This happens after I preform any hip hinge exercise such as SLD or Bent Over Rows.

After the set, I will feel irritating tingling numbingly pain on my right lower back and glutes. The pain feels mostly (90%) in my upper side of my right glutes.

It's most severe after the set, and will completely heal in 4 days. When I SLD again, it will happen again, and go away completely after 4 days.

This symptoms are exactly like Sciatica. I did the leg raise test but results were negative. I can lean forward and backward without any pain.

Preforming stretches for the glutes, hamstrings and low back really gives some immediate relieve. I have very poor hamstring flexibility (this is why I SLD).


Injury History
2.5 years ago, when I first go gym for fun, I preformed a 1RM deadlift with 50kg with bad form. Had very sharp pain shoot up my back when I did it. But nothing serious, was fine after 3 days. Stupid f*** me.

1 year ago, when I preformed a pendly row for the first time, with 30kg, my back kindda titled and sprained abit. Was completely fine in 2 days.

Solution?
Complete rest like 3 months rest is useless, because as soon as I preform a RDL/SLD this exact pain will happen again.

My only solution so far is this stretching routine.
http://www.fitnessblender.com/blog/stretch...s-and-stretches

I don't think I have a disk herniation. I feel it's Piriformis syndrome since most of the pain is in my right ass (pain in the ass lol) and happens after SLD. Other than this, what else can I do to solve this issue?

Anyone with experience please chime in. Recommendation of any affordable good chiropractor will be appreciated too.

This post has been edited by Armesh: Jan 20 2015, 01:11 PM

I herniated my L4-L5 back in 2011 doing a 1RM DL. It's definitely that cause the pain came right after and I knew it was done in bad form. Although a friend said it was still good. So, listening and feeling to your body also tells you a lot!

I was in great pain every morning for about 8 months and it got a little better after moving.

It took about 9-10 months to heal 90%. The other 10% is a permanent herniation and there is nothing I can do about this. MRI shows it. So, mine was herniated + inflamed.

Specialist says to wait for it and see if it all goes away.

There are many kinds of herniation that causes different pain.

So, here's my advise:

1. Do activities, training, workouts, sports that doesn't cause your pain to come back. Avoid those that causes it for now

2. If you can, reduce impact movements like running, or jumping

3. Stick to anti-inflammatory diet and have a little more EPA DHA + vitamin E and also some berries to reduce inflammation

4. Don't over stretch! But instead try some rehab exercises that might help support & reduce the pain from coming back. I will put up some info about these exercises on my website next week (www.fitnessbuysell.com). Check it out

5. You could also visit some sports doctor to provide you with some rehab workouts and reduce the chances of it coming back

6. There is no massage, deep tissue or whatever hand therapy that can cure herniated disc(s). Hope it pops back into the spine OR just inflammation. Some feels the pain forever, but rare.

7. What might help are things like myofascial release, ART, some static light stretches (when body is warm).

Good Luck Bro!

This post has been edited by soonkt77: Jan 28 2015, 04:00 PM

Woo, that was some serious damage. Anyway mine is nothing close to that.

I sat down and did some thinking.
1. I remembered very long ago I did RDL with deep stretch at bottom I got this same pain after doing it. But this was like 1 year ago.

2. Two weeks ago also I did RDLs, but this time I did on a bench press platform, so couldn't go to that deep stretch at bottom, didn't have this pain.

3. Last week I did RDL to full stretch, I kena this exact same pain I kena 1 year ago.


Conclusion:
This pain happens only when I do a weighted hip hinge to full hamstring deep stretch.
It's feels like my hamstring strongly pulls something near my upper buttocks (this is around where the hamstrings attach) when fully stretched hard. Then, due to that pulling, something get's injured on my right side upper buttocks.

I still can squat, bench, sprint, run, walk totally pain free. Already 8 days but still got a little pain/geli geli nerve feeling on my upper right ass. Another 8 days should be fully recovered. After recovery will try do rack pulls.

Try releasing your tight hamstring with a roller, hockey ball or something similar. ART by putting some pressure on trigger points including your buttocks might also release it.

Yep, I actually have very tight hamstrings, so tight I cannot do deadlifts. Currently I'm doing hamstring stretch for 2 minutes for each leg everyday. I do this 7 times a week.
Stretch 1 minute, 1 minute rest, stretch another 1 minute. Then next leg

Not yet start stretching the injured side, cause dun wan the hamstring pull happen again and worsen injury.

I do it this way: http://www.physioadvisor.com.au/assets/256...8300x300%29.jpg

This post has been edited by Armesh: Jan 28 2015, 04:44 PM