I’m going to try and keep this condensed and really hope for some good advice. Thanks
4 months ago I hurt my lower back deadlifting. It wasn’t an immediate pain but something that developed overnight. There was no sharp pain, shooting pain, or leg pain, just very stiff, especially in the morning.
I ice it 3 - 4 times/day, stretch and roll it.
Took about 2 weeks off of lower body work and then returned. It felt about 80% okay this point.
Re-injured myself doing light squats. Back to how it was at the beginning. Take another 2 - 3 weeks off. It’s getting better but very very slowly. At this point I’m a bit worried because I would like to think that I can distinguish between muscle and joint pain and this doesn’t feel muscular. The pace of recovery is also very slow.
I’m in the gym doing only upper body work and avoiding any spinal loading. It’s at around 60-70% but falls repeatedly into total injury if I so much as jog across the room.
I decide to say fuck it and totally abstain from physical activity for about 6 weeks. At the end of this period it feels pretty good. I can’t tell that it’s injured but I fear that any activity will send me back.
I start in the gym doing light upper body, lots of stretching, rolling, and biking.
I do the above for about 3 weeks. If I go a little heavy on the bench I have some soreness the next day but a different kind than originally. This soreness subsides in a day. A good sign. Jogging also no longer re-injures it.
I continue increasing the weights but still only do upper body.
Yesterday I squatted the bar for about 3x8. I also benched pretty heavy ( with a big arch) and my back seems ok today. Only very very mild soreness.
I want advice going forward. How to re-introduce things. What to watch for. Special exercises etc. I’m scared and really don’t want to re-injure it.
P.S - I went to the doctor about 6 weeks after the injury because I was worried I slipped a disk or something serious. He did the usual tests and said I hadn’t. Gave a prescription for physio but I never went as I don’t have insurance and don’t have the money to spend.
I have only injured it once in 8 years of lifting ( when I was 16 ). It was a pretty serious injury and I went to physio for about a month. Haven’t had any problems since ( I’m 22) and I regularly deadlift 400lbs +.