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Thread: Lower back pain / stiffness

  1. #1
    Join Date
    Jul 2010
    Posts
    238

    Lower back pain / stiffness

    Hey everyone.

    I've had this lower back problem for some time. It is extremely weak! I can't deadlift because I have this odd sensation and pain when I bow down with my back straight.

    Most of the times I can't do the deadlift movement with a bar or weight. My lower back feels so tight and I reluctantly bend my back forward when I do the deadlift movement.

    I've had this for a while and I have been able to squat just fine, however, I can still feel my lower back hurting if I don't do it with perfect form. I am able to squat 100 kg (220 lbs) and I can't even do a deadlift with no weight.

    I've been doing hyperextentions to strengthen my lower back but I haven't been doing them for very long

    So the other day I decided to deadlift. I put around 110 lbs on the bar and did x5 reps with terrible form and my back hurt so bad and I continued doing reps because I wanted the pain to go away. So I ended up only doing 3x5 deadlifts with only 110 reps. Today I did legs and my lower back hurt so bad even after squat with 100 lbs on the bar.

    I don't have any trouble with my lower back while sitting down and it is mostly in the right side that it hurts when I bow forward with my back straight. As I said - my lower back feels a very odd pain when I do the deadlift movement. It feels so damn tight.


    What is your opinion on this? I would greatly appreciate any input from you guys

  2. #2
    Join Date
    Jul 2010
    Posts
    238
    Really, noone?

  3. #3
    how's the rest of your core strength ?? i don't bother with hyper extensions, i'd rather do planks off a physio-ball or just on the ground.

    make sure your hip flexors aren't tight also, keep your front side stretched out. forgot the name but if you're too tight in the front, it'll cause your pelvis to rotate forward which isn't good on the vertebrae.

  4. #4
    Join Date
    Aug 2010
    Location
    Orange County, CA
    Posts
    127
    ^^ Totally agree that the hip flexors may be tight, I have had issues with mine and it created back issues of my own. PM me and I can send you a link of an amazing video blog from a PT who has some great stretches for the hips. Also, get yourself a foam roller and roll out your back and hips as often as you can.

  5. #5

  6. #6
    Join Date
    Jul 2010
    Posts
    238
    Thanks brahs. I am doing a good variety of stretches now + core training. Hope this helps in the long run. I am also about to see a doctor and listen to what he has to say.

  7. #7
    Join Date
    Mar 2010
    Location
    Gold Coast, Australia
    Posts
    51
    Well,

    I've had the same problem that ultimately brought a disc bulge L5-S1.

    How are your hamstrings ? Are they tights ?

    The strange thing about your case is that you still can squat properly.

    If you have a stiff low back and stiff hamstings, it could possibly be a posture problem. Your glutes dont activate and as a result, your low back and hamstrings take all the load (but your glutes are probably fine since you say you can squat properly).

    What I've done to solve part of the issue (still on it atm) is:

    1/ Stretch your hip flexors
    2/ Do some exercises to activate your glutes
    3/ Do some core exercises to reinforce your core strenghts.
    4/ At the end, stretch your hamstrings, glutes, hipflexors

    It takes a lot of time and determination but now that my glutes activate better and my core is stronger, my low back is also better.

    Good luck

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