I fucked up /fit/
>save deadlift for last back movement
>all platforms are taken
>decide to wait 10 or so minutes
>one finally opens up, proceed to do warmup sets
>work up to PR
>start doing PR sets
>3rd set final rep
>feel muscle pop in back
>rerack immediately and head straight to stretching area for 10 minutes
What do I do? Any people with experience of this? Should I take time off? Any help would be greatly appreciated
You're lucky af if it was a muscle and not your disc. And stretching after that is the worst you can do, because you can make it even worse by adding pressure there.
Put some cold on it, lie down and go see a doc if the pain radiates to your legs / glutes
also try to diagnose which particular muscle it is that you pulled. look up stretches for the quadratus lumborum and try them carefully, if they trigger the muscle up then you basically need to do a better valsalva in the future by squeezing your abs harder and not overextending your back as hard.
it hurts only when i move my back quickly. left side, mid back. yes i can move. range of motion is fine. no swelling.
i'm going to ice it now. is there any need to see a doctor if you know it's 100% a muscle injury?
thanks for the advice, ill look now
sounds ok, just ice it for the next 2 days and take a 2 week rest to let it heal
you can take ibuprofen to counter inflammation but I've heard it's bad for recovery so don't go overboard
stretch a ton. I'm assuming you're pretty young and you probably pulled a muscle. As long as you pulled it and didn't actually hurt your spine you're golden. Just deadlift smarter next time.