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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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 -
Then I' going to assume that your form is bad. It's one thing to watch a video. It's another to actually do the exercise with the correct form.AngInCanada wrote: »I do it at home. I have the pump program. No trainer.
Post a video.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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AngInCanada wrote: »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? Lol
I think autocorrect got them. I believe they were trying to say "thrusting your hips and squeezing your glutes."0 -
I have torn ligaments in my low back and deadlifts do not hurt me. In fact I lurrrve them and want to have a million of their babies.
All the leg lifting type of floor ab work though? Makes me cry. One thing to try if you're hurting from like scissors or leg lifts or those kind of moves is to keep your legs up higher, like start with 90 degrees and lower them just until you feel your back - then move them back up and as soon as you don't feel it anymore that's where you should do the exercise. Also watch your breathing - if you clench up then your back gets more involved in the move but if you keep steady breathing it should help to make the abs work.
But most of all, yeah post your form and the good smart people here will help for sure
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OP, I suspect that your form is not on point.
This video really helped my form;
https://www.youtube.com/watch?v=AHiSvajoans&feature=youtu.be&t=19s
Try posting a video of your DL as well?0 -
Great video! Also notice how the lettering on his shirt is facing forward and his head/neck is aligned with his back?--Try lifting in front of a mirror to see if your chest is in the right position and then align your head/neck.0
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http://vidmg.photobucket.com/albums/v160/babygrant/Mobile Uploads/VID_20150520_130712_zpsynlgufg5.mp4
Kind of embarassed cause I have such a long ways to go still
So with pump basically you start in set position and just lower to knees and back up. No lifting off the ground. I see I stick my *kitten* out quite a ways hmmmm.... Please be kind in your critique lol0 -
Do some stretching as well. sitting down, taking your foot and putting it over your other leg and keeping your back straight, lean forward. This will stretch out your hip flexors which in kind will help your lower back. Also you can get a lacrosse ball and place it under your bum as in the Limber 11 video(search on youtube). Hyperextensions if you can do them at home will also assist in strengthening your lower back muscles to match your increased leg/glute strength gains.0
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For an ADL try skimming the bar against your thighs. Squeeze your glutes so that your hips thrust a bit forward at the rise. Don't look in the mirror--align your neck with your back but keep your chest facing the mirror.0
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Also, keep your head neutral as you lift. Make sure you keep it in a plane with your back. Don't let your head drift up and back before your back does. That will throw your spine out of alignment, which could produce stress on your lower back.0
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IsaakGMOON - thx for that video! I feel like now I fully understand how to do a deadlift correctly. I'm going to practice tonight.0
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