Lower back pain after deadlift

[ibench60kgbrah]

i did my first back workout in 5 weeks after taking a break from the gym and my lower and middle back are very stiff and painful when i move. i've not experienced this level of back pain since doing 3.5 hour rugby training sessions hitting tackle bags. i cant bend over at all. my legs are also stiff (probably from deads) but this is a normal level of stiffness.
currently consuming ibuprofen and applying ibuprofen gel for pain relief and anti-inflamatory.

[speedjason]

did you round the back when doing it?

[ibench60kgbrah]

did you round the back when doing it?

i tried to curve my back upwards and keep my face parallel to the wall, i thought i succeeded but didnt have a buddy to comment on my form.

[29a]

i tried to curve my back upwards and keep my face parallel to the wall, i thought i succeeded but didnt have a buddy to comment on my form.

Arch it keep bar touching shins my friend.

[29a]

Arch it keep bar touching shins my friend.

Reset all times. it ain't called a deadlift for nothing

[ibench60kgbrah]

Reset all times. it ain't called a deadlift for nothing

i did arch my back, thats what i mean by curving upwards but i might not have reset every time. il take note of that once i feel up to doing back stuff again!

[Broskis]

I cannot post links with <50 post count but just google "Lower back stretches" and very gently work your way through some of those. I emphasise gently.


How heavy did you DL to do this and how heavy did you DL before you took a break? It seems very likely that you jumped in underestimating the reduction in progress that you'd made before that break. If you go in on 220lbs or more right off the bat without having touched your back for 5 weeks you're very likley to either damage yourself or strain that muscle to the point you get DOMS(delayed onset muscle soreness) as bad as you currently do. Especially if you didnt stretch extensivley before diving in.

Definitley dont do any heavy lifting for any muscle group with something as important as you back in bad shape, I'm sure you knew that anyway but just to be safe! If I were in your position I'd avoid any excercise at all because nothing you can do is worth doing in the worst case scenario more damage.


Did you back hurt just after you'd finished your DL sets? If you'd done some serious damage I imagine it would have been aparant immediatley so don't get too concerned about it, things like this tend to blow over if you give your body the appropriate rest before going back to weights. I reckon you just have very bad DOMS because you hadnt prepared your body properly(Not many people do) and had been out of lifting for so long.

I'm no health professional so don't take this as gospel truth and if the pain persists then obviously see a doctor.


Good luck mate.



EDIT: Also take a look at the pinned topic in this forum called Deadlifting 101 and then practice your form in the mirror with a broom or something. Obviously do this when your back is better.

[tidnab]

i tried to curve my back upwards and keep my face parallel to the wall, i thought i succeeded but didnt have a buddy to comment on my form.

Don't do this... you are overextending the back (a likely cause of back pain). Instead try to keep the back straight so that nothing moves above the hips -- lower back should be tight, but abs should be tight as well to prevent overextension. Remember that "arched back" does not equal "straight back".