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Hurt lower back doing deadlifts

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  • Hurt lower back doing deadlifts

    I was doing deadlifts two days ago and did something to hurt my lower back. The pain was worse yesterday but feels a little better today. I have been stretching a lot.

    The thing is now I am afraid to do deadlifts because I don't want to hurt my back again. What other options can I do besides deadlifts?

  • #2
    Sounds like you need to work on your form (rounding back perhaps). Once you're pain free reduce the weight and practice the movement. A good idea is to video and review your positioning. Don't know any replacement for deadlift, squats maybe....
    http://kitoikitchen.blogspot.com/

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    • #3
      Do I even need deadlifts? If I stick to the five essential movements of pushup, pull-up, squat, OHP, and plank, is that enough to have my full body toned?

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      • #4
        Doing the 5 basic you could do without the DL. Squats will work your glutes and hamstrings but not like the DL
        http://kitoikitchen.blogspot.com/

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        • #5
          Probably a good idea to see a doctor and find out what the injury was. If it was a muscle pull, or even partial tear, no big deal. You'll be able to ease back into deadlifts and come back stronger than ever. If it's a vertebrae or disc injury though, that will take a lot more patience and lot more care recovering. Don't want to assume the injury is the former when it's actually the latter. This is coming from a guy who used to deadlift 550 and do rack lockouts with 650, and now has to be careful picking up a dropped pencil.

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          • #6
            Get the book "The 7 Day Backpain Cure". I used the SI joint streches andafter three days I've improved dramatically. I had gone for months with pain and was just about to back to the doc again after already seeing 3.

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            • #7
              What BenC said if the injury isn't very obviously minor.

              kettlebell swings work the same muscles and many people think they're kind of fun.
              kb snatches and cleans could be used for variation.
              You can use a dumbbell, a towel through a weight plate or some other improvised weight if kb's aren't available

              Obviously they won't build the strength that heavy deads will but at least they add direct and dynamic work to the isometric work of the planks and the secondary work from the squats
              They can also add in some conditioning.

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              • #8
                Originally posted by kitoi View Post
                Sounds like you need to work on your form (rounding back perhaps). Once you're pain free reduce the weight and practice the movement. A good idea is to video and review your positioning. Don't know any replacement for deadlift, squats maybe....
                +1

                Originally posted by bcbcbc2 View Post
                kettlebell swings work the same muscles and many people think they're kind of fun.
                If she hurt her back doing deadlifts, swings are probably a bad idea.

                Hawaiigirl - I did a deadlift tutorial a little while ago that might be helpful. (Click the link!)
                "In theory, theory and practice are the same. In practice, they couldn't be more different."

                "You can have anything you want, but you can't have everything you want."

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                • #9
                  Originally posted by Al_Kavadlo View Post
                  +1



                  If she hurt her back doing deadlifts, swings are probably a bad idea.

                  Hawaiigirl - I did a deadlift tutorial a little while ago that might be helpful. (Click the link!)
                  In the short run, probably.
                  I was throwing it out as one option for a dead-less routine in the long term.

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                  • #10
                    As my gym instructor said, deadlifts is an advanced way of working out and may not be for everyone. It's important that you have the basic strength in place before you start doing the heavy lifting, and your body has to be completely warm before your first set.
                    I usually run myself warm, stretch for a little bit and do some squats first (without weights) and then perform at least one other thing on my work out routine before I start with the deadlifts.

                    It's also helpful to get an instructor to overlook that you are using the right technique. I realized I had been doing it wrong for weeks until I finally asked someone to give me a hand, and that can lead to a lot of injuries, both short- and long-term.

                    If you've never had back problems before, you should be fine as long as you change your form, but if this is something you have been struggeling with before, then maybe you should find some alternative way of working out.

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                    • #11
                      Thanks for all the responses! Definitely going to take it easy and work on good form in the future!

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                      • #12
                        Originally posted by spharx View Post
                        As my gym instructor said, deadlifts is an advanced way of working out and may not be for everyone. It's important that you have the basic strength in place before you start doing the heavy lifting,
                        Horse hooey. Deadlifts are a basic and natural way of training. There is nothing more functional than lifting something heavy off the ground. And it's scalable from an empty bar all the way up to 1000 lbs, but you don't have to start heavy. I started at 115 lbs and am now DLing over 300, but you start light.

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                        • #13
                          Originally posted by Abu Reena View Post
                          Horse hooey. Deadlifts are a basic and natural way of training. There is nothing more functional than lifting something heavy off the ground. And it's scalable from an empty bar all the way up to 1000 lbs, but you don't have to start heavy. I started at 115 lbs and am now DLing over 300, but you start light.
                          This.

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                          • #14
                            Yeah, a DL is about as simple as you can get when lifting. Now some of the derivatives might be more difficult, such as Romanian or Sumo variations, but a basic DL is as simple and natural as you can get.

                            It's also great, immediate feedback on form, and overreaching.

                            If form is good, you can get pretty heavy (Before I stopped I hit 350# before my hands became the weak link in the chain.), and even better if form is bad it hurts you, giving you an immediate reminder that you need to fix something.

                            Don't go too heavy until you have form correct, use a mirror, they're there for more than guys to make kissy faces at themselves as they DB curl.
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                            • #15
                              It's true as you say, lifting heavy stuff is a basic human skill. However, some people have problems with their backs or tendons and might hurt themselves if they do heavy deadlifts.
                              I have a friend with really bad tendons, and he' gonna start working out this week, so I told him he should build a basic strength before starting with the DL's..

                              But of course, if you start light with 50-60 KG, follow the proper technique and take care of yourself, most people should be alright.

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