Recovering from Lower Back Tweaks

MoscowBarbell · Post by **MoscowBarbell** » Wed Jun 03, 2026 2:30 am

Tweaked something in my lumbar spine during heavy deadlifts. Not a herniation, but feels tight and locked up. Rest or active movement?

CaliFlex · Post by **CaliFlex** » Wed Jun 03, 2026 3:02 am

Movement is medicine mate. Do not lie on the couch all day. Walk as much as comfort allows.

ArcticBarbell7 · Post by **ArcticBarbell7** » Wed Jun 03, 2026 3:35 am

McGill Big Three works wonders. Bird-dogs, side planks, and modified curls. Do them daily to build bracing stability.

CoachIronwell · Post by **CoachIronwell** » Wed Jun 03, 2026 4:10 am

Avoid stretching it out aggressively. Often, the lumbar muscles are spasming to protect the joint, stretching makes it worse.

SteelCoast45 · Post by **SteelCoast45** » Wed Jun 03, 2026 4:45 am

Reverse hypers if your gym has one. Untaxed decompression does miracles for shifting blood into the lower back area.

MoscowBarbell · Post by **MoscowBarbell** » Wed Jun 03, 2026 5:15 am

No reverse hyper here, unfortunately. Did some bird-dogs just now. Very tight but pain didn't increase.

CaliFlex · Post by **CaliFlex** » Wed Jun 03, 2026 5:42 am

That is a great sign. If the pain does not peripheralize down the leg, it's likely structural fatigue/spasm.

ArcticBarbell7 · Post by **ArcticBarbell7** » Wed Jun 03, 2026 6:20 am

Keep the bracing high even for simple tasks like tying your shoes. Avoid flexion for the next 48 hours.

CoachIronwell · Post by **CoachIronwell** » Wed Jun 03, 2026 6:40 am

Try bodyweight glute bridges as well. Waking up the posterior chain unburdens the erectors.

SteelCoast45 · Post by **SteelCoast45** » Wed Jun 03, 2026 7:10 am

How is your hip mobility? Tight hip flexors drag the pelvis forward, making deadlifts a lumbar nightmare.