lumbar strain only one side, deadlifting

[greensoup]

well didn't feel like hitting the gym today at all but hauled my ass there. not a good idea, since on my first rep of deadlift work set, on the way up (below knee) heard 2 pops (like the ones you hear during spinal twists) and my left erector strained. now its very sore when i touch it (the actual muscle near the Lumbar region). any movement i do, i can feel it, not necessarily large amounts of pain, just feel it nagging like a neck sprain, etc, especially when i bend over.

highly doubt its a disc problem, so it seems like a muscle strain.

aside from rest, any other treatment?

in terms of prevention, would improving hip mobility / hamstring flexibility help?

also, is it just inevitable that when u get heavier and heavier on deadlifts, injury is inevitable?

thanks

[trucelt]

no injury on deadlifts is not "inevitable".....

more flexibale woujust to clarify what did you do to warm-up?
waht sort of weight progress did you follow?
do you have a pre-workout routne you follow to prep for your training? ie-stretching, foam roll and some mobility work??

[greensoup]

good point, looks like pre/warmup is what i need to work on, since i hit the gym within an 1-1.5 of waking on an empty stomach, often cold, and still in my morning grunge

i just hop on the elliptical for 2mins to get the blood flowing

leg swings and spinal twists

for the actual warmup, usually
135x6-10
225x5
315x3-5
405x2-3
then workset

so i don't really stretch or foam roll before and only do them occasionally after workouts. no real mobility work either.

[trucelt]

Hmm if its actually 2:00 minutes on the elliptical I'm pretty sure that doesn't accomplish anything.....I would think 10 minutes would enough to get your core temp up.

Also those weight jumps seen pretty big. What kinda weight are you using for your work set?

[greensoup]

today it was 485, but after the 315 warmups, i usually either use 35s and 25s or just throw another 45 on for 1-2 more warmups

10m elliptical god damn that's how long my "cardio" PWO is >