Looks like I'm going to be taking it easy...

[OptimumSlinky]

Was deadlifting this morning. Did my warm up, and did 2x5 at 315-lbs. Started the first rep of my last set, and TWEAK, there goes the lower back. Pretty sure it's just a muscle thing (done this before; usually happens when I forget to look forward and up again before starting the pull). But either way, tight and hurts like hell right now, so I am going to just go ahead and chill for a couple weeks...

 

[brikis98]

These things happen. Chill out a few days until the pain subsides a bit, but don't stay idle for two weeks. Instead, start working on rehab as soon as you can. Focus on very light, high rep exercises that flush blood through the lower back to promote healing. Back extensions, supermans, good mornings, cat stretch, and hip bridges done for a few sets of 15-20 reps are all good choices. None of these should require much straining: just focus on light, easy motions that warm everything up, and you'll recover much faster.

 

[RbSX]

I feel your pain bro, last month I hurt my shoulder and my lower back and I've been taking it easy since then. It sucks ass.

 

[Ghiddy]

Never had this sort of thing happen to me, but I'm curious in case it ever does. What is the scientific desciption of what the OP experienced? Just an exhausted muscle, or a spasm or something? Is it a long term injury?

 

[SociallyChallenged]

Never had this sort of thing happen to me, but I'm curious in case it ever does. What is the scientific desciption of what the OP experienced? Just an exhausted muscle, or a spasm or something? Is it a long term injury?

Sounds more like a ligament/capsule sprain or muscle strain. Optimally, the injury would be almost maximally healed in 6-8weeks (with remodeling occurring for up to a year after). If he doesn't deal with it correctly, he could continue to exacerbate it and it could become a long-time thing.

 

[OptimumSlinky]

I'm pretty confident it's not a permanent or long-term injury, though I am no expert. I did this once before when I was learning to power clean, and got too aggressive with the weight. As I said, I am positive my back/shoulders were not properly aligned and firm when I started my pull (probably got sloppy/tired). It hurt really badly 24-hours later (could barely put my boots on), but this morning wasn't nearly as awful. Still tight, but definitely not like yesterday.

Anyways, I am resting for 72-hours (no training), then going to try and begin stretching slowly. I am going back to the US in the next few days for my mid-tour R&R, so I will probably just take the two weeks off from heavy training and enjoy resting up and just keep stretching gently.

 

[SociallyChallenged]

Stretching your back right now is like pulling through an old rubber band with a bunch of holes in it. Give it a few days, at the very least, before you stretch it. I'd suggest actually using it with very light movements (air squats, isometric "superman" exercises, etc) before you stretch it. It needs to have some substance to it before you stretch it - you're actually just gonna do more harm than good trying to lengthen it right now.