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Old 03-08-2008, 02:09 PM   #1
Carl Pawluk
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First back injury during CF

Today, I was scheduled to do "Diane" scaled to 185 lb DL and reps of 15-9-6.
I've been with the program for a couple of weeks and have done well so far. Here's what happened today...

I did the CF warm-up. Then started "Diane" with an initial DL set of 10 with 135. I felt a very small sharp pain about 1 cm. to the right of my spine (lower lumbar area). It was very small so I continued. Foolish, I know!! I put on the 185 and did 6 or so until I noticed the sharp, stabbing pain more frequently. I then stopped and hung it up for the day. The pain seems positional now. It's more nagging than painful really. I'm curious if perhaps this is a fluke or should I be scaling the weight down for a while, or what? Like I said, I'd been doing ok so far. My DL has been coming along great. I did feel pretty blah today even after yesterday's rest day.

Opinions and/or suggestions on what to do now are welcome. Be gentle, I know I dicked up by continuing after the first sign, but there's nothing I can do about it now. Where do I go from here?:
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Old 03-08-2008, 02:36 PM   #2
Andrew G. Greenberg
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Re: First back injury during CF

Don't do anything that exacerbates it. Wait until the pain goes away. Ramp back up super-conservatively.
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Old 03-08-2008, 03:24 PM   #3
Leah Turner
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Re: First back injury during CF

Take a few rest days until you feel 100% and no less, imo.

The first time I went for my max rep DL I was an idiot and although I thought I took it slow, I didn't. I laid in bed that whole weekend, could barely walk, my whole body aching, and even laying down hurt. It happens.

Take this time to get good nutrition, helping you heal faster.
"Mein Herz schl
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Old 03-08-2008, 05:41 PM   #4
Robert Callahan
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Re: First back injury during CF

Sharp pains near the spine are always dicy because they could be bulging or ruptured disks... does it hurt to bend over and touch your toes? or does it hurt to really arch your back a lot? I would load up on ibuprofin and ice it and rest. If it hurts to touch your toes or arch your back or if it doesnt go away after a week, get it checked out and really really make sure that spine is in alignment for DL any kind of disk injury will come from that hope it heals well

"I swear by my life and by my love of it that I will never live for the sake of another man, nor ask another man to live for mine"
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Old 03-08-2008, 07:03 PM   #5
Doug Holland
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Re: First back injury during CF


It sounds like your right SI is out of alignment.

If you hurt a disc you would not be able to move.

Do like Robert say's and ice low back. 20 minutes on - ten off.

Ibuprofen will reduce inflammation but be careful of exerting your back. Muscle relaxants make you vulnerable to further injury.

Robert made a good point. If you can touch your toes without pain you will be ok. However, try this:

Stand in a military stance. Put your arms to your side and lean back as far as you can without moving your legs (upper torso). If you feel a pinch at the right side, then it is SI.

Go see a Chiropractor. My Dad is a Chiropractor and we work together in our practice. That is his basic exercise to determine that issue.

Now, we also can't rule out that you pulled in erector muscle. So take it easy and warm up reallllllllll good before your next dead lift.

Pulled muscles take 2-4 weeks to heel. SI related subluxation take 1 week.

My Fat To Fitness Log And Pictures "DL is the TRUE test of strength. Either you can lift the darn thing or you can't." - Veronica Davis
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Old 03-10-2008, 12:34 PM   #6
Shawn Hansen
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Re: First back injury during CF

Do you have any knee or ankle problems? I have gotten similar pain before during the DL, after analyzing my form i saw that i was subconsciously leaning a little bit on my stronger leg, this tilts your hips a bit (sometimes barely noticeable) and can cause an imbalance in the lumbar area. Add your DL weight to that mix and that can be a recipe for disaster.

Stay straight and keep the spine erect. If you cant keep the back straight it could be a flexibility issue in your hammies.

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Old 03-10-2008, 02:59 PM   #7
Steph Campbell
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Re: First back injury during CF

after putting my back out a month or so ago, doing heavy squats, i can relate to your pain.
it turns out i had actually popped a disc and your symptoms sound pretty similar to what i had.
i attended a well respected physio in my area who specialises in muscular and skeletal re-alignment and also kineosiology or somethin!.
i took 3 weeks off training, then eased back in gently. attended the physio once a week for 3 weeks then once a fortnight for another 2 visits.
would definately advise plenty of rest and seek the advice of a professional.
hope this is of some help to you.
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Old 03-10-2008, 07:11 PM   #8
Carl Pawluk
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Re: First back injury during CF

Thanks folks. Perhaps I should really bring the weights down. I guess just because I can lift the weight doesn't mean I'm doing it correctly. I'm going for better fitness and I feel that this program can provide that even at a scaled version.

Thanks again for the advice and information. I rested yesterday, saw my chiro today. I ran, benched, and did some pull-ups today. I didn't notice any pain. I think I'll stick with bodyweight squats for the time being and increase slowly on all of my oly lifts.

DUH!!! Shoulda done all of the above in the first place!
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