Back in March I hurt my back. No idea how but it just started hurting. After a couple months it “healed” but pain is still lingering. I was convinced I had some kind of bulging or herniated disc so I did everything I could to rehab that… tons of spinal decompression, upper back strengthening (lat pulldowns, pull ups, chest supported row, etc), glute and core exercises, etc. Pain is better if I don’t do anything to flare it up then it stays around a 1/10. Like a sharp tingling sensation right near the disc around L4/L5. Physical therapy isn’t helping much.
Well I finally convinced my doctor to order a MRI and it came back mostly normal. Seeings that I don’t have a bulging or herniated disc I want to get back into doing deadlifts but I’m afraid because the last time I tried it flared my pain up really bad and I was only doing 65lbs. Before I hurt myself I used to be able to do a below the knee rack pull w/ 405lbs for several reps and with good form. I did not train the conventional deadlift from the floor at heavier weights because I experienced form breakdown when training heavy, mostly due to mobility issues.
Anyways, lately I’ve been doing band kneeling hip thrusts and those seem to help. I’m really hesitant to add in deadlifts but they may be just what I need to rehab my back. I’m also debating starting w/ front squats because I can keep a vertical torso and gain strength there without actually doing deadlifts yet. Would appreciate ya’lls advice.
I do need to be very careful that the work is being done by my hamstrings (hip hinge) and not my lumbar spine. My low back is very strong, much stronger than my hamstrings and I think esp when doing conventional deadlifts, it takes over and places more strain on my back.