2 months ago I got a vertebra that turned during a heavy deadlift, it touched my sciatic nerve, it was kind of painful. I can still remember the "pop" in my back and the electricity coming down my left leg.
That's definitely a sign that I am doing something wrong in my movement. I decided to film myself when doing deadlift. I can say that I improved my form, but still, when I see the film, I don't find my form totally correct.
What I essentially tried to correct is the buttocks activation, ie I think "push with your buttocks" when doing the exercise. But still, it looks like I am falling forward and it looks like I am rising my hips too quickly. Also, I try to do a Valsalva maneuver (I inflate my stomach and block my breath) in order to stabilize the spine. But I am still afraid to get this "pop" in my back, so I keep deadlifting with light weights.
I've read that you have to think about pushing the heels into the ground, but it doesn't help me.
Could you point me out what you see that I am doing incorrectly ?
Thanks for your help!