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Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 2:30 am
by MoscowBarbell
Tweaked something in my lumbar spine during heavy deadlifts. Not a herniation, but feels tight and locked up. Rest or active movement?
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 3:02 am
by CaliFlex
Movement is medicine mate. Do not lie on the couch all day. Walk as much as comfort allows.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 3:35 am
by ArcticBarbell7
McGill Big Three works wonders. Bird-dogs, side planks, and modified curls. Do them daily to build bracing stability.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 4:10 am
by CoachIronwell
Avoid stretching it out aggressively. Often, the lumbar muscles are spasming to protect the joint, stretching makes it worse.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 4:45 am
by SteelCoast45
Reverse hypers if your gym has one. Untaxed decompression does miracles for shifting blood into the lower back area.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 5:15 am
by MoscowBarbell
No reverse hyper here, unfortunately. Did some bird-dogs just now. Very tight but pain didn't increase.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 5:42 am
by CaliFlex
That is a great sign. If the pain does not peripheralize down the leg, it's likely structural fatigue/spasm.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 6:20 am
by ArcticBarbell7
Keep the bracing high even for simple tasks like tying your shoes. Avoid flexion for the next 48 hours.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 6:40 am
by CoachIronwell
Try bodyweight glute bridges as well. Waking up the posterior chain unburdens the erectors.
Re: Recovering from Lower Back Tweaks
Posted: Wed Jun 03, 2026 7:10 am
by SteelCoast45
How is your hip mobility? Tight hip flexors drag the pelvis forward, making deadlifts a lumbar nightmare.