Ironic night: Shoulder feels good, Lower Back not so good

[PaoloValladolid]

I learned once again that the barbell deadlift can be unforgiving when one makes a technical error. I forgot to push my heels into the floor, so I think I used a little too much lower back muscle to lift the weight. The last time I tweaked my lower back deadlifting was 4 years ago, when I tried lowering the weight slowly and make the mistake of looking down. The pain luckily went away in a few days and I never had a problem again until tonight.

Over the weekend I found I could do almost all the basic shoulder circles from Warrior Wellness without pain during the movement or the soreness that would seemingly sneak up on me hours later, right at bedtime. The one remaining exception is the back circle.

I'll wait a few days and see if this back pain goes away like last time. If not, you can be sure I'll be scheduling an appointment with my sports doctor. As long as I am not standing, there is no back pain. When I stand still, there is pain as I get up, then it fades as long as I don't move. The pain comes when I move.

After the pain goes away or I get clearance from the doctor, I have a good resource to draw from here as far as what movement therapy to use. For that I am grateful.

[PaoloValladolid]

The pain is almost gone today, thanks to Warrior Wellness, with and without assistance from heavy rubber bands.

[Scott Sonnon]

Congrats Paolo!

[PaoloValladolid]

Thanks, Coach.

The low back pain helped me to better understand how to be breathed in the Butterfly Spinal Rock, particularly the phase where the legs start to lower from the Butterfly position and thus trigger the exhalation. I found that if I allowed the exhalation to continue from the start of this phase all the way until completion (the legs are fully extended and I am lying prone again), my lower back did not feel any pain at all.

I had to adjust my "rhythm", as I was going so slow that I ran out of air to exhale and needed to inhale in the middle of the movement. This was fine until I had my little deadlift incident. Afterwards, inhaling at any point during this phase was painful for the back.

[Scott Sonnon]

Although we would never want to ilicit pain in order to learn, it is a good teacher to find efficiency.

[PaoloValladolid]

Another lesson learned:

Allow time for recovery, before engaging in exercise that hits the lower back.

My lower back felt so good last Monday, I subjected it to a kettlebell workout (lots of swings, Turkish getups, etc.). The following day, the pain returned, though not as intense as the previous week. So, one more week of just mobility work, with and without flexband assistance.

Today, my low back feels great again. Once again, I feel no pain when I stand up from my office chair. But I won't make the same mistake this time. Instead, I'll dedicate this week to Warrior Wellness, BodyFlow, standing Be Breathed, and some gymnastic hold work.

[Scott Sonnon]

I take at least one but usually two weeks off adding load to an area after the standing state discomfort level dips to zero.

[PaoloValladolid]

I should have followed Coach's advice. The Power Wheel definitely counts as "adding load".

Nothing but Warrior Wellness and Body Flow for the next 2 weeks.