As many of you know, I'm a huge fan of the deadlift. However, due to current injury, I think it best to forgo deadlifting or squatting for a week or two in order to allow for proper recovery without reaggravating my injury (the pain is coming from the sacroiliac region i.e. the "small" of the back on the right side near the upper part of the buttock). I really want to be able to do this APF deadlift-only meet in late October.
So, what if any exercises can I do that will keep strong so that when I come back I won't lose much poundage on my max deadlift? Keep in mind any form of deadlifting or any movements where the bar is on my back (squatting, good mornings, etc.) or above my head causes pain (not of the good kind).
So you can't do front squats or leg press?
What about back extensions/rows?
Powerlifting since Sept 2006
My PL Training Journal
"To give anything less that your best is to sacrifice the gift" - Pre
Cable Rows, Pullups, Extreme Leg Presses
From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
Beat the s**t outta your lats and upper back.
Superman, TommyBoy: Thanks. Those are good suggestions.
Did you goto a chiropractor? One adjustment and you may feel as good as new. Worked for me.
Be careful. I injured my lower back deadlifting and made the mistake of trying to work through the injury...
Status: Lower Back Injury. No lifting
Stats: before injury
The back is not a part of the body you should be messing with, make sure it is fully recovered and stretched out before attempting anymore heavy work with it. Back injuries can easily last lifetimes and its better to error with caution.
Ice the area for 10 minutes, and only 10 minutes, several times daily and see if that helps. I know that doesn't address what you asked but I hurt my back a while ago with the same pain you described and wish I had iced it. I hurt my shoulder recently and iced it and it helped a lot, and I've been able to work through the injury.
Remember, only 10 minutes every few hours.
Sled Dragging and Glute-Ham Raises maybe?
The Iron never lies to you. The Iron will always kick you the real deal. It never freaks out on me, never runs. Friends may come and go, but 200 pounds is always 200 pounds - a warm-up.
I would take off from exercising for a couple of weeks. You lower back is not to be toyed with, I suffered from a herniated disk for a while and believe me, it's no fun. I don't think you realize how much your lower back really contributes to a variety of movements.
Chiropractor, ice/heat therapy, foam roller... and lots of rest.
You are an experienced enough PL'er Guido to know that a week or 2 of rest is not going to hurt your performance in Oct.
I think it is going to be tough to hit the upper back and traps without using the lower back in some way... rows - nope, tbar rows - maybe, pullups - questionable, shrugs - nope... see what I'm saying...
rest & rehab dude...
Last edited by Bob; 09-21-2007 at 09:45 PM.
Try rolling out your flexors and get a massage done.
Resting is often not enough, injuries need therapy
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.