I've decided that I want to DL again, advice/experience?

[KillahBee]

*quick background for those not familiar with KB's background* I injured my back about 2 yrs ago (fucking warm-up set for squats). Went about a year with insane pain and discomfort with an extruding disc (tried PT, stretching, core workouts, several epidural injections). Finally had surgery September 06 (microdiscectomy on both sides, L5/L6). I'm just now getting back to lifting heavier (see my log, link in my sig), but still very careful with the back. I tried implementing SUPER light squats back into my routine but it was too soon.

But goddamnit, I want to DL again. There is nothing I miss more than deadlifts. I get no satsfaction from anything I do in the gym like I do from DLs. I've been slowly introducing DB DLs into my training and it's going well.

Anyway, I'd love to hear your experiences in a similar situation. As any of you who have had serious injuries will understand, I have been and still am walking that fine line between pushing myself towards progress and being careful not too push too much.

 

[Scotsman]

My biggest advice is just take it super slow. Having come back from a couple of back injuries all I know is that you can't go slow enough. I started out with super light (45lbs) romanian dl's then slowly worked my way back into them. Make sure you can stretch and recover without pain before adding weight. Do your workout and see if any problems arrise during the week following before even attempting again. If you have no problems add a tiny amount of weight and repeat the process. Make sure your core strength is as high as possible so you can reduce the strain on your back. Abdominal strength is going to be a key. Don't get impatient or frustrated or over confident.

Cheers,
Scotsman

 

[KillahBee]

My biggest advice is just take it super slow. Having come back from a couple of back injuries all I know is that you can't go slow enough. I started out with super light (45lbs) romanian dl's then slowly worked my way back into them. Make sure you can stretch and recover without pain before adding weight. Do your workout and see if any problems arrise during the week following before even attempting again. If you have no problems add a tiny amount of weight and repeat the process. Make sure your core strength is as high as possible so you can reduce the strain on your back. Abdominal strength is going to be a key. Don't get impatient or frustrated or over confident.

Cheers,
Scotsman

If it's one thing this injury has taught me, it's patience. I've always been good with that tho - when I first started training and first tried DLs, I practiced with a broom handle in the mirror.

I agree though, the best approach certainly is starting with the bar and moving up from there.

 

[Scotsman]

Yep injuries do tend to teach patient. My other advice is be ready to back off during workouts if you feel anthing going awry.

Cheers,
Scotsman