2 weeks ago i strained my lumbar area from squatting. i saw a friend in the weight room and he talked my ear off all through my warm up and work sets and i wasn’t really prepared for exercise. it pretty much healed in 2-3 days. dunking, squatting, rdls, and heavy barbell hip thrusts (heaviest loaded bar out of the three movements) are the exercises in my training routine. after my next time training my back just felt stiff espessially from dunking.
very recently i started doing barbell hipthrusts. i do them dynamically and just snap my glutes back (feels like an awesome contraction) but because i just implemented these, compounded w/ that i think the only muscle pattern i have developed for such fast extension is from dunking, my dominate leg tends to contract much much more forcefully which sometimes results in the bar being thrown up at severe angles (45 degrees!) i know this sounds very dangerous. . .
anyway, the top of my right glute max where it connects to the illium and vertebreas has been very very tight and sore. unlike any muscle soreness i’ve ever experienced. my back has sorta frozen up. in the last 24 hours i’ve been stretching my back and i have increased my comfortable ROM by like x2. during this time i’ve noticed some very subtle tingling and numbness at my toes on the same leg.
the soreness in my glute is exactly where the sciatic nerve appears to run (by looking at the pic on wikipedia) im beginning to think that i have seperate issues, one being a lumbar strain and the second is some type of glute overuse thats pinching on my nerve? squatting feels fine. can i continue to squat?? glute bridges/ hip thrusts feel fine too.
as long as i control the bar can i keep doing these? i do not have comfortable ROM to do RDLs. when i bend over at the waist and gently hang my back feels much better as far as stiffness but i also only notice the tingling right after doing this.