I wake up in the morning with back pain. I can’t bend forward when im on the computer or lift up the seat. however after several minutes it goes away and the pain is much much less apparent.
My hamstrings are apparently tight as hell, and they “lock” up when i try to squat or DL causing some bad low back spasm. INterestingly enough, it’s only a few minutes after the set.
Does this sound possible?
I was able to do some stiff leg DL’s however in an attempt to strengthen my hamstrings which are supposedly weak too.
I’ve been doing hamstring wall stretches but can’t seem to ever get enough of them.
I haven’t been able to squat for 1 year now, since my original injury. X-ray was clear, waiting for an MRI but they are sure it will not reveal much.
What is your all around hip ROM like? Pelvic position? Anterior tilt? Posterior tilt? If you got an x-ray you at least saw a physcian. What type of physcian? What did he/she say?
How is your T-spine mobility? Ankle mobility? How is your technique on the squat and DL as well?
When you say “lock up” do you mean your hamstrings cramp? How is your glute strength/activity? If anything, weak/inactive glutes sounds like it may be a big contributor to your LBP.
I have some anterior tilt going on in my pelvis. My physician was a walk in clinic (all i could afford). He said my back would heal in 3 months.
Ankle mobility is good. I dont think my T-spine is great with mobility but honestly don’t know.
I do have a hard time keeping my left glute activated during some floor work. It’s usually my back that tigtens up and not my hamstrings.
Thanks for your questions. Going to get a video on and hopefully you can check it out.
My hamstring tightness went away by doing higher-rep GMs and SLDL with a barbell, i.e. reps of 8-15. Just go through with the full ROM. Also, Erick Minor’s hamstring stretch is great. It’s found here: Strength Training, Bodybuilding & Online Supplement Store - T NATION
That, along with a hefty dose of rectus femoris, iliopsoas complex, and hip internal rotation stretches should do you some good. Have to work on it everyday though.
Also, you mentioned some glute activation. Check out Bret Contreras’ article for some ideas on strengthening yer butt. Focus on some core stability exercises, i.e. planks, planks on swiss ball, side bridges, etc.
So just a follow up…
I did some serious stretching of my hamstrings. I typically do it everyday for 2-3 minute holds. This time I was able to get an apparatus that stretches my hamstring and hip flexor for me. I did 2 sets of 5 minutes on each leg of supine hamstring stretching and 1 set on each thigh of the hip flexor stretch. Later on in the day did 1 more set on each leg for 5 minutes of hamstring stretching.
Followed by that I did my typical glute activation drills and found my back pain did not bother me. I had a bit of tightness this morning but am sure this will resolve once i stretch it.
My hamstrings are very tight and its always my back that bothers me when i squat. I found this thread to be very helpful.
From what i understand:
-Direct Glute Work
-Keep stretching my hamstrings, or even stretch more often
-Try full range good mornings and sldl’s for reps
-Stretch my hip flexors
anything else? cause right now i cant even squat correctly. (cant sit back since hamstrings wont let me)
How low do you guys go with your low back with good mornings?
In the mornings, our spines are super hydrated. You shouldn’t do anything that would stress it. Have you tried the old hocky ball trick? Everyday when you wake up and before you work out, place a field hockey ball under your foot and roll out your sole. Focus more on the tender areas.
I used to have tight hamstrings, too. It turned out that my quads were tight and rotating my pelvis forward. One I loosened up my quads, the hamstrings were OK. My lower back felt better, too.
Considering you’re getting spasms from squatting and deadlifting, it doesn’t sound like your body is ready for those movements. Spasms are caused by tightness and weakness. I would make mobility and floor work a priority right now. As soon as you can do things like glute briges, planches, etc without spasms, I would train those movements.
For now, I would focus on mobility and give the weights a rest for a few weeks+
But this is JMO.
The quickest way to get a muscle stronger is to get it healthy, even lifting if you are constantly aggraviting it, it will eventually get weakers.
The cheapest fastest way to heal your body right now is Foam rolling, warmup, light full range movements, stretching. If you can had heat/cool it’ll be even better. Of course all this takes a time, but do what you can starting from the beginning and it will be better than cold stretching which is actually a negative.
From the sound of it you need to foam roll your whole back from shoulders down to ankles. Real light stiff legged deadlifts can serve dual purpose of lifting and stretching.
If there is a significant difference b/n each legs hamstring flexibility there could be a irritation to the dura. I would ease back on the heavy bending movements.