Lower back deadlift injury

[mark_i]

Hi Barbel Medicine,

Following you guys for a year now - thanks! so much for your amazing resources. I actually never needed to ask anything - until now.

5 days ago, while running through my 5/3/1 BBB program, I hit my last 3/3/3 set of deadlift at 115kg, when I did one rep too many and felt my upper glutes cramping.
Thinking I can probably train through this, I hit my first BBB set of 10 reps of 75kg and on the last rep felt a pop and then a sharp pain.

I was on the ground.

Remembering Alan's video, I tried moving the entire day, doing some air deadlifts and squats. The next day (Monday) I did my bench press 5/3/1 BBB with no issues.
Continuing doing air deadlifts and squats I reached Wednesday aiming to try running through my squats day; however, a sharp pain while warming up at 30kg stopped my plans.

That was my cue to call the doctor.

I was temporarily diagnosed with a suspected tear in the lowest interspinous ligament and currently waiting for an MRI. I was given directions to perform low weight rack deadlifts and box squats.
I gave myself time to rest yesterday and the pain relaxed.
Today the pain was even lower, but when I tried doing 3 air deadlifts, I felt a pop on the last rep and the pain returned to how I felt 2 days ago.

Should I still try to be mobile? or should I just stop trying any air or non air movements for a while? Did I experience re-injury with that pop today? Is that even a thing with just doing air deadlifts?

[Keith Kahil]

mark_i

Did he give you any criteria for why he gave you that diagnosis? The interspinous ligament is a small ligament that sits between the spinous process of the spine and is incredibly strong

https://www.earthslab.com/wp-content/uploads/2018/02/Interspinous-Ligament-structure.jpg

If it is me I am trying to remain mobile, air squats would not be enough to re-injure anything structurally and popping occurring during movement is common and not directly correlated with tissue injury. Even if you have to start with partial squats, you need to start with whatever you can tolerate, even small steps, let us know how it's going, good luck

[mark_i]

Thanks! Keith - very helpful.

I guess I'll get a more accurate diagnosis after the MRI tomorrow. I'm still hoping this will turn out to be a non-ligament injury - as it these take much more time to heal - for some definition of healing.

Anyhow, following the pop I had on Friday, my pain migrated to the upper left side of my lower back, in the "connection" between the pelvis and the back. Today was finally the day the pain dulled enough and I felt "safe" to train. I went ahead and did 5 sets of 5x50kg box squats and then proceeded with my usual bench routine, skullcrushers, curls etc. I also managed to do some low-weight split squats, which made me very happy for some reason. The most difficult part about this injury is not physical - but mental.

Staying positive, becoming patient and parking my ego - theses are very challenging tasks at the moment.

[Keith Kahil]

That's great mark_i , sounds like you are on the right path, keep us updated on the progress

[Michael Ray]

Hi Barbel Medicine,

Following you guys for a year now - thanks! so much for your amazing resources. I actually never needed to ask anything - until now.

5 days ago, while running through my 5/3/1 BBB program, I hit my last 3/3/3 set of deadlift at 115kg, when I did one rep too many and felt my upper glutes cramping.
Thinking I can probably train through this, I hit my first BBB set of 10 reps of 75kg and on the last rep felt a pop and then a sharp pain.

I was on the ground.

Remembering Alan's video, I tried moving the entire day, doing some air deadlifts and squats. The next day (Monday) I did my bench press 5/3/1 BBB with no issues.
Continuing doing air deadlifts and squats I reached Wednesday aiming to try running through my squats day; however, a sharp pain while warming up at 30kg stopped my plans.

That was my cue to call the doctor.

I was temporarily diagnosed with a suspected tear in the lowest interspinous ligament and currently waiting for an MRI. I was given directions to perform low weight rack deadlifts and box squats.
I gave myself time to rest yesterday and the pain relaxed.
Today the pain was even lower, but when I tried doing 3 air deadlifts, I felt a pop on the last rep and the pain returned to how I felt 2 days ago.

Should I still try to be mobile? or should I just stop trying any air or non air movements for a while? Did I experience re-injury with that pop today? Is that even a thing with just doing air deadlifts?

mark_i just checking-in to see how things are going? Out of curiosity, did the treating clinician say why they were ordering an MRI?