Quick story from last week.
I’ve been doing barbell RDLs as the first exercise on my lower body day for 4–5 straight weeks. They’ve felt great. Strong, smooth, normal.
Sunday morning, I warm up like usual. A couple of sets in, my low back just doesn’t feel right. Not a snap, not a dramatic moment—just “off.”
I try one more light set. Same feeling.
So that was it. No ego lifting, no “push through it,” no hero moment. It just wasn’t a deadlift day.
For me, something like this happens maybe once every few years with deadlifts or squats. And you might think:
“If this flares your back every once in a while, why keep doing it?”
For me, the answer is simple:
The benefits of getting stronger drastically outweigh the occasional annoyance of a tweak. I’ve never had a serious weight room injury and nothing has kept me from doing what I want to do for more than a week or two.
That’s strength training. When you train hard and push close to your limits, there’s reward—and there’s some risk.
This time, after two days of a cranky back, I was back to training normally. I made a couple of small exercise swaps, then went right back to my usual lower body plan.
And here’s the point:
- Nothing dramatic happened.
- My technique of 24 years didn’t suddenly disappear.
- There isn’t one magical thing to blame.
Pain and tweaks are multifactorial. Sleep, stress, life, training load, positions, timing—there’s a lot going on. It’s almost impossible to point to a single villain.
Funny enough, that same week I was talking to another trainer who’s been lifting for 20+ years. He strained his upper back just holding a dumbbell out in front of him. No chaos, no PR attempt—just a weird moment.
If you only heard those two stories, you might think:
“Wow, lifting is dangerous.”
But here’s what I’ve learned:
Not lifting, not moving, and being sedentary is significantly more dangerous than the occasional minor issue that comes with consistent strength training.
A few things I believe strongly:
- If you’re in pain, talk to a professional (physical therapist, athletic trainer, chiropractor, etc.) and get real guidance.
- In almost all cases, there is something you can safely do—maybe different exercises, lighter loads, more controlled ranges, or even just walking.
- Completely doing nothing is rarely the best long-term solution.
Setbacks—big or small—can feel like a much bigger deal in the moment.
Reset. Reframe it. Adjust. Keep moving forward.
Odds are, in a week or two, you’re closer to “normal you” than it feels on the tough day.
– James Pratt