CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-15-2013, 03:14 PM   #1
Jo Hsu
Member Jo Hsu is offline
 
Jo Hsu's Avatar
 
Profile:
Join Date: Mar 2012
Location: State College  PA
Posts: 230
Back stretches after lower back tweak during deadlift?

This morning, I tried for a new Deadlift 5RM and stupidly pulled when I should have just given up... I felt a pop towards the top of the lift and dropped the weight immediately. I've been to the doctor and (*knock on wood*) he said it looks like there's no nerve damage, but I'm pretty shaken up by the whole thing. I've always been a bit scared of deadlifting heavy, and I really want to make sure I don't make this situation worse... The doctor said stretching was a good idea-- I was wondering if you guys had suggestions for good stretches that might help recovery?
__________________
The Wandering Jomad - The spaz of fitness has arrived
CrossFit Level 1 | USAW Sports Performance Coach
  Reply With Quote
Old 04-15-2013, 03:27 PM   #2
William Garrett
Member William Garrett is offline
 
William Garrett's Avatar
 
Profile:
Join Date: Aug 2012
Location: Anchorage  AK
Posts: 151
Re: Back stretches after lower back tweak during deadlift?

Quote:
Originally Posted by Jo Hsu View Post
This morning, I tried for a new Deadlift 5RM and stupidly pulled when I should have just given up... I felt a pop towards the top of the lift and dropped the weight immediately. I've been to the doctor and (*knock on wood*) he said it looks like there's no nerve damage, but I'm pretty shaken up by the whole thing. I've always been a bit scared of deadlifting heavy, and I really want to make sure I don't make this situation worse... The doctor said stretching was a good idea-- I was wondering if you guys had suggestions for good stretches that might help recovery?
I didnt see where you said you were in any pain or discomfort? You only mentioned a pop and your visit to the doctor. Not quite sure what your trying to recover from?

Your body is under alot of load, spinal, muscle-skeletal, joints etc. Stuff will make noises when lifting heavy, especially if your not going heavy all the time. Obviously you did hear a pop and was a cause for concern and stopped.

I assume you worked up to a solid working 5RM before pushing the envelope? I do a light row, foam roll, bar hangs, hip flexor strecthes, hamstring & quad stretches before/after a heavy DL sessions.
__________________
M/35/5'10@190lbs/L1 -- Squat 420, FS 325, DL 520, Press 215, Bench 315, 5k Row 19:30

Last edited by William Garrett; 04-15-2013 at 03:30 PM..
  Reply With Quote
Old 04-15-2013, 03:40 PM   #3
Jo Hsu
Member Jo Hsu is offline
 
Jo Hsu's Avatar
 
Profile:
Join Date: Mar 2012
Location: State College  PA
Posts: 230
Re: Back stretches after lower back tweak during deadlift?

Quote:
Originally Posted by William Garrett View Post
I didnt see where you said you were in any pain or discomfort? You only mentioned a pop and your visit to the doctor. Not quite sure what your trying to recover from?

Your body is under alot of load, spinal, muscle-skeletal, joints etc. Stuff will make noises when lifting heavy, especially if your not going heavy all the time. Obviously you did hear a pop and was a cause for concern and stopped.

I assume you worked up to a solid working 5RM before pushing the envelope? I do a light row, foam roll, bar hangs, hip flexor strecthes, hamstring & quad stretches before/after a heavy DL sessions.
Oh I'm sorry, I don't know how I missed that detail. My lower back is rather sore, and I feel soreness in my hips and in my right leg. I'm icing the lower back in regular intervals...
__________________
The Wandering Jomad - The spaz of fitness has arrived
CrossFit Level 1 | USAW Sports Performance Coach
  Reply With Quote
Old 04-15-2013, 04:15 PM   #4
Joshua Biernacki
Affiliate Joshua Biernacki is offline
 
Profile:
Join Date: Oct 2012
Location: Oxford  MA
Posts: 39
Re: Back stretches after lower back tweak during deadlift?

I have a hand out that I would be willing to share.

Email me garagegymjunkie@gmail.com
__________________
Joshua Biernacki
Garagegymjunkie.blogspot.com
  Reply With Quote
Old 04-15-2013, 04:38 PM   #5
William Garrett
Member William Garrett is offline
 
William Garrett's Avatar
 
Profile:
Join Date: Aug 2012
Location: Anchorage  AK
Posts: 151
Re: Back stretches after lower back tweak during deadlift?

Quote:
Originally Posted by Jo Hsu View Post
Oh I'm sorry, I don't know how I missed that detail. My lower back is rather sore, and I feel soreness in my hips and in my right leg. I'm icing the lower back in regular intervals...
No problem!

Any loss of control of weakness in your leg(s)? I would also try some heat in intervals as well, this works well on muscles sometimes especially lower back. I know it works for me

I would also stretch


check (LINK is GTG) for a good amount of stretches
www.mobilitywod.com
__________________
M/35/5'10@190lbs/L1 -- Squat 420, FS 325, DL 520, Press 215, Bench 315, 5k Row 19:30
  Reply With Quote
Old 04-15-2013, 05:14 PM   #6
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Back stretches after lower back tweak during deadlift?

Reverse Hyper type stuff. Even if you don't have access to one and can only do it with BW. Go slow. Used these a lot after I hurt my back twice in 2010. Didn't have a hyper so I layed on a block and held onto PB.

Another is to hang from rings and do straddle swings. These seem really good for loosening up my hips and lower back. Pikey swings on rings or PB work ok too.

Bench works alright as well but you might have to bend your knees which is fine.

Sometimes I like one leg deadlifts with a DB to work on my right hip/lower back QDR pain.

Besides that I like to lay on my back and do leg swings from side to across my body almost into a scorpion stretch and I will do wipers with bent or straight legs as well as laying on my back and doing a double leg circle ( I arch my lumbar and I find this loosens up that tightness sometimes popping that QDR ).

The last thing I do is what they call snaking your lower back. Kinda odd looking, since it basically looks like your humping the floor. Sometimes loosens up my back.
  Reply With Quote
Old 04-15-2013, 05:54 PM   #7
Jo Hsu
Member Jo Hsu is offline
 
Jo Hsu's Avatar
 
Profile:
Join Date: Mar 2012
Location: State College  PA
Posts: 230
Re: Back stretches after lower back tweak during deadlift?

Wow, Blair, thanks for all the suggestions. Forgive my ignorance, but what does PB stand for?
__________________
The Wandering Jomad - The spaz of fitness has arrived
CrossFit Level 1 | USAW Sports Performance Coach
  Reply With Quote
Old 04-15-2013, 07:41 PM   #8
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Back stretches after lower back tweak during deadlift?

ParallelBars.
  Reply With Quote
Old 04-16-2013, 02:28 AM   #9
Siomon Witt
Member Siomon Witt is offline
 
Profile:
Join Date: Apr 2013
Location: Crestwood  IL
Posts: 2
Re: Back stretches after lower back tweak during deadlift?

I think you should take advise from a professional Chiropractor :---
  Reply With Quote
Old 04-16-2013, 09:10 AM   #10
William Garrett
Member William Garrett is offline
 
William Garrett's Avatar
 
Profile:
Join Date: Aug 2012
Location: Anchorage  AK
Posts: 151
Re: Back stretches after lower back tweak during deadlift?

Quote:
Originally Posted by Siomon Witt View Post
I think you should take advise from a professional Chiropractor :---

Welcome, nice 1st post
__________________
M/35/5'10@190lbs/L1 -- Squat 420, FS 325, DL 520, Press 215, Bench 315, 5k Row 19:30
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Lower back injury - possibly from deadlift... first back problem David McLean Injuries 4 01-27-2010 08:14 PM
stupid deadlift mistake(mild mid back tweak) Heath Powell Injuries 0 11-03-2008 09:17 AM
Deadlift - hurt lower back Jaime Steele Injuries 8 05-23-2008 01:12 AM
Deadlift and the Lower Back Joe Cavazos Exercises 12 08-01-2007 01:06 AM
Deadlift @ Lower back pain Kevin Burns Exercises 25 02-26-2006 08:15 AM


All times are GMT -7. The time now is 10:25 AM.


CrossFit is a registered trademark of CrossFit Inc.