Dealing with a Bad Lower Back and Weight Lifting

ShowPoodleGirl · February 2

To start, I do try to have a neutral spine and brace my core when I do my lifts.
Sometimes my lower back is pretty chill and other times I have a flare up and my back is quite cranky.
What are your favorite warm up and cool down exercises/stretches to help with your lower back? Was there anything while lifting that you did that helped your lower back feel good beside trying to keep a neutral spine and bracing your core? Do you just go lower with weights when you're having a flare up? Anything else you did to help it feel good?

sollyn23l2 · February 3

I would start by identifying what lifts appear to be causing the problem and ensure your posture and form is spot on. Don't ego lift too heavy weights. The first time I tried a deadlift, I hurt my back bad. It's because I didn't do the hip hinge correctly.

Retroguy2000 · February 3

First, all the usual caveats of doctor's orders, PT recs, etc.

Are you using a belt while lifting, for anything like deadlift and unsupported rows? You should be.

I'd recommend RDL for posterior chain. Start light, progress slowly max 5% per week.

Look to your daily life too. Your chair and posture. If you are seated for long periods, get up and move about more frequently. Maybe you need a newer/better mattress. Check your sleeping position. If you lie sideways, a pillow between the legs helps. If you're overweight/obese, focus on diet to lose weight and ultimately stomach fat.

If you're feeling good and can do them, core exercises incl reverse hypers (gym machine, or you can hang your legs off a firm table or bed) and back extensions (gym machine, or you can hang off a flat bench at home with your legs gripping the bench).

If you're having a flare-up, rest and anti-inflammatories. If you can do them, bird dog and cobra. If you can still lift, treat it like a deload period, going as light as 50% number of sets with 50% of the weight. It might be good to get blood flowing there. You know your body though, don't push it.

robertw486 · February 3

I'll just add this.

Make 100% sure you don't have any issues with your actual back or spine, vs just muscle pains. As someone with essentially a completely shot disc in my back, I have some stretches and such that apply to protecting that disc area.

But if it's form, overworking, etc..... you can be headed down a path to causing long term issues. It's very wise advice to bad off and figure it out before you reach that point.

nossmf · February 3

I've been lifting for 15+ years. In that time, I've been injured badly enough to have to stop lifting on three occasions, two of them my lower back, both caused by deadlifting.

Guess what? I don't do deadlifts anymore.

I still work my lower back, but I found alternative exercises which were easier to keep correct form and keep my back muscles safe. So take stock of which exercise(s) you are performing at the time your back flares up; if it's consistently the same one or two, STOP DOING THEM and find something else.

Jthanmyfitnesspal · February 3

What I do to warm up my lower back is an 30-60min of spin bike or elliptical. I also do a core set afterward, plus some weights and bands.

I agree with all the above that you have to suss out the cause of your back pain in order to move forward. I've gotten the best advice from really good physical therapists. If it's just a few cranky muscles (as is often the case), then you can make them stronger over time and your pain may even go away with the right exercises. If you have a disc or other spinal injury, then you need to lay off heaving lifting to allow it to heal (or it can get a lot worse)!

I've had both cases, with the injury being in the last year, and gotten over it. So, do not despair, no matter what the cause!

ShowPoodleGirl · February 4

Thanks everyone. I have seen physio and chiro for it. It's something I've had issues with for years before lifting but it's annoying it's interfering with my lifting now.
I don't have a belt, I honestly feel like I'd feel like a poser at this pointing in my lifting journey haha.
I'm just doing 'normal/fitness' lifting, not powerlifting or body building. I do try to do progressive overload to slowly build up.
I have a relatively active job. I do sit for some of the day, but even sitting I'm constantly moving around (chair on wheels) and it's a saddle seat so I'm not slumping against a back rest. However, when I'm off work and relaxing my posture definitely isn't best for sure.
I do do RDL's. I feel I actually do quite a good job bracing my core for them. I have never done hypers but I can add back extensions to my routine.
I don't do true deadlifts at this time.
I wonder if right now it's the leg press that's causing the flare ups. I try to not let my lower back round and lift off the back support/seat, but also trying to get enough depth so maybe I'm not quite keeping it as good as I should be. Maybe I'll drop that one from my sessions for a couple weeks and see if that makes a difference.

Retroguy2000 · February 4

If you need to brace, you should use a belt. I know most lifters won't use it for their lighter sets, but you don't have the luxury of taking a chance. A belt helps you create that intra-abdominal pressure when bracing. I remember a long time ago in a gym I saw a guy deadlifting somewhat heavy, and I mentioned he should use a belt, and he said he didn't need it. OK I thought, sure you don't need it... until that day you did need it, and it's too late.

Sitting for long periods isn't good, regardless of the chair. Make a point to get up and walk a few steps every 30-60 mins, and at home improve your relaxing posture. Get a stiff cushion or whatever.

I don't think you need DL, although as I said I'm a fan of RDL going for reps, compared to chasing low reps DL. If you do want to DL, the trap bar will be easier and safer.

Leg press can absolutely cause a flare up the way you describe it. Definitely correct that form, look into your foot placement, work on hip and ankle mobility, and/or simply use a different exercise. You could do db goblet squat e.g. Or try the hack squat machine. Or just do leg extension machine and seated leg curl machine.

ShowPoodleGirl · February 4

I am constantly up and down for my job, I also do a several sets of stairs throughout the day as I work from my basement and greet clients on my main floor, and especially the days I don't have an assistant I stand for about half of my workday (varied standing and sitting throughout the day). So the workday probably doesn't impact me negatively too much in that way. I definitely should be more concious of my posture in the evenings.
My gym is a planet fitness so it doesn't have much in the way of fancy machines/equipment. So no trap bar or hack squat. I don't have strong urges to do deadlifts at this point in time. I've never done goblet squats but I'm not a fan of regular back squats cause they make me short of breath even with pretty light weights, but maybe goblets would be better due to where the weight is positioned. but I could swap out for the extension and curl machines.

nossmf · February 4

Many people during back squats tend to lean forward, which reduces the available volume for the lungs and can cause shortness of breath. But when you do a front squat or a goblet squat, the average lifter's posture becomes much more vertical and no longer impedes the lungs. This is in addition to the benefit for the lower back staying straighter and less rounded. Just be ready to reduce the weight used compared to a back squat, at least at first.

ccrdragon · February 4

I would add that strengthening your abs will absolutely aid in supporting your back. Having a strong core helps with any of the major lifts.

ShowPoodleGirl · February 5

Thanks again.
Today I focused even more on tilting my pelvis under to create a neutral spine. It felt like I was overdoing it (in my mind), but it really did help prevent my lower back from acting up so maybe I just simple wasn't quite going far enough with it before. I think I'm gonna try to bite the bullet and bring a little tripod and video my lifts at least once or twice so I can really see my form to try to tell where I'm lacking. Gonna be super embarrasing to do but the more I can be sure my form is on point the better.
I am adding in more core work as well.

Retroguy2000 · February 5

If a tripod feels a bit much and you don't want to be that person, maybe seek out a gym regular you recognize and ask them to film a set, and ask them if your form is OK.

claireychn074 · February 5

I record a huge amount of my lifts and it makes such a difference. You’ll be surprised how little errors creep in and you don’t realise: could be poor bracing, could be slightly lopsided (me), mixed shoulder mobility (me), sometimes not as tight in the early lift as I should be (also me) 🤣 it’s the only way I correct my errors and get better.

DoubleG2 · February 5

nossmf wrote: »

I've been lifting for 15+ years. In that time, I've been injured badly enough to have to stop lifting on three occasions, two of them my lower back, both caused by deadlifting.

Guess what? I don't do deadlifts anymore.

I still work my lower back, but I found alternative exercises which were easier to keep correct form and keep my back muscles safe. So take stock of which exercise(s) you are performing at the time your back flares up; if it's consistently the same one or two, STOP DOING THEM and find something else.

I also have lumbar issues and generally stay away from straight bar dead lifts. However, I would not discount using a trap bar. It is much easier to keep a neutral spine position and the combination of a neutral grip and taller handle limits the ability to hyper-extend the spine. I would also recommend a lifting belt to for anyone with back issues especially for deads, barbell rows and squats.

claireychn074 · February 5

DoubleG2 wrote: »

nossmf wrote: »

I've been lifting for 15+ years. In that time, I've been injured badly enough to have to stop lifting on three occasions, two of them my lower back, both caused by deadlifting.

Guess what? I don't do deadlifts anymore.

I still work my lower back, but I found alternative exercises which were easier to keep correct form and keep my back muscles safe. So take stock of which exercise(s) you are performing at the time your back flares up; if it's consistently the same one or two, STOP DOING THEM and find something else.

I also have lumbar issues and generally stay away from straight bar dead lifts. However, I would not discount using a trap bar. It is much easier to keep a neutral spine position and the combination of a neutral grip and taller handle limits the ability to hyper-extend the spine. I would also recommend a lifting belt to for anyone with back issues especially for deads, barbell rows and squats.

I’m just going to add a caveat for anyone new to lifting who reads this: belts are a great aid to support bracing when lifting heavy. But they won’t solve back pain or make up for poor form; you need to learn how to breathe and brace during lifts and then bring the belt in. Don’t ego lift with a rounded back and then wonder why you’re in pain! (Unless you’re doing an exercise with a rounded back obvs)

DoubleG2 · February 6

claireychn074 wrote: »

I’m just going to add a caveat for anyone new to lifting who reads this: belts are a great aid to support bracing when lifting heavy. But they won’t solve back pain or make up for poor form; you need to learn how to breathe and brace during lifts and then bring the belt in. Don’t ego lift with a rounded back and then wonder why you’re in pain! (Unless you’re doing an exercise with a rounded back obvs)

@claireychn074 That is an excellent clarification. Learning how to breath and brace properly is fundamental to lifting safely. The extra support a belt provides the lumbar spine won't mitigate issues with shoulder rounding.

csimmonsrn · February 6

Just an idea, I’m not a weightlifter but as a person who blew out my L4-5, had surgery and now have learned how to handle my back when it obviously has been pushed too hard, I do yoga especially cat/cow, child’s pose, cobra pose, downward dog slowly in a sequence. It has helped me when I know I’ve over done it.

ShowPoodleGirl · February 7

Thanks everyone.
I do cat/cow into kinda child's pose as well as doing cobra, though not in a sequence

Dealing with a Bad Lower Back and Weight Lifting

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