Why do I get a lower back pain when I deadlift for 8-10 reps (60% of my max), my chest is out and my back is straight?
Ah, the good ol deadliftYou didn’t mention how many sets you do, but I think I know the answer regardless…As you clearly realize, form is paramount here, as this is going to be your heaviest lift (most likely).I see a lot of people who think their form is sound but fall victim to one of these fails illustrated above.Nail down your form.And hey, maybe you’ve done that already. Maybe your form is perfect.What you should realize is that you’re still taxing your lower back when you deadlift. You’re building muscle the right way if you’re using proper form.Know the difference between being sore and ‘pain’. My old mentor at my first personal training gig would always tell me when a client said they were hurting to ask “is it an ache, or a pain?” Because we can work through most muscle aches…but we shouldn’t work through pain. We should rest through pain.Does your back just feel tight and sore? That’s indicative of a deadlifting sesh. Are you in pain where you feel sharpness or extreme discomfort through the day? If so, it could be a sports injury. Most of this depends on your threshold to pain. Only you will know exactly how you feel.Just figure out if it’s soreness or actual pain and take it from there.
Lower left back pain when squatting?
It's possible that you've strained your low back (quadratus lumborum) muscle on the left side and it has become hypertonic (overly tense). At the low back on each side of the spine and going down to the hip bone is where the quadratus lumborum muscles are (see diagram at http://www.floota.com/images/QuadratusLumborumDiagram.jpg ). When we overuse those muscles, they can get hypertonic and cause pain when bending over or standing for a long time. And when we have hypertonic muscles and tendons, it can create trigger points in them, which are spots in the muscles and tendons that are very sensitive when pressed. Many times, trigger points will give you pain in the area and even in other related areas (referral pain). The best treatment for hypertonic low back muscles is Therapeutic Massage. Find a massage therapist in your area who's licensed and who specializes in releasing trigger points. Before making an appointment, ask him or her these questions: 1. Do you have experience working on trigger points? If he or she does, then ask 2. Do you hold pressure on each trigger point until it releases? While he or she is holding pressure on each trigger point, you'll need to breathe deeply and slowly to help each one release. If you find a massage therapist who works that specifically, you'll get the best results and it will be long-lasting. It may take a few sessions to get the problem close to 100% improvement, but you'll know immediately after the first session if it's helping you. Once you get the tight muscles under control, it's a good idea to start stretching the muscles every day to prevent them from getting too tight again. Google "low back stretches" to find ones you can do, but don't do them until after you get a good bit of the tension out of the muscles and tendons. After getting the hypertonicity and trigger points out of that muscle, it should be fine and not cause any problems with your squats. Many people find that, once they strengthen their abs, they don't have as much trouble with their low back muscles. Other tips: when sitting, be sure that you have a small pillow or some type of support that pushes into the curve of your low back. And when you're lying down, put a pillow under your knees to give your low back some relief. If you're lying face down, put a pillow under your abdomen for relief.
I get a sharp lower back pain when I do squats, deadlifts or barbell rows. It goes away after a few minute. How do I prevent lower back pain when doing these workouts?
STOP.You are going to hurt yourself while doing these multi-joint exercises.I am an experienced weightlifter. I don't have any pain when I train with deadlifts or squats. Weightlifting is an art, and it takes time to learn how to interact with your body while under a barbell.Checklist:You don't know what you are doing, and you don't have a solid plan for long-term weightlifting.You are new to strength training, and your body is not yet ready for the big loads. Tip: Use a pair of Powerlifting shoes for the deadlifts and the Squats.You have muscle imbalance probably in your hips, hamstring or quads. Tip: Use light weights. Use Knee wraps.You have a weak ankle or quadriceps.Tip: Train with Front Squats and use light weights.You have an old injury never healed completely.Tip: See a Medical Doctor ASAP.You have not developed enough core strength yet to match the loads.You have a joint mobility problem that must be identified by a strength training coach. Tip: Consult a strength training coach. It is worth every penny!.You use inadequate nutrition and don't get enough sleep.Or a combination of all these.Stop weight training for a while and go back to the drawing board. Visit with a Medical Doctor to rule out any damages you may have done and consult with a strength training coach.Reduce the loads by 50%.Mansour’s disclaimer:Don't do anything stupid and get hurt lifting big ass weights after reading some of my answers. This would make us both quite unhappy. Consult a Medical Doctor, a Strength Training coach and common-sense specialist before doing anything you may read in some of my answers.
How do I prevent lower back pain while doing squats and deadlifts?
Let me break down the myth. Squats and deadlifts do not cause back pain. I repeat squats and deadlifts don’t cause back pain. First thing is form. Learn how to do the exercise with proper form. Second thing is check your posture. If you have compensations and movement dysfunctions like upper torso rotation going on in your body then doing any form of compound movements even with perfect form also leads to back pain and disc herniations.The best thing to do is learn from a proper trainer with some back ground in powerlifting or weightlifting. But most people don’t get access to good trainer so the next best thing is to do learn the technique with proper cues. Cues help you to avoid the mistakes and its a life saver during self learning. Recommend the book Starting strength for self learning. Another important thing is know how to breath and brace properly. Proper breathing and bracing properly during the lift avoids form break down.For the posture part if you are a person who sits too much then you are most likely to have a bad posture. There are many types of bad posture which you can self assess so that you can develop a proper stretching routine for your current posture. Also recommend you to learn about basic human body anatomy and muscle functions and some bio mechanics basics so that you can avoid injuries in the long run and prevent movements that are injuring you.See the below videos for more information. Good luck and happy lifting.How to Squat:How to Deadlift:Proper Breathing and Bracing:How to Warm Up:Postural Assessment and correction:ThePostureGuy
What muscles should sore after deadlifting?
Okay, I've been deadlifting for nearly 35 years.If you have low back pain. STOP.There is a difference between muscular soreness and muscular skeletal pain.I did deadlifts four days ago and my glutes, hamstrings and quads were sore. Not bad, but enough to let me know I had pushed them a bit. My low back was not sore.I had sciatica when I was in my 20's from doing shit that was insane, because I thought I was invincible and bullet proof. I learned differently. It took me a year to recover. The low back is nothing to mess with. PERIOD. Err on the side of caution or you will be sorry for the rest of your life.From what you said above, I would stop, and evaluate how you are lifting, your form.If you have a low back machine at your gym do some sets on that, and see if you feel the sore muscles working. Look for a machine like below.What you want to do is see if it is muscle soreness or something else. This machine will isolate the muscles to tell you that.Do you use a belt?Do you know you are doing the dead lift in the correct form? If not ask someone to watch you. Try not to round your back but look up at the ceiling when lifting and driving with your buttocks and legs and do not pull solely with your back.I do not do bar dead lifts anymore. I use something like a quad or traps rack like shown below in order to minimize the cantilever stress on my back. The weight stays more in line with your legs.My gym does not have one so I use the seated trap lift station shown below but do it standing straddling the seat facing reversed. I use the lower handles. You can just see one on the inside left of the plate. It is the same movement as the rack above and keeps the weight in line with the leg and not out in front of the body where the low back takes a beating. Unless you are competing in olympic style lifts and getting paid to do it. I would go with what works but puts less wear and tear on the body. The low back usually does not give any indication it is going to blow out. Mine didn’t. Of all places I blew mine out playing volleyball when I jumped and twisted in mid air blocking a spike. My abs wrenched my back causing a herniated disk. I got my abs and back out of balance. I fixed the problem by starting to do dead lifts AFTER I was injured and was pain free. It took about a year to get to that point.
Low back hurting from deadlifts?
I'm 15 years old and I have been going to crossfit. I had to do and intro class to learn all the moves and learn how to deadlift. I had dead lifted before and my form is pretty good (I think). I was rounding my upper back and that was causing my lower back to hurt, so I went lighter and now I lock my back completely. No one says anything to me about my form ( at crossfit they let you know if you do it wrong) but my back still hurts. My hamstrings were sore like they should be and my back was just hurting. If my form is good what is the problem? Is my back just sore? I read somewhere that a lack of abdominal muscles can cause pain, or maybe my form is bad. Let me know what you think.
Is short-term lower back soreness when performing a sumo deadlift a bad thing?
Can I answer C), that it’s both normal and that you should check your form?Making sure you have proper form is never a bad thing; you’d be safest assuming that your form needs to be checked. If you were using the exact same form for the 3rd set as the first 2, your form still may be off, but it also may not be the cause of your problem.It’s almost certainly just a normal effect, though, especially if you haven’t been doing as many lately, yet did the same amount as you used to do. You might just plain have overdone it a tad, and need to spend a little time working back up to where you were instead of jumping right back in at the same level.You also might have done something during the day that made your lower back muscles a little more tired/vulnerable than usual, like sitting for several hours.Since the soreness and stiffness went away so quickly after your workout, I don’t think you should be hugely concerned, but it’s definitely worth giving a quick check to your form (let someone else check it, if possible) and thinking about what else might have happened that day that led to it. If this continues to happen, and you’ve already checked your form, you might want to step back on your weight for a little while, or temporarily switch to conventional deadlifts. Also, if it happens again, you might want to avoid going on with the rest of your workout as usual once you notice the soreness/stiffness; you don’t want to exacerbate anything.Sumo deadlifts are generally considered a bit better for your lower back than conventional deadlifts, and certainly better than Romanian deadlifts, so kudos for picking them. I’ve got a very sedentary job, so I rely on sumo deadlifts to keep my lower back from killing me 24/7. Love ‘em.On a side note, if you’re not already using one, you might want to look into using a foam roller—those things are great, although they shouldn’t be used directly on the lower back; stop at the bottom of the rib cage. Rolling the middle and upper back alone is usually enough to help my lower back, but you can also use the foam roller on your glutes and hip flexors to help with lower back pain. Here’s a guide.[Insert standard not-a-medical-professional disclaimer here.]
Is it ok to combine lower back exercise with abs? E.g. deadlifts and then crunches?
Deadlifts aren’t supposed to be a “lower back exercise” per se. Ideally you are using your entire posterior chain, engaging your lats, bracing properly, putting the load on your glutes and hamstrings, and pushing through with your hips.And, traditional crunches are probably not a good thing for your lower back at all, especially right after a taxing set of deadlifts.Here is a combo that I have used that may be what you’re looking for:Do the McGill “Big Three” as an activation series, Stuart McGill's Big Three Back ExercisesDo your deadlifts; and thenFinish with the McGill “Stir the Pot” exercise using a Swiss ball Exercises You Should Be Doing - Stirring the Pot - Tony Gentilcore
Whats a good lower back stretch after doing deadlifts?
i did deadlifts at the gym today and my back is sore as hell...a good soreness though (not pain) i need a good low back stretch after doing deadlifts...ive searched low back stretches on google and theyre all not effective enough because most of them are for people with low-back probloms (i dont have any probloms) so could you please send me a link to where it can show you how to do a good stretch or just brifely explain how to do it step by step thank you!