Daily Mobility Exercises by Dr. Kelly Starrett Forums Back 1st Deadlift WOD–back hurts badly

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    • #71215
      AvatarMatt J Bowden

      Hello All. I’ve been crosfitting for about 6 weeks, but first WOD with deadlift strength piece 2 days ago. Did 10-8-6-4-2. Did pretty well with weight, but as soon as I got home, I felt my low back tighten up. I woke up very stiff and sore, and now day 2 still stiff, and having trouble walking. No sharp pain, which is I assume good, but is this a muscle pull or something worse? 

    • #75560
      AvatarNathan Richer

      I think this daily rx is for you:

      as for the DL, it is not uncommon to be sore when you do something for the first time.  try to loosen it up with some work on the low back and glutes. if you are feeling pain, then you should go to see a clinician.
      over time adaptation will occur. however, with the DL, low back soreness can also mean that you are not using your glutes enough and your low back is compensating by overworking. you may also see problems in your hamstrings. 
      you’d also want to examine your bracing and posture during the DL and make sure you are remaining in good position the whole way.
      last, you will want to make sure you are hinging at the hip properly. if this is your first time with the DL, i would find a good coach to check you out on your form so that your low back soreness doesn’t develop into something more serious.
      search ‘deadlift’ for a bunch of videos available here in mobilitywod.com on the performing the DL safely and properly.
    • #75561
      AvatarMatt J Bowden

      Thanks for the help David. Appreciate it. Will focus on these things. I’m sure my form was lacking. Thanks again. I can say after a few days, and some mobility work from the low back tweak fast fixes video, I can report much improvement. 

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