I was warming up for deads yesterday, feeling fine, and did a decompression hang before my heavy work set. When my feet touched the ground there was an immediate shooting pain through my left spinal erector. I've been getting this for awhile after sets of pull-ups but not nearly this bad. It seems to have something to do with hanging from a bar. :confused: I hadn't deadlifted for two weeks and was coming off of a deload week.
Zen diagnosed this as a muscle tear in my journal but I'm having second thoughts because it feels only a little tender today. That area has been prone to injury since I initially hurt it when I was 13.
Any insight or opinions would be helpful. :)

Zen diagnosed this as a muscle tear in my journal but I'm having second thoughts because it feels only a little tender today.

I didn't tell you you had a tear, I said you should assume that you could have one.

Plus, it being a little tender today is consistent with a tear. Tears come in all different sizes, the little ones are often called pulls.

The big deal about tears (and pulls) is that you try to avoid re-injury before they are healed.

Does it hurt when you stretch your low back, ie full squat with a rounded back?

I didn't tell you you had a tear, I said you should assume that you could have one.
Woops, sorry for putting words in your mouth, Zen.
Plus, it being a little tender today is consistent with a tear. Tears come in all different sizes, the little ones are often called pulls.

The big deal about tears (and pulls) is that you try to avoid re-injury before they are healed.
This is interesting. I'm trying to figure out what to do now so that I can work around it.
Does it hurt when you stretch your low back, ie full squat with a rounded back?
I just tried an unweighted one and it felt completely fine.

I'm going to do some benching today with a slight arch and some chest supported rows. Will report how that goes. Thanks for the feedback so far, guys. :)

Arching my back during bench was painful. I did some dumbbell pressing after that and it felt fine. Getting the dumbbells into position wasn't a problem (but I was only using 70's).
Used the hammerstrength chest supported row and that felt fine. At the end of one of the sets I arched my back to get the weight moving since I was fatigued and felt some pain. I then did some hammerstrength low rows and those felt good, too.
I also did some standing DB external rotations and those hurt. :blank:
So it seems like arching the back isn't going to fly. I feel like I can still do a lot in the gym, though. Looks like it's mostly going to be seated stuff using dumbbells and machines and nothing that loads or arches the lower back. Luckily, this gym is well stocked in terms of HS equipment.

So it seems like arching the back isn't going to fly. I feel like I can still do a lot in the gym, though. Looks like it's mostly going to be seated stuff using dumbbells and machines and nothing that loads or arches the lower back. Luckily, this gym is well stocked in terms of HS equipment.

Could be a pull/tear/other soft tissue problem with one of the many muscles in the lower back. I am thinking six weeks avoiding loading that area for starters. Even though you will probably feel fine in two weeks.

If it doesn't seem to be improving at all, or getting worse, by two weeks, you really have to think about getting it looked at.

Could be a pull/tear/other soft tissue problem with one of the many muscles in the lower back. I am thinking six weeks avoiding loading that area for starters. Even though you will probably feel fine in two weeks.
Alright. Time to write out a plan for how to train for the next six weeks. :)
If it doesn't seem to be improving at all, or getting worse, by two weeks, you really have to think about getting it looked at.
Will do. How do you think I should test it at the two week mark?

Alright. Time to write out a plan for how to train for the next six weeks. :)

Will do. How do you think I should test it at the two week mark?

Any time you notice any discomfort of lack of discomfort, enter it in your journal. Then at the end of two weeks, try each of the things that caused a problem, in order of increasing load and/or difficulty.

By the way, can you try squatting a light load without arching your back? (No, the world will not end, I never arch my back when I squat).

By the way, can you try squatting a light load without arching your back? (No, the world will not end, I never arch my back when I squat).
I was planning on doing legs tomorrow so I can give it a go.
I don't think I arch my back much when I squat or deadlift. I did some squats during my deload last week and I don't remember any back discomfort.

I did a few sets of squats with 135 after a lot of leg pressing today. I tried to just keep it straight with no arching and my back felt good. :)

I did a few sets of squats with 135 after a lot of leg pressing today. I tried to just keep it straight with no arching and my back felt good. :)

OK take that as a data point, not necessarily as clearance to squat heavy with your back straight.

At least it may localize the issue to something lumbar or sacral.