Another tip for people watching: find what you CAN do. You need to re create mental confidence in the area so that you don't ingrain guarding patterns. So lets say you can't deadlift, well can you do a rack pull below the knee? What weight does it start to hurt? Can you do 135? Can you do sumo? Maybe trap bar? Trap bar block pulls? Literally anything. can you move a weighted bar in some fashion that mimics some aspect of the range of motion that hurt you originally. If you do this you will start to teach your brain that you can use this injured area still and it doesn't need to be guarded forever, long term guarding can lead to further injuries
Agreed. If you hurt something and decide to avoid lifting and using this area it degenerates and seems prone to injury for me personally. Even during that same session, have the confidence to maybe re test at a lower weight (unless you are clearly badly hurt) and come back a few days later and do what Frodo says above. It's crucial to get this confidence back. Great tip Frodo the hobo !
This is great advice. I used to be in the "pain is mostly all in your mind, working through it gradually is the best medicine for pain" but I've come to realize that's just not the case for me anymore. At age 37, if I tweak my back, the quickest way to recover is to take a solid two weeks off all things heavy, then ease back into things gradually starting with very light loads, essentially warm-up weight. Then in a month I'm usually good to go. Pushing through it, masking the pain, pretending it's not there when it really is just prolongs things, at least with me.
Such excellent advice! I have done a couple of these mistakes in my 40 years. Listen to this advice young men! It will save you years of pain and suffering.
It’s funny that you posted this video because I literally just tweaked a muscle in my lower back from lifting. I experienced the stiffness and everything you described. I also tried stretching it which has done nothing. “Luckily” I instinctually followed the rest of your advice before I saw this video. Thanks for all the tips!
I think, honestly, the most helpful part of this was the reassurance. "These things happen" and "don't rush things back" are two very simple, but under-used pieces of advice. The 5 tips are absolutely helpful though - but I think the idea of "don't freak out, this isn't the end of your weightlifting life" is a big part of helping people calm down the voices in their head, which are the loudest and, potentially, the most harmful, right after an injury. Great video, thanks!
Slipped a disc thurs, I'm taking all this on board. I'm not a fan of painkillers or nsaids in general so this is right up my alley. This is probably the best video I've seen so far on the subject on UA-cam, been watching for about 2 hours. Honest and experienced advice from someone who has been through it!
Wow, you made this video just in time for my second back injury here, thanks for the channel btw, some really good advice, I especially like your point at the end about avoiding diving in too early, my last injury I just kept lifting heavy cause that is what a bunch of knuckleheads told me to do, I ended up being injured for like 6 months cause I just kept lifting, only when I laid off for 3 weeks or so it did it finally heal fully. I am not going to be making that mistake again
Thanks, awesome video! I'm coming off a sad tweaked back that left my entire lower body numb for almost 2 months. Just recently able to lift somewhat normal again and been doing lots of McGill big 3 you mentioned in a previous video. Even did some yoga to help it out and I'm glad I didn't push too hard too soon. Can't lift if you can't move! Thanks!
As controversial as it may be, I found CBD oil to help tremendously with both inflammation and pain. It's probably not a good idea to use it in large doses, but it has been proven to be less harmful then other options, and can also be used in tandem with other anti-inflammatories, or pain suppressors. However, I would definitely consult with a doctor, or some other Medical Professional before using it in high doses, or regularly using it long-term.
I have not, though I have had a few injuries that probably meritted one. I'm not qualified to give an opinion on it. I can say that, after a dozen or so injuries over the last 15 years, I had periods of time where I thought I had to hang it up. Where I stand now, pain free and pulling more than I ever have before, I'm grateful that I could use the pain as a measuring stick of progress. If I masked it to get through another workout, I'm pretty sure I would be falling apart right now.
Hello, sorry the comment on this video but it’s more recent then the deadlift vid. I was wondering if you would be happy to look at my deadlift (got a video I can send) and tell me how to improve. I’m currently very young 18 years old and am doing 150kg for 5 reps for 4 sets.
lol, no, there's a skate shop next door to us with a half pipe. I almost refilmed this because of the obnoxious background noise, but didn't have time. Sorry for the audio.
I was drying my hair with a towel after getting out of the shower, and I usually dry my hair pretty furiously because I have thick wavy hair. And yeah I just tweaked my upper back hard while doing this. And it's still hurting badly hours later. Like I can't even sit normally.
@@AlexanderBromley I would rather not assume the worst unless that pain wasn't getting better. If it's only an acute twinge of pain, wouldn't it be better to keep moving? You might need to adjust the weight on the bar or the range of motion. But things generally get better on their own, and assuming the worst doesnt encourage people to make the efforts necessary to assist getting better faster.
The best thing is always to keep moving (the worst thing you can do is nothing), but how you move is most important. You get no benefit from assuming it's 'not that bad'. But there is a big risk with it. There's no scenario where stretching your low back when it is in pain is a good idea.
@@AlexanderBromley but again, that's assuming there's significant damage. Saying "there's no situation where stretching is a good idea" is absolute. It doesnt take into account any kind of nuance. That is a dangerous way to approach this. There may or may not be some kind of injury, mb and that's not how pain actually works. The sensation felt may more may not correlate with some kind of damage, but saying that a small back twinge is equivalent to literally ripping your muscles apart is incredibly demoralizing and makes things worse for people who just assume you're right. In the absolute worst case it might beappropriate, but I would say a high percentage of tweaks mean nothing in the long scheme.
@pan peter I didnt say that and I think you know that. Pain is real, but pain and damage dont correlate 100%. You may even have damage but not experience pain (being in shock, or even distracted...) being in pain is a natural experience of being human, but you can adapt your motions and not freak out about a twinge of pain that randomly happens.
Herniate a disc and u won’t be deadlifting anymore. I am a ex tree cutter logger. Always was lifting heavy stuff all time ev day. Also use go gym after work and lift more weights. Was in real good shape . Blew out my L5 in low back . Terrible injury at age 24. Changed my life forever. I am 48 now disabled with chronic disc disease. My low back is fused and just had 3 more disc removed in my neck this year. Take care of ur back and spine. Once it’s hurt it will not heal. Those discs will start goin like dominoes once u hurt one. My life is a living hell daily. Spine back neck pain horrible. Don’t hurt your back. Take it from me it’s hell u don’t want experience.
Another tip for people watching: find what you CAN do. You need to re create mental confidence in the area so that you don't ingrain guarding patterns. So lets say you can't deadlift, well can you do a rack pull below the knee? What weight does it start to hurt? Can you do 135? Can you do sumo? Maybe trap bar? Trap bar block pulls? Literally anything. can you move a weighted bar in some fashion that mimics some aspect of the range of motion that hurt you originally. If you do this you will start to teach your brain that you can use this injured area still and it doesn't need to be guarded forever, long term guarding can lead to further injuries
Absolutely. Moving as early as possible is key
Agreed. If you hurt something and decide to avoid lifting and using this area it degenerates and seems prone to injury for me personally. Even during that same session, have the confidence to maybe re test at a lower weight (unless you are clearly badly hurt) and come back a few days later and do what Frodo says above. It's crucial to get this confidence back.
Great tip Frodo the hobo !
This is great advice. I used to be in the "pain is mostly all in your mind, working through it gradually is the best medicine for pain" but I've come to realize that's just not the case for me anymore. At age 37, if I tweak my back, the quickest way to recover is to take a solid two weeks off all things heavy, then ease back into things gradually starting with very light loads, essentially warm-up weight. Then in a month I'm usually good to go. Pushing through it, masking the pain, pretending it's not there when it really is just prolongs things, at least with me.
Such excellent advice! I have done a couple of these mistakes in my 40 years. Listen to this advice young men! It will save you years of pain and suffering.
It’s funny that you posted this video because I literally just tweaked a muscle in my lower back from lifting. I experienced the stiffness and everything you described. I also tried stretching it which has done nothing. “Luckily” I instinctually followed the rest of your advice before I saw this video. Thanks for all the tips!
I think, honestly, the most helpful part of this was the reassurance. "These things happen" and "don't rush things back" are two very simple, but under-used pieces of advice.
The 5 tips are absolutely helpful though - but I think the idea of "don't freak out, this isn't the end of your weightlifting life" is a big part of helping people calm down the voices in their head, which are the loudest and, potentially, the most harmful, right after an injury. Great video, thanks!
Great info and advice. Going through a back/ shoulder injury now and these are great reminders
I ran to this video as fast as I could after I tweaked my back, in the gym right now trying to get the swelling down before it gets bad
Slipped a disc thurs, I'm taking all this on board. I'm not a fan of painkillers or nsaids in general so this is right up my alley. This is probably the best video I've seen so far on the subject on UA-cam, been watching for about 2 hours. Honest and experienced advice from someone who has been through it!
Go through and watch the bracing videos as well. More proactive you are, the less miserable the experience
Interesting.... Light stretches helped *my* back after a deadlifting injury. And moving, moving, moving. Leg presses were Heaven sent too
Honestly some of the best most practicle advise you coan get. Thanks Bromley.
Wow, you made this video just in time for my second back injury here, thanks for the channel btw, some really good advice, I especially like your point at the end about avoiding diving in too early, my last injury I just kept lifting heavy cause that is what a bunch of knuckleheads told me to do, I ended up being injured for like 6 months cause I just kept lifting, only when I laid off for 3 weeks or so it did it finally heal fully. I am not going to be making that mistake again
Bro are you a mind reader? I literally just tweaked my back today lmao
Thanks, awesome video! I'm coming off a sad tweaked back that left my entire lower body numb for almost 2 months. Just recently able to lift somewhat normal again and been doing lots of McGill big 3 you mentioned in a previous video. Even did some yoga to help it out and I'm glad I didn't push too hard too soon. Can't lift if you can't move! Thanks!
Is it okay to use a foam roller?
Very nice video, thank you
Thank you for this!!
As controversial as it may be, I found CBD oil to help tremendously with both inflammation and pain. It's probably not a good idea to use it in large doses, but it has been proven to be less harmful then other options, and can also be used in tandem with other anti-inflammatories, or pain suppressors. However, I would definitely consult with a doctor, or some other Medical Professional before using it in high doses, or regularly using it long-term.
Thanks, helpful!
Brother,
I tweaked my lower back after doing rack pull in squat shoes.
Is it normal?
Its healing tho
any tweaking isn’t normal
I recently pulled my right Lat and have been abusing Ibuprofen for a week and a half now, after watching your video Imma pull back haha.
I read that 3 packs or more of ibuprofen even cure ruptured tendons and bulging disks
Have you ever had to get a epidural steroid injection? I have one scheduled in 2 weeks and I'm wondering what you think about that. Thanks!
I have not, though I have had a few injuries that probably meritted one. I'm not qualified to give an opinion on it. I can say that, after a dozen or so injuries over the last 15 years, I had periods of time where I thought I had to hang it up. Where I stand now, pain free and pulling more than I ever have before, I'm grateful that I could use the pain as a measuring stick of progress. If I masked it to get through another workout, I'm pretty sure I would be falling apart right now.
Hello, sorry the comment on this video but it’s more recent then the deadlift vid. I was wondering if you would be happy to look at my deadlift (got a video I can send) and tell me how to improve. I’m currently very young 18 years old and am doing 150kg for 5 reps for 4 sets.
Are they doing crossfit in your gym or something? (great video)
lol, no, there's a skate shop next door to us with a half pipe. I almost refilmed this because of the obnoxious background noise, but didn't have time. Sorry for the audio.
@@AlexanderBromley haha ok. It's not that bad, I was just curious.
You have common sense aproach. Thx
I was drying my hair with a towel after getting out of the shower, and I usually dry my hair pretty furiously because I have thick wavy hair. And yeah I just tweaked my upper back hard while doing this. And it's still hurting badly hours later. Like I can't even sit normally.
Whats your age?
Does anyone have any advice for golfers elbow?
Lots of chinups
@@senakristhfon3711 terrible advice
5 things TO DO....1) DON’T stretch....🤕😆 jk lol
Pain doesnt necessarily equal damage.
True, but considering how difficult as it is to pinpoint that, it's much better to approach an incident as if there is damage.
@@AlexanderBromley I would rather not assume the worst unless that pain wasn't getting better. If it's only an acute twinge of pain, wouldn't it be better to keep moving? You might need to adjust the weight on the bar or the range of motion. But things generally get better on their own, and assuming the worst doesnt encourage people to make the efforts necessary to assist getting better faster.
The best thing is always to keep moving (the worst thing you can do is nothing), but how you move is most important. You get no benefit from assuming it's 'not that bad'. But there is a big risk with it. There's no scenario where stretching your low back when it is in pain is a good idea.
@@AlexanderBromley but again, that's assuming there's significant damage. Saying "there's no situation where stretching is a good idea" is absolute. It doesnt take into account any kind of nuance. That is a dangerous way to approach this. There may or may not be some kind of injury, mb and that's not how pain actually works. The sensation felt may more may not correlate with some kind of damage, but saying that a small back twinge is equivalent to literally ripping your muscles apart is incredibly demoralizing and makes things worse for people who just assume you're right. In the absolute worst case it might beappropriate, but I would say a high percentage of tweaks mean nothing in the long scheme.
@pan peter I didnt say that and I think you know that. Pain is real, but pain and damage dont correlate 100%. You may even have damage but not experience pain (being in shock, or even distracted...) being in pain is a natural experience of being human, but you can adapt your motions and not freak out about a twinge of pain that randomly happens.
Herniate a disc and u won’t be deadlifting anymore. I am a ex tree cutter logger. Always was lifting heavy stuff all time ev day. Also use go gym after work and lift more weights. Was in real good shape . Blew out my L5 in low back . Terrible injury at age 24. Changed my life forever. I am 48 now disabled with chronic disc disease. My low back is fused and just had 3 more disc removed in my neck this year. Take care of ur back and spine. Once it’s hurt it will not heal. Those discs will start goin like dominoes once u hurt one. My life is a living hell daily. Spine back neck pain horrible. Don’t hurt your back. Take it from me it’s hell u don’t want experience.
Nah it’s possible to fix it, Louie Simmons did that.
@@edanisgreat5118 everyone is different. I can tell you that the reverse hyper kills my L5/S1 disc herniation.