lower back pain with deadlifts and ab work
AngInCanada
Posts: 947 Member
I've been doing Les Mills Pump and loving it. I have completed it in the past but didn't do the Hardcore Abs workout due to back pain. I REALLY want to do it this time, but same problem. If I don't use proper form and let my back arch then I don't have any pain, but as soon as I use proper form and keep my back flat to the ground and tighten up my abs, I get screaming pain in my lower back that lasts for a couple of days. I get the exact same pain doing deadlifts which I have no idea why. I think my form is spot on. Any ideas?
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Replies
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post form video0
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Okay, I'll do that tonight. I think I can upload a video to my photobucket.0
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Ask your instructor to look at your form; that's part of what s/he is there for.0
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I do it at home. I have the pump program. No trainer.0
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Ah. I have nothing to offer, then.0
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Could your lower back pain be lower back muscle soreness? I'm curious because I started 5x5 this week.0
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Its not soreness like from a workout... This is actual pain. Almost feels like a muscle strain.0
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if your back hurts, then you are lifting with your back and not your legs. your form sounds all wrong0
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Brett Contreras illustrates various deadlifts in the video below:
http://youtu.be/9CleNQoKSb0
Engaging the glutes helps.0 -
I'm not familiar with the program you are on. I do know 5x5 and deadlifts. One thing you should consider is a weight belt. Here is a link to another excellent guide to deadlifts stronglifts.com/deadlift/form/. Also, seriously consider adding a lifting belt to your equipment list. Wearing the belt, proper breath control and good form will increase core strength.
Good Lifting and Good Luck!0 -
Maybe your spinal erectors are not quite keeping pace with the rest of your back/legs. Give them a little attention with light weight. Just a guess.0
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Posting a video tonight. Been trying to make it so I don't stick my butt out as far. I think that's helping but im not sure.0
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I'm curious to see it myself. Take it from the side. And maybe one from the front too.0
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Maybe you have overtightened lower back. Try foamroller, it should feel super painful at first, then just sore the next day and finally painless.0
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Eric Cressey has a good deadlift tutorial, are you doing dumbbell deadlifts?
At the top try to lock out with thrusting your house and squeezing your flutes.0 -
AngInCanada wrote: »I've been doing Les Mills Pump and loving it. I have completed it in the past but didn't do the Hardcore Abs workout due to back pain. I REALLY want to do it this time, but same problem. If I don't use proper form and let my back arch then I don't have any pain, but as soon as I use proper form and keep my back flat to the ground and tighten up my abs, I get screaming pain in my lower back that lasts for a couple of days. I get the exact same pain doing deadlifts which I have no idea why. I think my form is spot on. Any ideas?
I would stop with the deadlifts completely and find other exercises to strengthen your back and abs, where form would not matter that much, or would nto be that hard to do right. Then I would go back to deadlifts and focus on form with very low weight.0 -
Perhaps try some yoga before hand I was getting aches when running any distance once I started 15 minutes of yoga three times a week it's all gone0
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backlash79 wrote: »Eric Cressey has a good deadlift tutorial, are you doing dumbbell deadlifts?
At the top try to lock out with thrusting your house and squeezing your flutes.
Barbell.
Thrusting my house and squeezingy flutes? Lol0 -
AngInCanada wrote: »I've been doing Les Mills Pump and loving it. I have completed it in the past but didn't do the Hardcore Abs workout due to back pain. I REALLY want to do it this time, but same problem. If I don't use proper form and let my back arch then I don't have any pain, but as soon as I use proper form and keep my back flat to the ground and tighten up my abs, I get screaming pain in my lower back that lasts for a couple of days. I get the exact same pain doing deadlifts which I have no idea why. I think my form is spot on. Any ideas?
I would stop with the deadlifts completely and find other exercises to strengthen your back and abs, where form would not matter that much, or would nto be that hard to do right. Then I would go back to deadlifts and focus on form with very low weight.
Form always matters. You should focus on that first versus doing x amount of reps/sets or adding weight.
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PikaKnight wrote: »AngInCanada wrote: »I've been doing Les Mills Pump and loving it. I have completed it in the past but didn't do the Hardcore Abs workout due to back pain. I REALLY want to do it this time, but same problem. If I don't use proper form and let my back arch then I don't have any pain, but as soon as I use proper form and keep my back flat to the ground and tighten up my abs, I get screaming pain in my lower back that lasts for a couple of days. I get the exact same pain doing deadlifts which I have no idea why. I think my form is spot on. Any ideas?
I would stop with the deadlifts completely and find other exercises to strengthen your back and abs, where form would not matter that much, or would nto be that hard to do right. Then I would go back to deadlifts and focus on form with very low weight.
Form always matters. You should focus on that first versus doing x amount of reps/sets or adding weight.
I stand corrected. "Where good form comes more naturally" is a better phrasing of what I wanted to say.0
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