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Pain in Lower Back and Outside of Pelvis

Hi. I don’t know if anyone can help me, but any advice would be appreciated.

So recently I hurt my back doing some heavy deadlifts. Yes, I know. It’s happened to the best of us. So I stopped any and all exercises which would put a strain on my back (squats, deadlifts of course, bent over rows etc). And voila, the pain went away after about a week and a half. The day after, silly me decided to practice some aerial (no handed cartwheels). Why, I don’t know, but I did. After number 3 or 4 something in my back went “loose” then the pain hit. This pain was the worst back pain I have ever felt. It hurt to bend forward. It hurt to bend to the right side. It hurt sitting down. I couldn’t sit for even 5 minutes before my left lower back and pelvis would hurt. When driving the pain would, well not exactly do down my leg but,the outside bit of my knee into my calf would hurt as well. So no pain in my thigh or anything like that. It’s like the pain leap frogged straight to my knee.

So since it was a bank holiday here recently I had to sleep on the floor for 4 days before I could go see the osteopath. He said I had a rotated pelvis, same thing my regular chiropractor usually says. He also said I had some vertebrae out in my middle back. He corrected all that stuff, gave me a little massage to release some tight muscles in my back and glutes and I went on my merry way.

I felt better initially but I still have this pinching in my hip, right at the front, like in my groin. And there is still a pain in my lower back if I lean to the side. The pain in my groin/hip used to flare up in the past if I squatted too heavy and I would have to take time off, let it cool off then resume. But it’s been at least 9 months since I’ve had it. I think I pushed too hard with heavy training without deloading regularly enough recently. But now it’s back. Plus I’ve noticed this bulge on the left side of my lower back. It doesn’t hurt if you just press it. I have to really dig my knuckle into it to feel like a dull pain deep inside my back. It seems like a mass of muscle(s) that is just stuck there in a mound, a mound of tightness. I don’t have this corresponding bulge on the right side. In fact, I can grab more muscle, fat and skin on the left side then the right in the same area and the bulge is noticeable now according to couple family members I asked.

Before being injured though I had started getting the pinching in my groin when I did leg press or lunges. Now even side lunges with body weight I feel pain both in my groin and my pelvis/lower back on the left side. I stretch and do mobility regularly although in the last 2-3 weeks I haven’t been as diligent as I usually am. I also can’t internally rotate my left hip as far as I can my right.

I forgot to tell the osteo about the bulge since I was more concerned about not being able to sit or drive comfortably, and he wouldn’t have seen it since I was fully clothed when he did the adjustments. But anyone have an idea of what it could be? I suspect it has to do with the groin pain I have. Also that side would sometimes click or feel like it was rubbing on something else when I did certain exercises (I no longer do them).

So besides the bulge, anyone have any tips for rehabbing my back/pelvis. The osteopath told me just keep training, but if I feel pain whilst doing certain exercises obviously to stop doing them. But I don’t want to stop squatting and deadlifting for ever.

Sorry for the long read. I was just trying to be thorough.

sounds familiar. Most of the pain is probably from your sciatic nerve being pinched. It tends to feel like your hip and shoot down your leg. Ice to your lower ack eases the pain quite a bit. But it tends to be very painful and very slow healing. It’s not really a good idea to stop working out. Especially squats are good for it. Obviously don’t overdo it. You should be in good hands. Its Hard to beat a good osteopath. But I’ve seen people need Cortizone shots to be able to function at all. hopefully that doesn’t happen. Really I’m just saying be patient it doesn’t heal quickly