost as many other points of view as there are people that workout.

In the end the best way to workout is the way that works for you.

[jbb]

I have scoliosis and tend to get a lot of pain around my sacrum. It looks like yours might be in that same area. I have found that some traction helps. Hang from a pullup bar with your arms, or hang from your ankles using inversion boots. A stretch that works really well is the yoga pidgeon pose.

It could also be referred pain. It is possible that you injured a disk and the pain is being felt outside of the spine. But if it is just muscular then stretching, traction, and foam rolling will help.