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Raleighwood
07-07-2010, 10:12 AM
Just got done with a lifting session and hopefully have not injured myself seriously...

I was attempting to dead lift 375lbs for 5, on my 2nd rep about at knee level, I feel a crack/pop in my lower back... I immediately drop the weights, take off my weight belt and lay down on a bench. 2 weeks ago I lifted 365lbs x5 with ease.

It felt like I majorly popped/cracked my back similar to how you can crack a knuckle or when you have someone walk on your back. I had my power belt on very tight, maybe too tight?

Right now (about 30 minutes later), it is not too painful but I feel compelled by my body to maintain strict posture and a lingering feeling of my back needing to be cracked to get back to normal (which I will not do). There does not appear to be any swelling.

I don't have health insurance, so any advice beyond going to the doctor would be greatly appreciated.

Thanks for the help!

AdamBAG
07-07-2010, 10:35 AM
Ice and anti-inflammatories. Stretch. Back off the weights considerably and work back up slowly over time.

If it hurts, don't do it. No reason to have a major set-back if taking some time off and doing some rehab will fix any problems you are having.

Raleighwood
07-07-2010, 10:44 AM
Ice and anti-inflammatories. Stretch. Back off the weights considerably and work back up slowly over time.

If it hurts, don't do it. No reason to have a major set-back if taking some time off and doing some rehab will fix any problems you are having.

Thanks, that is what I was planning on doing.

Was thinking of taking a week or three off from any back/spine loaded lifts and then easing into it with a 5/3/1 style program those lifts. Maybe this would be a good time to work on my pull up/push up endurance.

Sean S
07-07-2010, 11:09 AM
It's likely you would be in alot more pain if it were something serious, so that's the good news. I would still recommend taking some deload time and working back slowly. Exactly how slow you work back will be determined by how bad things feel over the next week or so (i.e. does it get really sore and hurt alot or is it relatively minor). Either way, don't rush things back. I had some relatively minor back issues a while back and I would take about two weeks between anything heavy, but this wasn't enough to keep it from getting re-injured. I finally had to back way off and work back slowly over several weeks. This finally seemed to get things back to normal after several weeks.

joey54
07-07-2010, 06:39 PM
Lay flat on the floor and elevate your legs on something like the couch. Try to push your tailbone through the floor. Should pop your back right where you want it. You can also do this with your feet flat on the ground. I need to do this sometimes and figured it out on my own. Do not take this as medical advice, but I bet it works. If you aren't in severe pain, you are probably ok. Stretch more after lifting and off days. Take some more time warming up prior to lifting.

chris mason
07-07-2010, 07:10 PM
How does it feel now? How long has it been since you trained and hurt it?

Raleighwood
07-08-2010, 06:45 PM
I injured it yesterday (weds) at around 11am est. Spent the rest of day icing and resting. In the evening, I spent about an hour on my back on a hard wood floor and then spent sometime doing mobility movements (cat/camel back, up/down dog, mckenzie movements, etc.) Before going to bed, I had my girlfriend massage my lower back for about 20 min. I also made sure to sleep flat on my back.

I woke up this morning feeling a little sore and stiff, but I could move around decently. Went to my internship where I spent around 12 hours on my feet, and I wasn't hindered too bad.

I am hoping the worst of it has passed and that my rehab protocol worked to minimize damage. I still plan on taking it easy on heavy lifts for about 2-3 weeks and then easing back in to it.

Thoughts? Comments?

AdamBAG
07-09-2010, 09:55 AM
I injured it yesterday (weds) at around 11am est. Spent the rest of day icing and resting. In the evening, I spent about an hour on my back on a hard wood floor and then spent sometime doing mobility movements (cat/camel back, up/down dog, mckenzie movements, etc.) Before going to bed, I had my girlfriend massage my lower back for about 20 min. I also made sure to sleep flat on my back.

I woke up this morning feeling a little sore and stiff, but I could move around decently. Went to my internship where I spent around 12 hours on my feet, and I wasn't hindered too bad.

I am hoping the worst of it has passed and that my rehab protocol worked to minimize damage. I still plan on taking it easy on heavy lifts for about 2-3 weeks and then easing back in to it.

Thoughts? Comments?

That is good news. The morning after is usually when the worst of the pain will be there, at least it was for me.

Just play it safe and this will just be a slight detour.

Y2A
07-09-2010, 10:28 AM
That is good news. The morning after is usually when the worst of the pain will be there, at least it was for me.

Just play it safe and this will just be a slight detour.

Agree, if you are not in agony the morning after, that's a good sign!