I’m 24 years old male, been lifting for nearly 10 years consistently, along with occasionally adding other sports, mainly Muay Thai.
I have been dealing with issues in my lower back for the past 3 years. It all started when I was still in college, had a new born baby, and worked 3 nights a week, while still hitting it hard 2x a week in the gym and not scaling back often enough given my lack of rest time.
I pulled a 200kg deadlift, which was OK, but then I decided to go for a second rep. My lower back rounded as I pulled and at lockout I likely done some damage but it didn’t show until next week when one morning I coughed and I felt a brutal shooting pain in the right side of my low back.
This slowly improved so much so that I could be bacj in training as long as I paid attention to my form. Then 5 months from there it started to get bad again and I finally seen a chiropractor who rubbed out the knot, which is allegedly a loose ligament ‘rolled up’ aggregating the joints and sciatic nerve. I had this injury coming back to bite me about every 7 to 12 months, either unexpectedly, or after losing pelvic stability when squatting, in which case I felt kind of a crack in the area followed by a sharp pain.
In all cases, chiropractor and rest usually fixed the issue in a week or 2 enough so that I could ease myself back into training.
The reason I decided to write this (not so short) post, is because lately it has been a bit more annoying than I’m used to, even tho gyms are closed, I’m training at home with no access to weights heavier than about 20-25kg, which is my full gym back plus a 15kg dumbbell in it for improvised stone carrys, but because of my back I rarely do them.
It’s getting to the point when it flares up after I have a run, sometimes after normal bodyweight workouts for lower body.
I tried yoga (usually makes it worse), some stretches I do morning and night, only takes 2 mins, helps me keep it in check most times, and I started a warm up routine 6-7 weeks ago to improve anterior pelvic tilt because I seem to have it, which also results in butt wink when I squat with a bar, and I’m sure it makes running more harmful as well.
Usually I feel a slight lump on the right side of my low back/pelvis a little bigger than on the left when it flares up, and I have trouble standing up straight.
Apologies for the long post, I wanted to give a picture as clear as possible of the issue, maybe some of you have seen or experienced similar before.
I really appreciate any help at all, thank you in advance.