|
Anonymous #1
|
 deadlifts fucked my lower back 
#19925367 - 05/01/14 03:55 AM (9 years, 11 months ago) |
|
|
Ive been workong out alot for 3years, but for some reason never gotten to doing deadlifts until yesterday, so i packed on 75kg to get a feel and started doing 6reps 4 sets. made sure my form was good my back was alighned. today my lower back is fucked i cant move up and down, is this normal? I know after working out it hurts but this is pretty bad. Can i take a pain killer because i need to go out and do and cant be walking around like i got kicked in the balls.
|
 Krackatus
Registered: 11/15/09
Posts: 1,013
Loc: UK 
Last seen: 4 years, 1 month
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19925881 - 05/01/14 09:21 AM (9 years, 11 months ago) |
|
|
Technique is probably shoddy mate. That or its just DOMs. Give it a few days and see how you feel. Just take it easy for the time being.
--------------------
"I thought I knew a lot about psychedelics before I encountered DMT... it showed me that I knew virtually nothing." - Terence McKenna
|
 Endure
The Anal Demon
 
Registered: 10/17/13
Posts: 4,906
Loc: New York
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19925889 - 05/01/14 09:24 AM (9 years, 11 months ago) |
|
|
1. when was the last time you stretched your hamstrings?
2. when was the last time you stretched your glutes?
3. when was the last time you stretched your quads?
4. when was the last time you stretched your calfs?
5.You need to do weight that you can handle, you dont just jump into doing anything at a weight that is obviously too much and leaving you crippled the next day.
6. I have no reason to believe you popped a disc out unless your back was in pain directly after, if this sticks around go to a spine specialist and get an mri after x ray
7. ice it a few times a day and take aspirin
8. do not go to a chiropractor
--------------------
Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada 
|
Re: deadlifts fucked my lower back [Re: Endure]
#19926105 - 05/01/14 10:33 AM (9 years, 11 months ago) |
|
|
The first time you ever do an exercise you should certainly be doing it with the minimum amount of weight possible to get your form down. That means starting just doing the motion without a bar. Next step up would be 135 lbs (one plate on either side). You have to use full 45 pound plates to get the bar the correct height off the ground.
You went up to 165 and probably had terrible form. How many sets / reps did you do?
|
XUL
OTD Janitor
Registered: 03/16/05
Posts: 28,261
Loc: America 
Last seen: 4 years, 5 months
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19926194 - 05/01/14 11:06 AM (9 years, 11 months ago) |
|
|
Quote:
Anonymous said:
Ive been workong out alot for 3years, but for some reason never gotten to doing deadlifts until yesterday, so i packed on 75kg to get a feel and started doing 6reps 4 sets. made sure my form was good my back was alighned. today my lower back is fucked i cant move up and down, is this normal? I know after working out it hurts but this is pretty bad. Can i take a pain killer because i need to go out and do and cant be walking around like i got kicked in the balls.
Do you feel sore? Or is it spiking pain? Does the spiking pain travel?
If you have never done deadlifts before then the exercise may have elicited an intense soreness. Deadlifts are often underestimated and overlooked. In my opinion it is one of the most useful lifts a person can do -- lift an object off the floor.
You can have a straight back and still execute a deadlift improperly, in my opinion. It's so important that you take a deep breath, clinch your abdomen and entire body as hard as you can, and push through your feet. Keep in mind that throughout the duration of the rep you will need to keep your entire body flexed (especially abdomen) in order to protect the spine. Some people use the valsalva maneuver and hold their breath for the entire duration of the rep (I use this during heavy lifts that pose a greater risk to the spine). Other people use controlled breath which is when you release your breath slowly throughout the rep and remain rigid still (I usually do this for hypertrophy and endurance training).
Whatever you do, make sure you research proper technique before using deadlifts.
If you never deadlifted before I doubt you muscles are ready for the shock it will give your body. Don't assume you are superman just because you did some squats and bench a lot. It is very unwise to start strength/power training deadlifts without ever having been exposed to them before. Why would you jump right into one of the most intricate lifts at full throttle? You need to use some light weights (perhaps with light bumper plates) and get your central nervous system accustomed to executing the lift.
Keep in mind that during squats, deads, and cleans, you are directly loading your spine. These lifts aren't something you want to do without being well informed.
I recommend reading the Essentials of Strength Training and Conditioning from the NSCA.
http://www.amazon.com/Essentials-Strength-Training-Conditioning-3rd/dp/0736058036/ref=sr_1_1?s=books&ie=UTF8&qid=1398963590&sr=1-1&keywords=essentials+of+strength+training+and+conditioning
I would follow up with lots of videos from crossfit.com archives. I have watched many of their video tutorials and they seem to be spot on as far as form goes. Also... watch the Mark Ripptoe videos on youtube. He seems to know a lot about proper form.
http://www.crossfit.com/cf-info/exercise.html
Or get a properly certified trainer. Perhaps with a CSCS credential.
At least those are my thoughts on the matter.
--------------------
TRUMP 2020
Edited by XUL (05/01/14 11:40 AM)
|
theRAPeutic
Hueman
Registered: 07/22/13
Posts: 8,702
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19926705 - 05/01/14 01:19 PM (9 years, 11 months ago) |
|
|
It just sounds like you're sore and new to the workout. I remember the first time I did leg day, I squatted, deadlifted, and legpressed, real heavy. I could not walk right for a week.
|
Uzziel
O_o
Registered: 12/30/10
Posts: 11,689
Last seen: 4 years, 4 months
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19926716 - 05/01/14 01:21 PM (9 years, 11 months ago) |
|
|
Sounds like he hurt something if he can't bend back and forth without feeling pain. Being sore doesn't mean you can't bendover..
I'd say wait it out and let it heal till you feel 100% again before you try and workout...and next time, use a lot less weight to start.
|
theRAPeutic
Hueman
Registered: 07/22/13
Posts: 8,702
|
Re: deadlifts fucked my lower back [Re: Uzziel]
#19926839 - 05/01/14 01:46 PM (9 years, 11 months ago) |
|
|
No pain no gain.
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada
|
Re: deadlifts fucked my lower back [Re: theRAPeutic]
#19926914 - 05/01/14 02:06 PM (9 years, 11 months ago) |
|
|
Why would you do leg press if you're doing squat and deadlift already? Machines tend to be pretty shitty, especially the leg press.
|
theRAPeutic
Hueman
Registered: 07/22/13
Posts: 8,702
|
Re: deadlifts fucked my lower back [Re: pwnasaurus]
#19927903 - 05/01/14 05:22 PM (9 years, 11 months ago) |
|
|
I burn-out on leg press before I'm done.
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada
|
Re: deadlifts fucked my lower back [Re: theRAPeutic]
#19927994 - 05/01/14 05:41 PM (9 years, 11 months ago) |
|
|
Quote:
theRAPeutic said:
I burn-out on leg press before I'm done.
What?
|
theRAPeutic
Hueman
Registered: 07/22/13
Posts: 8,702
|
Re: deadlifts fucked my lower back [Re: pwnasaurus]
#19928046 - 05/01/14 05:50 PM (9 years, 11 months ago) |
|
|
I don't think I could make that any more simple... Leg press at the end of leg day. I use it as an isolation exercise ever since knee surgery and bad atrophy.
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada
|
Re: deadlifts fucked my lower back [Re: theRAPeutic]
#19928143 - 05/01/14 06:09 PM (9 years, 11 months ago) |
|
|
Well you actually made it much clearer with that last sentence.
Why would you do leg press when you're already doing squats and deadlifts. Leg press is just a shitty version of squats.
|
theRAPeutic
Hueman
Registered: 07/22/13
Posts: 8,702
|
Re: deadlifts fucked my lower back [Re: pwnasaurus]
#19928274 - 05/01/14 06:46 PM (9 years, 11 months ago) |
|
|
I like the leg press. I can finish off with working solely the bad leg, which is like a damn peg to my good one.
|
Endure
The Anal Demon
Registered: 10/17/13
Posts: 4,906
Loc: New York
|
Re: deadlifts fucked my lower back [Re: pwnasaurus]
#19928493 - 05/01/14 07:29 PM (9 years, 11 months ago) |
|
|
Quote:
pwnasaurus said:
Well you actually made it much clearer with that last sentence.
Why would you do leg press when you're already doing squats and deadlifts. Leg press is just a shitty version of squats.
i dont do squats anymore regular.
i find that putting one of those big bouncy balls between me and the wall an then putting a bar on allows my back to be completely straight and then i get a little more glute quad and hamstring action. its without a doubt the best form and way to do things. if you use a bar you need someone to help put the ball on but in general you go lighter with this workout because it places more focus on your leg muscles then without the ball
--------------------
Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada
|
Re: deadlifts fucked my lower back [Re: Endure]
#19929092 - 05/01/14 09:21 PM (9 years, 11 months ago) |
|
|
I'm not really following. Do you have a video of this exercise you can link to?
|
MR14
Registered: 10/31/08
Posts: 4,830
Loc: 
|
Re: deadlifts fucked my lower back [Re: Anonymous #1]
#19929213 - 05/01/14 09:38 PM (9 years, 11 months ago) |
|
|
things i can advise you to do is to foam roll before and after training
(foam roll hamstrings,quads,back etc, and do mobility exercises for lower back, dynamic work)
warming up to a heavy weight is important, you should do the exercise light a few times before adding weight.
--------------------
|
Endure
The Anal Demon
Registered: 10/17/13
Posts: 4,906
Loc: New York
|
Re: deadlifts fucked my lower back [Re: pwnasaurus]
#19929412 - 05/01/14 10:06 PM (9 years, 11 months ago) |
|
|
Quote:
pwnasaurus said:
I'm not really following. Do you have a video of this exercise you can link to?
if you take a big bouncy ball, and put it between you and the wall, place it around your butt-lower back, and then squat will keep your back 90 degree
--------------------
Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance
|
Endure
The Anal Demon
Registered: 10/17/13
Posts: 4,906
Loc: New York
|
Re: deadlifts fucked my lower back [Re: Endure]
#19929417 - 05/01/14 10:07 PM (9 years, 11 months ago) |
|
|
--------------------
Im only aloud to post once an hour. Because 'Sell Your Soul' doesn't like me. so if I am responding to you, that means you are above of the utmost importance
|
pwnasaurus
Stranger
Registered: 07/16/08
Posts: 12,317
Loc: Canada
|
Re: deadlifts fucked my lower back [Re: Endure]
#19931527 - 05/02/14 11:06 AM (9 years, 11 months ago) |
|
|
That seems far less useful than a regular squat. It engages way less of your core and isn't a normal sports movement. I train to actually play sports, not just to get big.
|
|
Threaded
Previous
Index
Next
Buy Bali Kratom Powder 
Unfolding Nature: Being in the Implicate Order
Edit 
Reply 
1 2 3 all )
whattheheck
PDU
MOTH
Tasty_Smurf_House
wrestler_az
ZippoZ
Cracka_X