Ive always had some pain in my back, but training over the last few years has minimalised any recurring issues.
I normally train my back once every 5 days and have been getting great results. I was always concerned about form for deads since my back rounded a bit.
I never over did it while dead lifting because a bad back puts me out of training for a few weeks and dont want to risk it.
But, inspired by another thread here about proper technique and posture while training, I added some extra weight today.
Not too much, I would say about 80% of my max. I train 7x5x3 with 20 second rests between reps for 2 sets.
Halfway through the second set I could barely lift the bar due to lower back pain. Not too crazy, but enough to make me stop.
It continued throughout aboiut the next 20 mins while i continued other exercises.
Is this normal to experience some pain while dead lifting?
I usually feel like my spine is compressed, and I have to hang from a chin up bar to stretch it out. This will sometimes be accompanied by small amounts of pain, nothing serious.
I actually have one hell of a hard time keeping my back flat and my hips down during conventional deads. I much prefer sumo deads, because they allow me tokeep better form and protect my back.
[quote]kheaslim wrote:
I usually feel like my spine is compressed, and I have to hang from a chin up bar to stretch it out. This will sometimes be accompanied by small amounts of pain, nothing serious.
I actually have one hell of a hard time keeping my back flat and my hips down during conventional deads. I much prefer sumo deads, because they allow me tokeep better form and protect my back. [/quote]
I actually asked CW about this in the Author’s Lockerroom. I basically said that in 10x3s, towards the end my form goes to shit and my back rounds. Asked him what I should do basically…
He said add good mornings and back extensions, one at 5x5, the other at 3x8 on different days. If your back rounds lower the weight.
I used to do sumos only, but I found that I actually did not work my back to the degree I do with conventionals. EC also mentioned that conventionals are much more useful to an athlete.
If your back is hurting WHILE your deadlifting something is either really wrong with your back or technique. I’d stay away from them till you figure out what the problem is. BTW can you squat painless?
[quote]DominicanDL wrote:
If your back is hurting WHILE your deadlifting something is either really wrong with your back or technique. I’d stay away from them till you figure out what the problem is. BTW can you squat painless?[/quote]
Usually I can squat with no issues.
Its just like a real tightness in the lower back that progresses with the reps to a point that it almost wants to sieze up.
Without seeing your form, I would guess that you are rounding your lower back as you fatigue. Ask someone to check your form on your deads. If you are rounding, lower the weight, and do slower reps for a while to really get the feel of keeping that back in line. Whatever you do, don’t give up on deads.
Good Luck.
Here’s my last bit of advice…set up after every rep when you deadlift…literally stop, check form and treat your sets as a collection of singles. Your form may be going to hell as you fatigue…setting up each rep keeps you honest.
[quote]maxx power wrote:
DominicanDL wrote:
If your back is hurting WHILE your deadlifting something is either really wrong with your back or technique. I’d stay away from them till you figure out what the problem is. BTW can you squat painless?
Usually I can squat with no issues.
Its just like a real tightness in the lower back that progresses with the reps to a point that it almost wants to sieze up.
Squats are not a problem though.[/quote]
maxx, I used to get that very pain you described doing deadlifts. Usually it was when I didn’t warm up enough before going very heavy.
Once it hit me and I left the gym due to the discomfort and on the ride home being in the seated driving position aggravated it and it cramped up bad. I though, I was going to cry or wreck or both. Very painful.
Make sure you are well warmed up and the blood is flowing in this area before stacking the weight on and see if it helps. It did for me.
The only time I feel pain is right when I sit the bar back on the rack (if doing SLDL’s). It is similar to the feeling you feel after you have been holding something heavy in your fingers and then sit it down and try to straighted your fingers out. I think its just your muscles havent realized they can let go yet.
I suffered from sciatica when I was 15 happened while playing basket ball and since then I’ve always had some back pain. However I started power lifting when I was 16 and been doing it on and off for 10 years now.
Now I can’t stress the importance of proper form on your dead lifts. I have a dodgy back and occasionly my sciatica acts up, but I always make sure to use correct form (its been drilled into me for 10 years) even when I go up to doubles with 275kg and my back gets sore but no real pain.
However I don’t think its to do with your form your problem sounds like general back pain and you should see a doc or chiropractor just to make sure its not a serious underlying problem; or a problem which can get worse with out treatment.
In other words its better to be safe then sorry because if your back goes your training will go down the pan aswell.