Deadlift newbie: lower back pain - JP Fitness Forums

indisguyz · 08-29-2006, 11:02 AM

Just started a new program this month that includes conventional deadlifts. Now, I haven't really done much of these in the past (some RDLs, but not regular ones), so I started out pretty light (135). Felt really good, but still pretty light. I checked my form in the mirror and with a couple of the trainers and they said it was "textbook." Absolutely no pain during or immediately after. The next week I worked up to 185 with no pain during or immediately after. Form still held true.

But then the next morning, I had a pain in my lower back (at the spine, belt level). Mostly when bending over forward or getting up from a chair. It's not the kind of muscle soreness that I usually feel in other parts. It's lasted for about a week now, and I'm getting a little concerned. Is this something that I can attribute to just being a deadlift newbie or am I doing something wrong?

Jimmy Smith · 08-30-2006, 01:53 PM

Quote:

Originally Posted by indisguyz

Just started a new program this month that includes conventional deadlifts. Now, I haven't really done much of these in the past (some RDLs, but not regular ones), so I started out pretty light (135). Felt really good, but still pretty light. I checked my form in the mirror and with a couple of the trainers and they said it was "textbook." Absolutely no pain during or immediately after. The next week I worked up to 185 with no pain during or immediately after. Form still held true.

But then the next morning, I had a pain in my lower back (at the spine, belt level). Mostly when bending over forward or getting up from a chair. It's not the kind of muscle soreness that I usually feel in other parts. It's lasted for about a week now, and I'm getting a little concerned. Is this something that I can attribute to just being a deadlift newbie or am I doing something wrong?

I'd check for two things next time before you deadlift.
1) Do you have lumbar flexion during your initial pull? It's a very common cause of pain in first time deadlifters. If your rounding your low back to pull the bar this may be the cause of the problem
2) Another very common fault pattern that is hard to notice is finishing the deadlift. Hip Extension vs Back Extension. Back Extension will get you the back pain that you are detailing. Be sure to sqeeuze your glutes hard hard at the top

Hope this helps

indisguyz · 08-30-2006, 04:39 PM

Thanks for the reply. I'm pretty sure there's no lumbar flexion at the start of the lift. I'm super careful about that, and the gym I'm at has mirrors to the side of the bar, so I can check easily.

I'm thinking that it's the #2 problem I'm having. How can you tell the difference bewteen hip flexing and back flexing? I remember as I was straightening out that most of the pressure was felt in the lower back muscles. Am I supposed to do like a sort of "pelvic thurst" motion to straighten out? Where should I feel the most strain during the end of the lift?

By the way, NOBODY else at my gym deadlifts, so it's tough to see how others do it.

Jimmy Smith · 08-30-2006, 06:48 PM

Quote:

Originally Posted by indisguyz

Thanks for the reply. I'm pretty sure there's no lumbar flexion at the start of the lift. I'm super careful about that, and the gym I'm at has mirrors to the side of the bar, so I can check easily.

I'm thinking that it's the #2 problem I'm having. How can you tell the difference bewteen hip flexing and back flexing? I remember as I was straightening out that most of the pressure was felt in the lower back muscles. Am I supposed to do like a sort of "pelvic thurst" motion to straighten out? Where should I feel the most strain during the end of the lift?

By the way, NOBODY else at my gym deadlifts, so it's tough to see how others do it.

You want hip extension not back extension. So yes a pelvic thrust at the time is a good way to describe it. You should feel increased tension in the glutes at the top

Keith Scott · 08-31-2006, 05:24 AM

I have found decent success in having people activate their glutes briefly before they DL. Some people respond to this well. Supine bridging ma do the trick.

Jimmy Smith · 08-31-2006, 06:07 AM

Quote:

Originally Posted by Keith E Scott

I have found decent success in having people activate their glutes briefly before they DL. Some people respond to this well. Supine bridging ma do the trick.

Right on Keith!

Blackjack · 08-31-2006, 07:32 AM

Jimmy and Keith are definately more qualified to answer, but I was wondering if it might be some other exercises you're doing that might be causing the pain? What does the rest of your workout look like? I've had more issues with lower back pain due to bad form on back squatting than deadlifting. I doubt all you're doing at the gym is deadlifting.

Just a thought.

Ted

indisguyz · 08-31-2006, 12:46 PM

I've done back/front squatting, bent over rows, bench presses, and most other basic lifts for well over a year now and never had any pain (aside from the usual soreness).

Just when I introduced deadlifts is when this started, hence the concerns.

Thanks for all the advice. I'm gonna rest my back for a few more days and try it again.