I'm currently recovering from an overuse injury of my lower back, primarily from deads and squats. I started lifting again this year for the first time since college, and definitely overdid the deads. After a few weeks I started seeing some massive noobie gains, and jumped up too much too soon. I can remember one week when I upped the deadlift by 50lbs the first session, then 40 the next. I weigh 150lbs for reference.

The pain developed slowly, like wasn't anything more than a minor annoyance for a few weeks while I continued to lift. Then one morning I woke up and my back was ****ed, like super stiff, couldn't even stand up straight.

Since then (~4 weeks ago), it has been a slow lessening of symptoms, with lots of time spent foam rolling and stretching. Now it is mostly better, like back to a minor annoyance. I barely feel it and have started riding again, thank god. I'm confident that I'll be able to train (on the bike) to my goals over the winter, but lifting in the gym (for legs) is something I'll have to be careful about, which sucks, because I love squats and deads. They make me feel so good!

Take me as an example: Take it slow! I'm prone do overuse injuries due to my eagerness (over doing it) and natural muscle tightness however. This isn't my first rodeo.