Scared of repeating injury

[Michael Ray]

Male, 22, 5'11, 184 pounds

Back around December of last year I felt a little pop and tweaked my back early in my novice LP doing deadlifts on my 3rd rep of 215, it was my work set. I don't know what I did wrong, if anything. Chiropractor said it was probably a sprained facet joint, but I don't know how accurate that is. It hurt for a few days, felt better about 3 days later, and I stupidly attempted too much weight on the deadlift, I only reduced the weight by 15 pounds. I popped it again, although thankfully the pain wasn't quite as bad.

Ever since then I've had an on-and-off very low level ache right at my hip line on my lower back, about where the SI joint is on the right side. When I lift now, my back feels a tiny bit twingy at first, but seems to get better as I go, and it felt great after my deadlift work set of 190. It also gets better when I do stretches for my right hip, which is much less mobile than my left hip.

As I get closer and closer to 215 again and then more than 215 I'm concerned about reinjury. Is it remotely possible that I just may have some sort of weakness in my spine that makes it prone to this? I sort of doubt it but could the mobility imbalance be a reason? If I've sprained the same facet joint multiple times, is it more likely to be reinjured this many months after the fact? Or is this ache just a neurological leftover from the injury courtesy of my brain?

Hey Spartan040 - sorry to hear about your recent low back symptoms.

Is it remotely possible that I just may have some sort of weakness in my spine that makes it prone to this? I sort of doubt it but could the mobility imbalance be a reason? If I've sprained the same facet joint multiple times, is it more likely to be reinjured this many months after the fact? Or is this ache just a neurological leftover from the injury courtesy of my brain?

Although this is a common thought for many people - no, that is highly unlikely and I recommend refraining from such though processes. It overall sounds like you are rushing the process back to training rather than taking time to find tolerable loading to the area. Are you using Rate of Perceived Exertion (RPE) to moderate training loads?

Check out these resources:
https://www.barbellmedicine.com/reco...e-the-process/

https://www.youtube.com/watch?v=riq-DfDDimc

[Spartan040]

Male, 22, 5'11, 184 pounds

Back around December of last year I felt a little pop and tweaked my back early in my novice LP doing deadlifts on my 3rd rep of 215, it was my work set. I don't know what I did wrong, if anything. Chiropractor said it was probably a sprained facet joint, but I don't know how accurate that is. It hurt for a few days, felt better about 3 days later, and I stupidly attempted too much weight on the deadlift, I only reduced the weight by 15 pounds. I popped it again, although thankfully the pain wasn't quite as bad.

Ever since then I've had an on-and-off very low level ache right at my hip line on my lower back, about where the SI joint is on the right side. When I lift now, my back feels a tiny bit twingy at first, but seems to get better as I go, and it felt great after my deadlift work set of 190. It also gets better when I do stretches for my right hip, which is much less mobile than my left hip.

As I get closer and closer to 215 again and then more than 215 I'm concerned about reinjury. Is it remotely possible that I just may have some sort of weakness in my spine that makes it prone to this? I sort of doubt it but could the mobility imbalance be a reason? If I've sprained the same facet joint multiple times, is it more likely to be reinjured this many months after the fact? Or is this ache just a neurological leftover from the injury courtesy of my brain?