- Home remedies
- Chiropractic treatment
- Natural back pain relief tips
Back Injury After DeadliftingMost individuals will feel sore after a strenuous workout. But there is a difference between soreness and injury. Most of the time injuries from deadlifts are caused by not using proper form. Getting the form right is not easy, it does take practice, so do not feel bad if an injury presents.
Soreness vs InjuryMost of the time telling the difference between natural soreness from a workout and pain from an injury is pretty straightforward. But sometimes it is not as easy to tell the difference. Soreness is typically characterized by:
- Muscle ache
- Fades after two or three days
Common Deadlifting InjuriesThe deadlift has a wide range of motion and incorporates several different joints. Most injuries sustained during a deadlift are low-back injuries. Usually a sprain or a strain. But it is possible to sustain a more serious injury like a herniated disc.
Sprains vs StrainsSprains and strains are different although many use the terms interchangeably.
- A sprain happens when the ligaments that hold a joint together tear.
- A strain happens when the muscles tear or are overworked to the point of injury.
Herniated DiscA herniated disc happens when the gel-like fluid cushion between the vertebrae begins to protrude out. This can cause pain from the disc pressing on surrounding nerves or go unnoticed. Fortunately, sprains, strains, and herniated discs can all be treated conservatively. Seeing a medical professional is recommended to rule out serious conditions.
Injury Lower Back PopSome individuals experience an audible pop in the spine during a deadlift. For those that experience a pop but no pain accompanying it, it is likely gas escaping from a joint in the back. Those that experience discomfort or pain with the popping are encouraged to seek out medical attention.
Healing a Back InjuryHealing a back injury depends on the severity. The more severe, the longer it will take to heal. Most injuries can be addressed at home. Individuals that cannot stand up straight or there is debilitating pain with normal movements should see a medical professional like a:
- Physical therapist
Rest and let the body recoverIt can be tempting to get back to the gym as soon as possible, but this is not recommended until the back truly feels normal. It is recommended to rest for a few days, allowing any swelling, inflammation to go down.
Ice and heatApplying ice to the back every few hours for 15 to 20 minutes is recommended for the first three days, then heat can be incorporated. After three days if there is still pain, incorporate heat to get more blood flowing in and around the area. Use the ice for 15 to 20 minutes, wait 30 minutes, then apply the heat for 15 minutes.
ChiropractorSeeing a chiropractor during any stage of recovery can be beneficial. As chiropractors are musculoskeletal specialists that can realign the body back to its proper form. If four days or more have passed and the pain is not going away, make an appointment with a certified chiropractor or spine specialist.
Time of RecoveryMost individuals recover within a week or two. For more severe injuries, like a herniated disc can take 6 to 8 weeks. Seeing a medical professional can help speed the process and promote healing. Additional tips include:
- Setting up the bed for back injury recovery
- Anti-inflammatory diet
- Gentle stretching
- Avoiding lifting heavy objects
- Maintaining proper posture
SafetyDeadlifting can be done safely and properly without sustaining an injury. A personal trainer or a sports chiropractor can analyze an individual’s lifting form and offer recommendations to prevent injury.
Foods Good for Collagen ProductionHealthy nutrition can facilitate optimal collagen synthesis without supplementation. Protein sources that work with non-essential amino acids contribute to increased collagen production. High-quality protein sources support this process. Vegetarian protein sources include legumes or tofu are good alternatives. Collagen synthesis requires vitamin C, copper, and zinc.
- Vitamin C regulates the synthesis pathway
- Zinc stimulates the body to produce more collagen
- Copper activates an enzyme that helps mature/strengthen the collagen
- Sources of copper include nuts, seeds, whole grains, and chocolate
- Bell peppers
- Citrus fruits
- Leafy greens