Deadlift injury

[BigDanny817]

ok so here goes.

about a year and a half ago i hurt myself deadligfting 305 lbs at about 155 body weight. i got an xray and an mri. the drs told me that i should be fine but it would take a while. no slip disc or anything serious. i also went to physical therapy for 16 weeks, but it barely helped. the dr. also stated that blood wasnt to my ligaments fast enough.

What should i do to try and rehab my back? ive been stretching and such, but im scared to get back in the gym and injure myself.

[Eric Cartman]

You need to seek the advice of a doctor and a professional physical therapist...

[BigDanny817]

ive seen two back specialists who tell me im fine, but i dont feel fine. I went through physical therapy for 4 months and it still isnt fine. Idk what else to do.

[Eric Cartman]

Well I guess the most important thing is to get some 2nd opinions, and not to do anything too risky that might re-injure yourself in the meanwhile...

Maybe other people on WBB have more experience with this sort of injury and can point you in the right direction..

[thecityalive]

Foam roll mate.

[Cards]

if two doctors said you fine, what you're feeling is probably just tight muscles and a mental barrier. I hurt my back deadlifting a few years back, took a good amount of effort to overcome to mental aspect.

[BigDanny817]

should i just ease into my workout by doing body weight exercises first? then keep moving higher and higher at a very slow pace? i feel like it is part mental but there is definately a tightness in my hip also.

[Cards]

I mean...depending on how long you've been training you could just start with 135, but if it's awkward or causes discomfort you could always just lower the weight.

[BigDanny817]

ive reinjured my back many times before and this is the longest time in awhile that ive been feeling okay. i dont want to push it so i believe i should just stretch and go light on everything until i dont feel that tightness so much.

[GazzyG]

Bodyweight squats and foam rolling combined help me a lot when it comes to rehabbing my back after an injury. Give it a try, might be good for you too.

[BigDanny817]

body squats help a ton actually. i can already feel my back loosening up. does anyone else have any good exercises to get me back into lifting weight form? ive also been doing deadlifts with just plates and that seems to help a lot too.

[Cards]

ankle and hip mobility exercise. foam roll your hamstrings and calfs. sit in the bottom of an olymic style squat and push our your knees. foam roll with a foam roller, lacrosse ball, softball, medicine ball, etc. there's a ton of different stuff you can do, even a dynamic warm up will help to loosen your lower body.

[Squat]

I had a lower back injury about 2-3 years ago. I could barely bend over and it turned out to be a bulging disc. I had to go to physical therapy for about 6 months. I have to be extremely careful with deadlifts. Trying icing your back, that really helped me and if you have a foam roller, that can help too.

[chris mason]

If you keep hurting yourself your form is obviously bad. Seek the help of someone who actually knows what they are doing and fix your technique.

In terms of rehab, a great exercise is to get a monster-mini jump stretch band (you can get them from www.westside-barbell.com) and stand on it and then place the other end over your neck. Spread your feet out a bit and proceed to do deep good mornings. Focus on controlled speed and use higher reps. It will pump blood into the area and help the tendons and ligaments to strengthen.