A couple of months ago I started experiencing pretty bad low back pain whenever squatting or deadlifting. After not taking seriously at first I eventually was forced into rehab. My program for squatting and deadlifting has been pretty simple so far. I was squat Monday and Thursdays using a high box (the pain is most severe when coming out of the hole without a box) and do regular deadlifts on Tuesday and Friday. I was doing sets of 15 with a very light weight (60kg to start on the squats and 40kg on the deadlifts) and progressing by 2.5kg each session.
For squats I’ve worked from 60kg to 82.5kg for a top set of 15 without any pain. On deadlifts things had been going fine until the last session. Previously I had done 60kg for a set of 15 without any issues, however when I attempted 62.5kg this session I had to stop after 7 due to a sharp pain in my back. This wasn’t just discomfort either; I had to quit the whole session and had trouble walking for the next couple of days after. I had done my first set at 52.5kg, and second at 57.5kg, both sets of 15 without any issues. The 60kg last session for a set of 15 went fine as well, so 62.5kg being so far off leaves me not sure what to do next. My first thought was to just drop the weight back down and try again, but I’m not sure if that would result in any different outcome. Maybe I should try and pause or tempo variation with less weight and work back up?
Also, the pain I’ve noticed doesn’t build up at all, it sort of just comes out of nowhere, so I think it may have been potentially my form getting sloppy and a bad rep throwing me off.
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Hey Alex, thanks for the questions. Sorry to hear about your situation.
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Also, check out the article Pain in training: what do? for general recommendations in these scenarios. Ideally you are also using auto-regulation (like RPE) to help manage loading while experiencing pain.
These scenarios typically take time and highs and lows in pain experiences is normal. Hang in there.