Low back sore during/after deadlifts - JP Fitness Forums

kaydubya · 02-18-2008, 08:39 PM

I've noticed that as I have increased the weight on my deadlift that my low back gets sore during and after the exercise (sometimes for just a few minutes or sometimes for several hours after). Without seeing a video of my DL form, would you first expect poor form as the culprit? What other factors might contribute?

Waittz · 02-18-2008, 08:45 PM

um...pretty sure thats the point.

kaydubya · 02-18-2008, 09:20 PM

Quote:

Originally Posted by TheSteve

um...pretty sure thats the point.

It's not sore in a good way, if that's what you're getting at; I've experienced that before and I know the difference. This is sore in a "I'm one more rep away from an injury" sore.

Mon · 02-18-2008, 09:22 PM

Are you rounding your back? If so, that's a no no, weight is too heavy, and bad form.

MindPower · 02-18-2008, 09:24 PM

If its sore in a hurty way, then I would assume its a form issue which may be because your lifting more than you should be.

kaydubya · 02-19-2008, 06:05 AM

Quote:

Originally Posted by Mon

Are you rounding your back? If so, that's a no no, weight is too heavy, and bad form.

I don't think I'm rounding my back. In my head I try to think of everything I've read about proper DL form and I "think" I'm doing it right, but it's so easy to be wrong about this stuff. I guess I probably need to record myself and review it to be sure.

trian2 · 02-19-2008, 06:24 AM

I have had a similar issue. I always concentrated on keeping form and thought I was.

My solution....I begged and pleaded for my wife to use her new phone and take a 15 second video of my deadlifts.

And yes, against all my expectations, I was rounding my back and "hunching" my shoulders forward. So I dropped the weight, bought a mirror, and am working on my problem.

Tony Gentilcore · 02-19-2008, 07:36 AM

I concur that it's more than likely a form issue. However, oftentimes, when I am working with a new client and I ask them "where do you feel this most" and they respond with "my lower back," a simple cue I use with them is to "brace your abdominals." Belly full of air and brace. This usually makes it MUCH more comfortable for them or at the very least takes a lot of the burden off of the lower back.

Also, another simple cue I use is to pretend that each rep is it's own set. Ie: when you complete a full rep and return back to the floor, rather than hoist the weight back up immediately; reset yourself. Get your arch back, make sure your chest is up, butt down, chin tucked and get your air back (brace). A lot of people tend to "rush" their sets and hence that is why their form tends to falter.

liftintexas · 02-19-2008, 07:51 AM

This sounds goofy, but I was having back pain from the start of my DL's. Part of the issue was just in how I was picking up the bar/weights to start my lift. I was almost injuring myself to start the lift.

Mon · 02-19-2008, 11:36 AM

Quote:

Originally Posted by kaydubya

I don't think I'm rounding my back. In my head I try to think of everything I've read about proper DL form and I "think" I'm doing it right, but it's so easy to be wrong about this stuff. I guess I probably need to record myself and review it to be sure.

Are there people at your gym or the person that works there know the deadlift form? At my gym at school I ask to see how my form is to make sure I am doing it right, especially the RDL. Last Thursday, too much weight made my RDL turn into a deadlift and I was feeling it all in my lower back instead of my hamstrings. I was using 45 lb bar and then went down to a 35 lb bar and was able to do the RDL correctly.

marygrace · 02-19-2008, 05:29 PM

Quote:

Originally Posted by kaydubya

I've noticed that as I have increased the weight on my deadlift that my low back gets sore during and after the exercise (sometimes for just a few minutes or sometimes for several hours after). Without seeing a video of my DL form, would you first expect poor form as the culprit? What other factors might contribute?

I had the same experience. I knew it wasn't the typical soreness that comes after a workout because that doesn't occur until I wake up the next morning. This pain came within an hour or two after doing the deadlifts, and intensified over the next couple days.

I dropped the weight a little bit and watched myself do the deadlifts in front of a mirror. It helped a lot, I'm back to the higher weight again, and I haven't had any problems.

kaydubya · 02-19-2008, 06:34 PM

The more I've been thinking about this, and actually going through the DL motion but without the bar, I'm coming to realize that I probably am rounding my back. I won't be doing DLs again for a couple of days, but I'll keep all this in mind and check back with you guys afterwards.

kaydubya · 02-22-2008, 11:16 PM

Did DLs again today. It went much better. I lowered the weight and really concentrated on my form. Out of all the advice, I think Tony's tip to brace the abs was the most helpful. Through 3 sets I was still getting a little uncomfortable tightness in my low back, so on the 4th set I really concentrated on bracing my abs and all soreness went away.

Thanks to all who chimed in with advice; it helped a lot!

Quote:

Originally Posted by Tony Gentilcore

I concur that it's more than likely a form issue. However, oftentimes, when I am working with a new client and I ask them "where do you feel this most" and they respond with "my lower back," a simple cue I use with them is to "brace your abdominals." Belly full of air and brace. This usually makes it MUCH more comfortable for them or at the very least takes a lot of the burden off of the lower back.

Also, another simple cue I use is to pretend that each rep is it's own set. Ie: when you complete a full rep and return back to the floor, rather than hoist the weight back up immediately; reset yourself. Get your arch back, make sure your chest is up, butt down, chin tucked and get your air back (brace). A lot of people tend to "rush" their sets and hence that is why their form tends to falter.