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OHP and lower back pain

engian
engian Posts: 70 Member
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I've been following the Starting Strength beginner program for the past 4 months and one lift that always bothers me is the OHP. I am trying to follow Rippetoe's form as described and shown in drawings and pictures in the book, and also in YouTube videos. For whatever reason I always get back aches during my working sets. The aches never occur before then, and they occur only in my lumbar area. I think I've got my hips in the right place relative to the bar - a little bit forward and pulling backward a bit as my chest moves forward. Maybe my perception of my form is way off? I just did them today so I won't do OHP again for another 4 or 5 days, and I didn't video them. The pain can be enough to affect whatever follows - deadlifts or power cleans.

I use the valsalva technique and contract my abs, core, and quads and then begin the lift.

Any suggestions or recommendations?

Elia

Replies

  • 212019156
    212019156 Posts: 341 Member
    Can you post a video of you doing the lift? You are probably arching your back too much due to a lack of shoulder flexibility. Also post a photo of you from the side standing relaxed.
  • n3ver3nder
    n3ver3nder Posts: 155 Member
    It's likely you're arching your lower back rather than extending the hips, as the bar passes your face. This could be down to poor motor patterning or tight hips (which can be quite likely given you're squatting 3 x week). Make sure you're addressing iliopsoas in your mobility work.

    Also make sure you're keeping the glutes tight., it'll be harder to lean back.
  • engian
    engian Posts: 70 Member
    N3ver3nder, 212019156,

    My next workout with OHP will likely be Tuesday. I'll try to record a clip of it and post it. I've tried thinking of my form and I think I maybe rolling the top of my hips forward - I really feel it in the lower back. If I try (without a bar or load) rolling the bottom of my hips forward I don't feel it as much. I have tried concentrating on engaging my glutes and quads, along with the whole valsalva torso breath/pressure...maybe I don't consistently do all of those.

    Thanks off the responses and suggestions.

    Elia
  • StephieWillcox
    StephieWillcox Posts: 627 Member
    Apologies if this is a dumb question...

    I also have felt this pain before, and now I do my OHP with one foot ahead of the other in a split stance

    Is there any reason I shouldn't be doing this? It makes my back feel about a million times better.

    Thanks
  • 212019156
    212019156 Posts: 341 Member
    Its probably not a big deal, but there is a reason why your back is bothering you doing them the traditional way. It is best to figure that out.
    Apologies if this is a dumb question...

    I also have felt this pain before, and now I do my OHP with one foot ahead of the other in a split stance

    Is there any reason I shouldn't be doing this? It makes my back feel about a million times better.

    Thanks
  • whitebalance
    whitebalance Posts: 1,654 Member
    I've tried thinking of my form and I think I maybe rolling the top of my hips forward - I really feel it in the lower back. If I try (without a bar or load) rolling the bottom of my hips forward I don't feel it as much. I have tried concentrating on engaging my glutes and quads, along with the whole valsalva torso breath/pressure...maybe I don't consistently do all of those.
    An additional suggestion to try... don't forget your abs. Abs are definitely involved in Rippetoe's OHP. Engaging them helps counter the tendency to sink into the layback and hyperextend. And if they're not pulling you out of the layback, then your lower back is doing all the work to push you out of it.
  • engian
    engian Posts: 70 Member
    I'm checking back in here. May has been a miserable month for me, lifting wise, but I have done OHP and I've been really concentrating on working the abs. Holy cow! I clearly wasn't engaging them nearly enough before in OHP. When I used abs to counter the hip forward tendency, and forced my hips slightly backward - no lower back pain. I have to work on my 'new' form but dang that helped a lot. Big thanks.

    Elia
  • 212019156
    212019156 Posts: 341 Member
    You should really be engaging the abs on every exercise, even benchpress. It protects you and allows you to lift more.
    I'm checking back in here. May has been a miserable month for me, lifting wise, but I have done OHP and I've been really concentrating on working the abs. Holy cow! I clearly wasn't engaging them nearly enough before in OHP. When I used abs to counter the hip forward tendency, and forced my hips slightly backward - no lower back pain. I have to work on my 'new' form but dang that helped a lot. Big thanks.

    Elia
  • engian
    engian Posts: 70 Member
    212019156,

    I know this sounds odd but on the other lifts - low bar squat, bench press, dead lift and power cleans - I do engage my abs. On all those lifts I take and hold a breath doing the valsalva pressurization and engage my abs. For whatever reason I wasn't doing that with the OHP. Helpful lesson learned.

    Elia
  • whitebalance
    whitebalance Posts: 1,654 Member
    I'm checking back in here. May has been a miserable month for me, lifting wise, but I have done OHP and I've been really concentrating on working the abs. Holy cow! I clearly wasn't engaging them nearly enough before in OHP. When I used abs to counter the hip forward tendency, and forced my hips slightly backward - no lower back pain. I have to work on my 'new' form but dang that helped a lot. Big thanks.

    Elia
    Really glad to hear that this helped and you've been able to adjust your form. Bravo!

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