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I hurt my lower back on a dead lift a few weeks ago. I just looked my back over in he mirror and can see that my left side mid to lower back muscle is much smaller than my healthy right side. I have never noticed asymmetry like that before. What am I dealing with. Should I be really worried or is this just part of being an injured lifter?I still have pain and have altered my lifts accordingly to get healed up asap. Thanks.
First up ask yourself why are you Deadlifting? If youre a Powerlifter theres no way out of it. But if you are lifting for other reasons (health, aesthetics) you dont actually have to Deadlift. If you are doing it simply because its cool or hardcore then you may want to re-think it. Theres other ways of strengthening the musculature that maybe safer and/or more beneficial for you. Box Squats for instance.Once your back pain has subsided somewhat you could try doing some Back Raises to build up the erectors. BTW I love Deadlifting but I only do them a few times a year. Basically just to see if the rest of my programming is working. When my Box Squats go up so does my Deadlift.
No one is going to be exactly symmetrical, however if it's asymmetrical enough to cause injury, you should correct it. Start with single leg deadlifts, single leg hip raises.
First up ask yourself why are you Deadlifting? If youre a Powerlifter theres no way out of it. But if you are lifting for other reasons (health, aesthetics) you dont actually have to Deadlift. If you are doing it simply because its cool or hardcore then you may want to re-think it. Theres other ways of strengthening the musculature that maybe safer and/or more beneficial for you. Box Squats for instance.Once your back pain has subsided somewhat you could try doing some Back Raises to build up the erectors. BTW I love Deadlifting but I only do them a few times a year. Basically just to see if the rest of my programming is working. When my Box Squats go up so does my Deadlift.
Hmm, definetley not doing it cause its cool, I workout alone at home. I threw it into my program as part of shockwave. Also had used it years ago, but OK thanks for the input.
No one is going to be exactly symmetrical, however if it's asymmetrical enough to cause injury, you should correct it. Start with single leg deadlifts, single leg hip raises.
Cool thanks. It is pretty asymmetrical, I just am not sure if it was so asymmetrical before the injury. I wonder if it could have withered so much from this one issue. Corrective work will be my focus once I'm ready for it. Thanks again.
I was in a car accident a few years back an have a herniated disk in my lower back and am quite familiar with pain and tweaks, because I'm always in pain my Back is constantly tight to protect it, and after I get a massage around once a month to relive some tightness both of my lower back (erector spinae) are huge compared to Pre massage! So maybe your injury is causing one side to tighten up. Two exercises I love for relieving tightness are reverse hyper extensions on a medicine ball & bench and also laying back on a medicine ball and going back to wear my head touches the ground, brace near a wall, both I these really help strengthen and loosen the areas! Hole this helps
I was in a car accident a few years back an have a herniated disk in my lower back and am quite familiar with pain and tweaks, because I'm always in pain my Back is constantly tight to protect it, and after I get a massage around once a month to relive some tightness both of my lower back (erector spinae) are huge compared to Pre massage! So maybe your injury is causing one side to tighten up. Two exercises I love for relieving tightness are reverse hyper extensions on a medicine ball & bench and also laying back on a medicine ball and going back to wear my head touches the ground, brace near a wall, both I these really help strengthen and loosen the areas! Hole this helps
OK, I'll try that out. I have been using a foam roller but feel like I need to get the pressure from my belly side through my back side, like I am over arched in my lower back. I have not found a way to get some pressure through that direction.Any one dealing with an overarched lower spine?
Inversion table 3 times a week gradual increase in angles and time help me whenever my back is yelling at me.
training log
https://docs.google.com/spreadsheets/d/1yQ7u-n9iU7R910fUgcAEo5NJoUZzT3w1zLC5qYyaGZE/edit#gid=1795865688
First up ask yourself why are you Deadlifting? If youre a Powerlifter theres no way out of it. But if you are lifting for other reasons (health, aesthetics) you dont actually have to Deadlift. If you are doing it simply because its cool or hardcore then you may want to re-think it. Theres other ways of strengthening the musculature that maybe safer and/or more beneficial for you. Box Squats for instance.Once your back pain has subsided somewhat you could try doing some Back Raises to build up the erectors. BTW I love Deadlifting but I only do them a few times a year. Basically just to see if the rest of my programming is working. When my Box Squats go up so does my Deadlift.
I thought deadlifts were like a standard, really important exercise that we're all supposed to do...?
First up ask yourself why are you Deadlifting? If youre a Powerlifter theres no way out of it. But if you are lifting for other reasons (health, aesthetics) you dont actually have to Deadlift. If you are doing it simply because its cool or hardcore then you may want to re-think it. Theres other ways of strengthening the musculature that maybe safer and/or more beneficial for you. Box Squats for instance.Once your back pain has subsided somewhat you could try doing some Back Raises to build up the erectors. BTW I love Deadlifting but I only do them a few times a year. Basically just to see if the rest of my programming is working. When my Box Squats go up so does my Deadlift.
I thought deadlifts were like a standard, really important exercise that we're all supposed to do...?
Deadlifts are a good strength builder, but for aesthetics, they really are not a particulary efficient exercise with regards to hypertrophy. This is why most serious bodybuilders don't deadlift. I would suggest all but advanced trainees to deadlift (assuming aesthetics is the goal), but if you are risking injury, definately eliminate it.Regardless, the assymetry has to be fixed. You can still risk injury elsewhere.
Thanks Ibo. Well, I shall continue my deadlifts then 🙂
No one is going to be exactly symmetrical, however if it's asymmetrical enough to cause injury, you should correct it. Start with single leg deadlifts, single leg hip raises.
+1Uni-lateral training is a GREAT way to fix assymetry (just ask Jay Cutler, who won 4 Mr. Olympias with one leg bigger than the other).Cory
I thought deadlifts were like a standard, really important exercise that we're all supposed to do...?
Really depends on goals. For aesthetics, they are not highly important. They do develop overall thickness, especially working the posterior chain, but you don't NEED to do them. The lumbar can get sufficient work from hyperextensions (weighted when bodyweight is no longer enough).For instance: Arnold Deadlifted, but it was not a primary part of his bodybuilding routine.I Deadlift, but will take breaks from it for periods of time... or will sub it out for Rack Pulls (to work on the upper 1/2 of the lift).Cory
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