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Dominic Sirianni
01-19-2010, 05:57 AM
I had a shooting pain in my right lower back on the first rep of the second set of heavy deadlift triples yesterday. I put the bar down and stopped. I did some stretching rolling and some unweighted reverse hypers. By the time I got home I could barely take my shoes off. Today my mobility is very poor and I have a lot of pain sitting or bending down. Any words of wisdom would be appreciated.

Garrett Smith
01-19-2010, 07:35 AM
http://tinyurl.com/yb2rlu2

Dominic,
Your dilemma is all too common with the exercise program you have chosen to pursue.

You should go see a good chiropractor or sports orthopod and start with some x-rays. MRI will probably be next. You may have ruptured a disc.

Good luck. My biggest suggestion would be to learn from this, and know that the same methods that caused the injury are NOT the same methods that one uses to rehab the injury.

Dominic Sirianni
01-19-2010, 07:39 AM
yeah except I wasn't doing some weird shit like diane, etc. I was deadlifting by itself. I have changed my workouts to make more sense using periodization and not doing weird circuits.

Thank you though for the input. Also I don't suffer from chronic back pain at all.

Craig Brown
01-19-2010, 07:57 AM
Got any spasms happeing in your erectors? I've had those so bad I couldn't really walk, and had to get a few sessions of accupuncture and massage before I could get any peace.

Where exactly is your pain? Also, if you don't own it yet, this is a good time to buy The Trigger Point Therapy Workbook (http://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1572243759/ref=sr_1_1?ie=UTF8&s=books&qid=1263916534&sr=8-1) it's an excellent resource for self care. It's cheap.

Hope you are feeling better-

Craig

Garrett Smith
01-19-2010, 08:18 AM
yeah except I wasn't doing some weird shit like diane, etc. I was deadlifting by itself. I have changed my workouts to make more sense using periodization and not doing weird circuits.

Thank you though for the input. Also I don't suffer from chronic back pain at all.
Suffering from chronic back pain isn't any indicator of whether or not an injury is in the future.

One of my oft-used sayings with patients regarding this is..."My car worked just fine, until it broke!" Rarely are people saying that their back hurt a little, then hurt more, then more, then all of a sudden there was a sharp stabbing pain that incapacitated them. More often it is like you said, particularly with strength training.

EDIT: For your consideration:
http://whole9life.com/2010/01/client-or-patient/

Dominic Sirianni
01-19-2010, 08:48 AM
It seems to be loosening up as the day goes on. I probably am going to take a week off - this is my deload week either way.

Steven Low
01-19-2010, 10:14 AM
If it's spine get it checked out.

If it's a muscle strain see:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

Dominic Sirianni
01-19-2010, 10:15 AM
Right now I am resting and icing. I am trying to make an appointment with a doctor. My buddy is a chiropractor who suggested to ice it and come and see him tomorrow.

Not really sure whether I should go to see him or a doctor or what...

I have health insurance thank god.

Dominic Sirianni
01-19-2010, 10:15 AM
If it's spine get it checked out.

If it's a muscle strain see:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/


How can I tell spine or muscle?

Dominic Sirianni
01-19-2010, 10:18 AM
this was during the concentric portion of the movement - this link says that strains happen during the eccentric phase.

Steven Low
01-19-2010, 10:23 AM
http://img27.imageshack.us/img27/8720/lowbackpain.jpg (http://img27.imageshack.us/i/lowbackpain.jpg/)

If it's red, it's probably muscular.
Yellow = spinal
Green = SI joint.

Both spinal and SI joint may have referring pain down into the leg (sciatica).

If it's spinal, see a doc. If it's SI joint see a chiropracter. ASAP for both.

Iliac crest is located at the junction of the L4-L5 vertebrae for reference.

Dominic Sirianni
01-19-2010, 10:33 AM
seems to be muscular - it is in the lower right side of my back right about the glutes with no leg pain. Should I still get an xray to be sure?

Steven Low
01-19-2010, 10:36 AM
X ray doesn't show anything.

If you're going to get anything it'd be an MRI.

Can you post up a picture marked with where the pain is?

Dominic Sirianni
01-19-2010, 10:58 AM
http://i177.photobucket.com/albums/w218/thefreshest1/backpain.jpg

Steven Low
01-19-2010, 11:05 AM
Actually, I wanted a googled picture marked.

I can't really tell where that is on your body...

And as far as X ray not showing anything... it won't unless you slipped something badly or hairline fractured something... or other stuff like htat.

Steven Low
01-19-2010, 11:10 AM
Honestly, that does look muscular though so if you don't wanna upload another picture.

Here's something I just wrote up on strains so there ya go:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

Garrett Smith
01-19-2010, 12:19 PM
Steven,
I definitely realize the limitations of x-rays...I was speaking to a DO radiologist the other day and he was saying the standard approach is to do films first, then progress to an MRI.

Steven Low
01-19-2010, 01:42 PM
Steven,
I definitely realize the limitations of x-rays...I was speaking to a DO radiologist the other day and he was saying the standard approach is to do films first, then progress to an MRI.
Yep. They generally always take them first... but they generally don't show anything.

It good if it shows something because MRI cost a lot on you and insurance... but in general won't show much.

It may be possible to ask the doc for MRI before xray though...

Craig Brown
01-19-2010, 02:41 PM
No leg pain indicates it's not SI joint (this only from my injury experience, I have no training or clinical exp!) as the SI joint suckes up my legs somethign fierce. Do you know that piriformis release where you sit on a lacrosse or tenis ball? If not, do a search for it and try it. It's not what the main issue is, but low back always triggers mine and you might be able to get some related relief if yours is unhappy.

Dominic Sirianni
01-19-2010, 02:46 PM
Thanks for the article Steven. I posted it to our site.

Steven Low
01-19-2010, 03:41 PM
Cool.

Good luck man. Update us as you improve.

Dominic Sirianni
01-20-2010, 05:48 AM
It feels a lot better today. No problem getting my shoes on this morning or sitting down. I guess I will start trying to work out next week.

Dominic Sirianni
02-01-2010, 07:50 PM
Feeling a lot better, easing back into the gym slowly.

Steven Low
02-02-2010, 05:03 PM
Excellent. Take it slow.....

Perfect technique for everything.

If you feel twinges then back off.

Dominic Sirianni
02-02-2010, 05:10 PM
No twinges today. My back felt a little tight and a little sore but loosened up greatly over the day. I'm not lifting anything today, just going to hit the treadmill and do some stretches and then back to lifting tomorrow.


Thanks again

Steve Shafley
02-02-2010, 07:10 PM
If reverse hypers don't bother it, get some blood flowing back there with them.

Dinging your back while lifting is, let's be honest, almost inevitable unless you are extremely careful, and even then, you will probably get some kind of stinger every now and then.

Dominic Sirianni
02-03-2010, 08:05 AM
Reverse hypers seem to be fine. Been doing about 20 unweighted ones after whatever I have been doing.

Steven Low
02-03-2010, 05:52 PM
Yeah, definitely like the reverse hypers.

Dominic Sirianni
02-04-2010, 07:44 AM
Did some squatting yesterday. Felt a little weak in the back, but no pain, today the back is a little stiff. During my warmup I was getting a LOT of clicking that felt like it was in the lower back/back of the hips when I was doing my fire hydrant circles.

anyway I'm going to rest today and probably tomorrow and just do the agile 8 and lay around.

Dominic Sirianni
02-09-2010, 11:42 AM
Been sticking with the agile 8 and I've been doing any crossfit workouts with bodyweight only.

Today is the first day my back feels great. no pain, no mobility issues.

Thanks for the help.

Dominic Sirianni
02-11-2010, 05:23 AM
Was squatting yesterday and felt a twinge in the lower back.

I put the bar down and cut the workout short. Now I feel like I am set back two weeks again.

bleh.

Steven Low
02-11-2010, 06:42 AM
How much was it?

Dominic Sirianni
02-11-2010, 06:50 AM
warmed up then:

265x3
300x3
340x1 - twinge in the back - cut the workout short.

It doesnt feel nearly as bad as it did the first time. I did a bunch of foam rolling and stretching and then iced it at home. I suspect that I went too heavy too fast.

Steven Low
02-11-2010, 11:25 AM
You would guess right.

I would've started you at less than 30-40% and only go up 10% every week or two.

Dominic Sirianni
02-11-2010, 12:00 PM
so I guess i will sit out another two weeks and then start super light?

Steven Low
02-11-2010, 03:18 PM
Yeah.

Get some massages, and work on some weaknesses if you have them... soft tissue work, flexibility, mobility, etc.

Dominic Sirianni
02-23-2010, 06:08 PM
Front Squat
33.55
38.55
43.55x3
5min row 1030m

Starting out super light. Used the women's bar today. My buddy said I would make IGX proud if they saw me. Either way I am going to do a complete reset and just do a 5 lb linear progression on squats and deads. No Rush.

Dominic Sirianni
02-27-2010, 02:29 PM
did some light dead lifts for the first time today 65#x5x5. no pain, perfect form.

Dominic Sirianni
04-07-2010, 07:52 AM
I have been progressing very slowly. No real pain, but definitely there is some stiffness in the lower back.

Also when I warm up and do leg swings, there is a bunch of clicking in my lower back.

Steven Low
04-07-2010, 05:38 PM
I have been progressing very slowly. No real pain, but definitely there is some stiffness in the lower back.

Also when I warm up and do leg swings, there is a bunch of clicking in my lower back.
Are you doing any mobility work?

Dominic Sirianni
04-07-2010, 05:46 PM
Doing Agile 8 5-6 times per week