T Nation

Rotated Pelvis


TLDR: Rotated pelvis deadlifting. Removing DL's until fall term but not sure what else to do to speed recovery (I was told I'd get better over time by a doctor, but I don't know if better means no pain or better means my pelvis is normal) and prevent further injury.

Sorry if there's been a previous thread on this. I don't like the Google Site Search because it's about as helpful as a kick to the balls and I'm not sure if there's another search function that can only be activated by using the Konami code or what.

I was deadlifting about two months ago when I felt like I simply couldn't lift the bar. This was odd because it was a weight I should have been able to lift in my progression, but I bumped myself down and lifted the lesser weight I had already done next week.

The next day I felt a pain around my lower back near my glutes (it feels kind of... behind the glutes, but I can reach it by flexing the lower back muscles) above my left leg. At first I thought it was just a soreness and ignored it for a couple weeks. I managed to continue progressing on my deadlift, but the pain in the back intensified.

I saw a doctor and she told me my pelvis was rotated and sent me to a physical therapy. Had one session, and when I went back I was told that I was actually completely fine. Now, while waiting to see a doctor and then the therapist, about a month had passed and there wasn't any more pain, and the doctor had said that it would go away over time so I resumed deadlifting.

A week later my back began to bother me after deadlifting. I've deadlifted twice since then and the pain is definitely back, and I'm not sure if I was just never actually fixed or if I just re rotated my pelvis again. It's rotated so that the left side is further forward than the right. Again.

I'm hesitant to see another PT, because I didn't really feel like anything was actually accomplished, I was just given some stretches to do (that I plan on continuing now) and that was it. None of my PTs or doctors really seem knowledgable about weight lifting either, so they weren't able to tell me much aside to do some abduction/adduction exercises. For reference, I'm 5'10"-5'11" and 121ish lb. (I was 111 lb this March, and 106 this last September before I lifted, so believe it or not this is progress. I was deadlifting around 155 lb both times, and had to cut short while still adding weight to the bar every visit) so I don't have a lot of muscle mass, and what is there is fairly new.

I feel it's important to note that deadlifts themselves don't hurt to do. There's no pain while actually deadlifting, and my form is fine. I used to do them improperly and it would bother my lower back immediately after the lift, but that's been eliminated now, and it's actually my hands that take the most damage due to my weak grip. I tend to feel the pain more doing other exercises- Rows, Squats, and sometimes Benching if I have an arc. The pain only started up after days I deadlifted, however, and it faded after I didn't DL for like, a month previously.

Currently I'm eliminating deadlifts until fall term, but I'm not sure what else to do here. Should I just wait it out, or are there specific exercises or areas to work on that will reduce my chances of fucking myself up and speeding recovery?


Can you list the stretches and exercises you were told to do? It might give some clues as to what the physio found during the assessment.


I'll list just the ones that my PT gave me:

1: Hamstring Stretch
Get on your back and insert your foot into a long strap (holding both ends with your hands.) Then, pull the leg up until the stretch is felt in the back of the thigh. Hold for 30 seconds. Then, use the strap to pull the leg up and across your midline to hold outer hip muscles and hold that for 30 seconds.

2: Piriformis
Get on your back and cross legs, one on top. Pull the other knee toward chest until a stretch is felt in the buttock/hip of top leg. Hold for 30 seconds.

3: Stretching- Hip Flexor
Kneeling on one knee, slowly push pelvis forward while keep back upright until stretch is felt on front of hip. Hold for 30 seconds. (Essentially an extended lunge)

All of them are to be repeated 2-3 times per set, with 1 set per session, and 1-2 sessions per day.