Fuck me. I visited snap city for the first time in my short 2½ months of lifting. Was doing light deadlifts. Only 2pl8 and was doing 10 reps and 3 sets. On my second set at 8th rep I fucked up my back. I finished my other lifts but obviously stopped doing dl's. My right side of lower back hurts a bit, nothing too serious since I was able to finish my training and walked back to my flat.
DLDR I was an idiot and did not maintain proper form and hurt my right side of my lower back. What should I do to speed up my healing process? What are the dos and dont's?
too many reps per set if you've only been lifting 2.5 months dead lifts are very taxing on the body do not try and keep up with what experienced lifters on here are repping. I would do 5x5
Jason Johnson
First question is to determine how snapped your shit is user. Does this lower back pain travel to your legs or not?
Nicholas Brooks
Ty mate. I will keep that in mind.
Leo Martin
No lie I just recovered from snap city. I did PH3 like a dumbass and snapped my back warming up with 3plate. Happened on Monday and here we are on Saturday perfectly fine. Couldn’t walk straight for 2 days but after that I’m fine. Gonna do squats on Tuesday
The pain does not travel my leg. It is just in my lower back (right side).
Bentley Ortiz
Should I push my squat to 3 plates. I could do 285lb for 3 reps
Jaxon Ortiz
Kikes are not welcome here
Joshua Russell
You can go for a ORM but don’t do it for reps. My squat max is 450 so 315 is relatively light for me. But beware snap city can happen at any weight. I messed up my back two years ago warming up with 225.
Owen Long
I figured for me the danger lies in whether i can hold the weight without even squatting. It's a struggle but i never wore a belt. Im 19 btw.
Bentley Brown
OP here. And this was 3rd time this week I was preforming dl's. As I said, I'm a dumbass.
Jack Carter
Have you been stretching your hamstrings thoroughly?
Mason Cruz
Good news is that your nearly fine. Probably just pulled a muscle. Nothing serious with your spine or you’d feel it in your legs.
Just take it easy. Switch back heavy exercises like squats and Diddys for their uglier cousin excerices that don’t use back. Do until you feel like it doesn’t hurt that bad then go light on back exercises and work your way back up as your back feels more comfortable.
Jacob Howard
Not thoroughly no. Cant say that I have.
Julian Brooks
Unless you are in agony you probably pulled a muscle near or around your spinal cord. Keep moving and change position often. Support your back. Stretch. Take pain relief and drink plenty of fluids.
Bentley Lopez
Honestly just stop doing deadlifts. Are you trying to compete in powerlifting? If not, there is zero point in deadmemes. They are not 'integral to every lifting program' and they are definitely not a good mass builder. It's an ego lift.
Probably just pulled something, then. Do some stretches, a couple minutes per leg a few times a day. Get a foam roller if you can and work your back and legs, seriously, it helps. Do some really light deadlifts, like just under your warm up weight, a couple times a day, but try to rest other than that.
Give it a week or so, you'll be fine.
Ayden Butler
Ty for your take on my situation fren. Advice noted.
