I’ve watched Alan Thrall’s video on lower back injury and getting back into it. I also saw Baraki’s video on Pain Management. What i’m wondering though is, what exactly causes it (both my case and others), as well as how to prevent it?
I tweaked my lower back yesterday while deadlifitng. I felt some kind of click/rip/sensation on the lower left side of my back. Was immediately sore, with pain centralized near that little dimple we have on the lower back (left SI joint?), and just bordering to the left of my spine, and radiating almost to my side (love handles). Sharper pain Bending over hurt, and with any sudden bracing or movements. Dull, but manageable pain while standing upright or lying down.
I was warmed up having done some plumbing work in the house right before the gym, so I went straight to deadlifting, doing 1 set with the empty bar, then 5 warmup sets. I felt fluid, no aches or pains, and I was moving the weight quite fast.
I had something similar happen a long time ago in spring of 2013. Remember feeling a couple of distinct rips in lower back, and it hurting like crazy for a week. I think back then it was more centralized around the spine rather than exclusively on one side. But I was completely warmed up, having biked to the gym, and done some active stretching. And that time it was only a warmup weight - the set before my work sets.
What I’m wondering is, what could have caused this, and how can I prevent it in the future? A muscle strain? Some kind of ligament sprain? At the end of Thrall’s video he kind of glosses over his injury saying his “it was probably just my facet joints shifting over”. I have no idea what that means, but looking it up it seems completely different from a pulled muscle strain. Is there a difference to rehab based on type of injury (muscle belly tear, connective tissue sprain, bone related, disc related)?
Next question is, How do we prevent this, or is it simply like playing Russian Roulette? Is being warmed up futile? If not, i’ve read all kinds of conflicting information on this: Stretch. Don’t stretch. Stretch, but only after. Stretch, but only dynamic stretching. Foam Roll. Wait, foam roll, but don’t ever foam roll your lower back. You should warm up for a good 15 minutes by doing the DeFranco Agile 8. The only warmup you need is a couple of sets with the empty bar. Do yoga and mobility work. McGill Big 3. Etc Etc…
Thrall’s video only explains what he did to get back under the bar and deal with the injury, not what he specifically did wrong under the bar or is doing to prevent it again