Hi all,
So today I was setting up my arch for the bench, and everything felt very tight and stable. But during the set, I felt pain in my lower back, kind of like a very powerful fatigue. This has persisted even after the workout.
Does anyone have any ideas what I can do to set up correctly for this not to happen?
Thanks.
Just today…or all the time?
This hard for me to explain, but basically… I bet that you are forming your arch with your lower back and not arching very much in mid/upper back. I used to do this. The way I fixed it was combination of two things.
First, my upper back was super tight. I need to make it more flexible. I just stretched over a foam roller. Also, I have a chair at work where the back come up to my mid back. I would periodically stretch over this through out the day.
The other thing was more of a cue then anything else. I was basically trying to push my stomach up as high as I could get it, hence the hypertension of my lower back. The things is you don’t really want the peak of your arch to be your stomach, but more the bottom/right under your chest portion of your torso. So, every time I set up I made sure to focus on making the peak of my arch closer to my head.
Happens to me a lot. Sore back and sore hips after most of my geared bench days. never really worried about it, though Pemdas makes some interesting points that I might look into next time I bench.
I noticed when I didn’t tuck my feet so far back that it went away. It may be a mobility issue in my upper back but I don’t get that anymore.
Pemdas, thank you for the advice. I will work on my back flexibility as well as fixing the peak of my arch. This only happened today, and I got tighter than I have ever been before, so I think I need to fix where exactly I am peaking my arch.
Thanks a lot guys.
My low back used to cramp up a lot on bench. When I went back to a flat footed set up it went away.
Interesting points pemdas, I’m gonna have to try that.
Soreness goes away with practice. They say you didn’t really have a good bench workout unless your lower back is sore. Working on your arch is a very personal thing. pedmas has some good suggestions. I totally concur with setting the traps down first and going from there.