hello fitizens, I havent visited here in a long time.>just turned 30 and I started lifting weights again seriously for the first time in about 8 years>suffering from a lot of chronic illnesses that have kept me sedentary>normally just do cardio and band exercises for maintenance >doing deadlifts>pretty sure my form is good, have a lot of past experience lifting>doing them on kettlebells for the first time so i dont have the reference of the barbell scraping up my shins so im not entirely sure if my form is good but Im pretty sure>get 30 reps into my set>go to set kettle bell down>suddenly back locks up in excruciating pain>been bed ridden and crippled for 2.5 weeks>finally feeling better and can walk normally againThis was my first serious injury in my life so this is totally new to me. How do I make sure this doesnt happen again? Do I just go right back to working out? Should I avoid deadlifts forever? This was literally 2 weeks of hell I cannot repeat. Any tips for gradually getting back into weight lifting and avoiding injuries and slowly building muscle? Any advice for strengthening the lower back?
>>77297664first, get well soon brothajust as a reference, even though i dislike his PL-focused content, this is basically what i went through and how i regained functionality and strength back: https://www.youtube.com/watch?v=2c-fD-9enIwmovement is healthif you are able to walk, move, do PARTIALS, do themnot doing them will 1000000% not help you in any shape or form, this advice is no longer curriculum standard of medicine, unless it just happened and acute movement impairement is present- do partial, no weight RDLs with a painmeter of max 4/10, spam them throughout the day, similar to 'greasing the groove' method, every 30/60 mins, do some reps, even if you can at most do an 20° angle, do them no matter how stupid it looks- AGAIN JUST TO REMIND YOU: DONT GO ABOVE A LOW PAIN METER SCORE, NO PAIN NO GAIN WILL NOT WORK HERE- apply heat whenever possible (hot water bottle, heating mat, sauna but dont go alone unless you wanna risk of dying when crippled within)after 1-2 weeks, your mobility will start increasing, your confidence will strenghten- when reaching (perceived) full mobility cycle, start with hyperextensions, assisted, with the aim of doing them weighted; high rep range (20/30, choose whatever you want)- hyperextensions will be your bread and butter, never leave them, never stop doing them ever again, if you dont work out, still do them, when you die, do them in death- ignore other lower back exercises, deadlifting or any variation of it, will still be a skill issue at this point, just spam hyperextensions and bw RDLsfor (nightly) pain:take ibuprofen (if really strong, together with pseudoephedrine hydrochloride), unless:- you are allergic to it or take other medication- active stomach problems (bleeds etc)- kidney, liver or heart disease
Sorry about your state, OP.But let this be a lesson to all lurking newfags who think that straining your spine with useless exercises like OHP, deads and squats is a good idea.
>>77297664Stretch a ton for a month then you're good
>>77298237kill yourself
