When I deadlift, squat and do my cardio (running) I get a really bad pain in my lower back. I have a pretty arched back, maybe that makes a difference ?
I have looked at my technique on lift and squat so its not there im failing.
Ideas ?
Help me please !!!
I’ve been in the same boat as you lately. Squatting heavy on Monday, Power cleans on Wednesday and Deadlifts on Friday have left my lower back constantly sore and tight.
You can either back off on intensity, get regular massages, ice and use Aleve, only squat or deadlift every other week (alternate them) or take more rest between squatting and deadlifting. Of course, if your lower back is a weakness, you could add back extensions, reverse hypers, kbell or dummbbell swings and other lower back work into your routine.
Stretching and light lifting helped me to rehab my back when I started getting pretty severe lower back pain.
[quote]Nate Dogg wrote:
I’ve been in the same boat as you lately. Squatting heavy on Monday, Power cleans on Wednesday and Deadlifts on Friday have left my lower back constantly sore and tight.
You can either back off on intensity, get regular massages, ice and use Aleve, only squat or deadlift every other week (alternate them) or take more rest between squatting and deadlifting. Of course, if your lower back is a weakness, you could add back extensions, reverse hypers, kbell or dummbbell swings and other lower back work into your routine.[/quote]
Thanks for the answer !
Got a question, how do you do your “dummbbell swings” ?
Nate Dogg offered some great advice. To add on to what he said, focus on core work, search a lot of the great articles on here, you need to work the Transversus Abdominus and Internal Obliques. I would also recommend stretching your Hip Flexors and Hamstrings.
[quote]Synthesize wrote:
Stretching and light lifting helped me to rehab my back when I started getting pretty severe lower back pain.[/quote]
What is the best way to stretch your lower back ?
Mike Robertson just did two articles on stretching. They’re still on the homepage!
[quote]Philslang wrote:
Thanks for the answer !
Got a question, how do you do your “dummbbell swings” ?[/quote]
Take a dumbbell (20-40lbs, depending on your strength) and face it vertical so that you are holding it with both hands (one over the other) in the middle of the dummbbell. Then, get yourself into a similar position as you would do a stiff-legged deadlift (or bent-over row). Keep your lower back arched and your knees slightly bent.
In this position, the dumbbell should be between your legs with a wider-than-shoulder-width stance. Swing the dumbbell up (to eye level or higher) and let it swing back down and through your legs. I’m not sure if that is the best description, but there may be some photos in one of the old Renegade Training articles on T-mag (Fat to Fire, Renegade Bodybuilding, etc.). Otherwise, Pavel has a book (Russian Kbell Challenge) and video that demonstrates them. Or you may find more photos/descriptions on dragondoor.
Stretching is a big one…but there are a ton of factors in here; bar placement, flexability, technique, hip alignment/rotation, pelvic stability and about 2139754334 others
[quote]Nate Dogg wrote:
Philslang wrote:
Thanks for the answer !
Got a question, how do you do your “dummbbell swings” ?
Take a dumbbell (20-40lbs, depending on your strength) and face it vertical so that you are holding it with both hands (one over the other) in the middle of the dummbbell. Then, get yourself into a similar position as you would do a stiff-legged deadlift (or bent-over row). Keep your lower back arched and your knees slightly bent.
In this position, the dumbbell should be between your legs with a wider-than-shoulder-width stance. Swing the dumbbell up (to eye level or higher) and let it swing back down and through your legs. I’m not sure if that is the best description, but there may be some photos in one of the old Renegade Training articles on T-mag (Fat to Fire, Renegade Bodybuilding, etc.). Otherwise, Pavel has a book (Russian Kbell Challenge) and video that demonstrates them. Or you may find more photos/descriptions on dragondoor.
[/quote]
Got it !
Just have to watch it so I dont hit my balls ; )
[quote]Philslang wrote:
When I deadlift, squat and do my cardio (running) I get a really bad pain in my lower back. I have a pretty arched back, maybe that makes a difference ?
I have looked at my technique on lift and squat so its not there im failing.
Ideas ?
Help me please !![/quote]
You are correct that an excessive lordosis (arch) could make a difference. This position is basically jamming your joints together and that will normally lead to pain. You probably are weak with your core musculature as research has shown that when back pain is present it basically shuts off some of the stabilizers. Don Alessi wrote a great article and actually described the correct way to train transverse ab. (It should be noted that he references one of the more popular Australian Physiotherapists who is doing much research regarding core strength and back pain.)
There are most likely many other factors that are contributing to your back pain; i.e. poor posture, weakness, joint stiffness or laxity, soft tissue abnormalities, etc.
Let me know if you have any questions.
[quote]climbon wrote:
Philslang wrote:
When I deadlift, squat and do my cardio (running) I get a really bad pain in my lower back. I have a pretty arched back, maybe that makes a difference ?
I have looked at my technique on lift and squat so its not there im failing.
Ideas ?
Help me please !!
You are correct that an excessive lordosis (arch) could make a difference. This position is basically jamming your joints together and that will normally lead to pain. You probably are weak with your core musculature as research has shown that when back pain is present it basically shuts off some of the stabilizers. Don Alessi wrote a great article and actually described the correct way to train transverse ab. (It should be noted that he references one of the more popular Australian Physiotherapists who is doing much research regarding core strength and back pain.)
There are most likely many other factors that are contributing to your back pain; i.e. poor posture, weakness, joint stiffness or laxity, soft tissue abnormalities, etc.
Let me know if you have any questions.[/quote]
Thank you for the answer, do you got any good links regarding core strength and back pain ?
Unfortunately, I do not have any links. There are a few books you could find fairly easily. One of them is The Core Program. It is geared towards women, but it would give you some information on core strengthening and proper exercise execution. There is also a book written by Gwendolyn Jull (I believe this is correct), who Don Alessi references in his article. I will see if I can find the title.
A few words of caution; strengthening your core may not relieve all of your pain. It will probably help some because you will be increasing the support for your spine. It would probably be beneficial to look for a well trained manual physical therapist in your area. I would also recommend one who follows a Maitland/Australian approach as they will do a thorough evaluation and are most likely very familiar with core work.
[quote]D-Rock112 wrote:
Nate Dogg offered some great advice. To add on to what he said, focus on core work, search a lot of the great articles on here, you need to work the Transversus Abdominus and Internal Obliques. I would also recommend stretching your Hip Flexors and Hamstrings.[/quote]
I second the above msg…
The big “arche” in your back very well could be a pelvic tilt issue…
[quote]climbon wrote:
Unfortunately, I do not have any links. There are a few books you could find fairly easily. One of them is The Core Program. It is geared towards women, but it would give you some information on core strengthening and proper exercise execution. There is also a book written by Gwendolyn Jull (I believe this is correct), who Don Alessi references in his article. I will see if I can find the title.
A few words of caution; strengthening your core may not relieve all of your pain. It will probably help some because you will be increasing the support for your spine. It would probably be beneficial to look for a well trained manual physical therapist in your area. I would also recommend one who follows a Maitland/Australian approach as they will do a thorough evaluation and are most likely very familiar with core work.
[/quote]
Thanks a bunch !!
[quote]Philslang wrote:
I have a pretty arched back, maybe that makes a difference ?
[/quote]
Also check out the Neanderthal No More series from the 2004 archives.