So I was lifting last week, and I was working on a new lift (hang clean). I moved up a fair bit, which may have been a bit soon, even though it felt fine at the time. The next day I moved up on my deadlifts as well, which is usual.
I did the cleans on Monday and the DLs on Tuesday, but on Thursday I went in and had some lower back pain. Disregarding it after talking to a friend about a similar experience he had, I directed some extra attention to warming up and stretching out my back the best I could, and then going back to hang cleans.
Friday I returned, and I had a much more noticeable back pain. I decided to not lift and do some intervals on the bike instead, along with some ab work and movement prep.
This whole weekend I’ve been taking care not to stress it, but it still noticably pains me now, not just when under stress. I read the recent article posted here about coping with lower back pain, and it suggested unilateral movements.
Basically, if you skipped all that, I’m looking for some unilateral movements or movements that will not stress the back that will ‘replace’: squat, deadlift, bent-over (pendlay) row, hang clean.
Also any tips to hasten recovery would be welcome, as I’m sure some others have experienced this.
If it would be best to lay off for a week, or however long, I will do so (though not happily, heh).