General

Agree with everyone who says that @antisora12 has a weak core.
During my heavy lifts my core is always the first muscle to get fatigued. As well as during long RUN were my pace is between between 7-8mins.

All I can say is do core EVERY SINGLE DAY. What you've done is made yourself more prone to injury. It's not serious. There is no hernia. Your muscle is just bruised. No one really cares if it hurts. Remember mind is body. So with that don't let yourself look weak & you won't be weak.

Stretch fluids rest. You rested enough IMO get back in there & start dead lifting.

@antisora12: probably best if you stay away from conventional, it uses more lower back then sumo. deload a bit. take a week off the gym maybe 2 if you want. if after a week the pain is still there start to add more core strength workouts. ab wheel, planks and dead bug are 3 of the best core strength workouts you can do. avoids doing things that hurt. not just working out if sitting while on the computer hurts then find a different postilion to sit in that dosnt hurt. i also have back pain but mines came from a knee injury. haven't been able to progress in the deadlift for practically a year. you might have to do what i did and get really good at your other lifts

I went through the same issue multiple times but mostly minor. The most severe was about a month but I had medical assistance my entire path to recovery. There are only 2 options to getting better. You can still workout light-medium weight and take a long time to heal but will never be 100% or you can do minimal exercise but can work at almost 100%. Ive gone through both routes for various areas and I rather just heal up first. I heard working out when hurt or with improper form causes you to compromise and cause further injury (which is probably what you did). What I found to be very effective (for me) because I was plagued with back and leg injuries throughout high school was doing light massages and light stretching. Im not sure how you heal but for me I felt loosening my body up and letting it do its own thing was the best. The only injury I ever really tried to work through was my ankle injury and thats the only injury that has still come to hinder me when working out. If youre confused by the amount of advice given I would say give all the easy/non workout ones a try first before trying to get back at working out. Im pretty sure you wouldnt want to compromise your body by forcing it to do something when injured

@benchpresser: Funny thing is that this happened when I tried out sumos.. Def doing conventional for now on.

I've been in similar situations before and if you're still feeling the lower back pain half a year later then something's definitely wrong and I wouldn't recommend just jumping back into another dead lifting program. That's a recipe for a herniated disc.

Prolonged and chronic pain like that means your lower back muscles are still being strained and irritated causing intermittent inflammation. If you've stopped doing deadlifts then it could be another exercise you're doing that is irritating it, or it could even just be your posture or how you sleep.

I would definitely look into physiotherapy, it can get expensive so I'd go for maybe 3-5 sessions and once you learn the stretches and techniques properly then you can just do them by yourself at home, typically they'll have you use a foam roller for a lot of them and that's something you can buy yourself.

Goodluck man, recovery can be a pain in the ass. When you do start deadlifting again start light as hell and work your way up. Avoid 1 rep maxes until your back is completely healed. I'd even switch up your stance, many people have back problems pulling conventional but find less irritation when they switch to sumo, it really depends on what your body type is.

@antisora12: No. Your back needs to heal first.

But once that's done, if you haven't been following any particular workout regimen/program, you better do so for the sake of not injuring yourself (and to not alter it in any way whatsoever).

@chema: No not at all.

Does the pain increase when you straight-raise one of your legs? (making close to a 90 degree angle with your legs)

@antisora12: Do physio. Your back is injured, why would you go back into a strength program.

@jaytokyo: Should I do a program? Like Starting Strength or Stronglifts to get my lower back strength back?

@upcomingnerd: I'll cuss too on occasion, but only loud enough to where youll only hear it if youre like right next to me.

I just try to refrain sometimes because the gym I go to have some real grade A people. People that yell and scream and pump themselves up stacking plates and plates and plates on a bar(like literally this guy had like 6 plates on each side) and then not even lift it.

reset the weight, go light until the pain stops, and above all watch your form. no weight jerking

@imaclubyou: lol I yell, cuss, whatever it takes to amp myself up.

@antisora12: Yeah hold your breath going up. Tbh, that's what helps me the most.

I used to think people that grunt and yell were ass hats but when you start going heavy it really helps when you exhale. Granted, I don't yell across the room, echo my voice, or yell obscenities... I just sound like I'm taking a really bad poop haha.

@antisora12: i had a back strain i think 6 months ago, i stopped deadlifting/squatting, basically workouts that put to much strain on my lower back. Choose alternative workouts that puts less stress on it and when you're ready slowly start deadlifting again but with a lighter weight, just don't rush it.

@imaclubyou: I'll keep that in mind man, thanks for the tips/advice. Is there a video that describes this so I can get more in-depth info?

Just did a few invisible deadlifts (I do this to memorize the correct form) I did as you told me, sticking my chest out and using my legs more. I used my legs and they were hurting a bit (in a good way). Wish I knew of this sooner. Thanks. For core do I just contract and hold my breath as I go up?

@imaclubyou: Core also plays a part, you're right.

Pain in the lower back is normal if it only last a day... but if it's been going on for so long you were probably using your entire back(the point where youre arching it) to lift when it should mostly be your legs, lower back, and I think core, not sure on that last one.

Make sure your back stays straight the entire time. To help with this stick your chest out. It feels awkward and may be even impossible to do, but stick out as far as possible, like past your shoulders, and you're good. When you lift it's suppose to ride off of your shins.

I'm saying this because the best treatment is to prevent it from happening in the first place.

Also, just for the record my max is 365 on DL with legs shaking and on the verge of passing out. When people talk about workouts I need to flex too sorry XD

@upcomingnerd: The weight? Too be honest I don't even remember. I think it was 2 plates? I don't know man, sorry.

@antisora12: What were you pulling when you hurt it btw, if you don't mind sharing.

@readers: Alright thanks bro, physiotherapist it is.

@antisora12: Yeah, it could help strengthen your muscles in the lower back and fix whatever postural issues you may be having (which could be adding to your back pain). I would also recommend getting your form checked out when you're doing deadlifts.

I don't know how bad your injury is, so I would look to your doctor to see if they would refer you to a physiotherapist. You may have to pay out of pocket which can be very expensive - unless you have some kind of insurance that can pay for it. But it's definitely worth it if you are able to do it.

@antisora12: You have to be very careful with DL, especially if you lift heavy. Make sure your form is correct. For now, just take it light or skip DL until it fully heals. If it has already been so long though, maybe you should get a second opinion.

@readers: No I've not. Does it help alot?

Have you tried physiotherapy?