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Old 03-10-2010, 12:48 PM   #1
Brady Herrin
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Back pain from deadlifts

Hey Guys,

Yeah, that's a horrible title. Here's what I'm working with, though.

I can DL heavy (max) and do small sets of heavy and have no issues. The problem I have is during metcons when we're doing sets of 21, or like today with the sets of 15. The lower right side of my back begins to get really really really tired and aches. Today, I got through my first 3 sets of 15 before anything set in. On the 4th round, I started feeling the pain. I use a reverse grip and was wondering if maybe I was favoring something by doing it, so I flippped my grip. Made no difference. It isn't a pain that stays with me or hurts the next day.

Nik checks my form and said I'm looking good. I don't bounce the bar, back is arched, hips and shoulders rise at the same time. Bar is mid-foot with my ankles touching. I keep the bar close up and down.

Any thoughts? It's rather annoying. I get it on deadlifts and multiple reps of squat cleans.
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Old 03-11-2010, 10:57 AM   #2
Mike Mallory
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Re: Back pain from deadlifts

remember, form is more than looking at you from the side. That's very basic

How are you SI joints handling the load?

Is your pelvic floor activated?

Transversus abdominus engaged?

You're probably just have an imbalance between the local and global muscle system, meaning your stabilizers are giving out before the prime movers.

Keep you belly button locked back against your spine the whole time......If you can't do that, then you may need to regress the exercise to be able to stabilize effectively
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Old 03-11-2010, 11:12 AM   #3
Brady Herrin
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Re: Back pain from deadlifts

Thanks for the post. I'm a little unfamiliar with most of what you said, haha. I will go out later and do a few. I tigten my back and glutes when I lift, but I know I don't tighten my abs. I'm fine with taking the load down, I guess I'm just getting fatigued too quickly. 135 isn't exactly a heavy deadlift.

Thanks again, any input it appreciated.
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Old 03-11-2010, 11:21 AM   #4
Mike Mallory
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Re: Back pain from deadlifts

I know it isn't much weight, but it becomes a lot of weight.

Activate the TVA by drawing the belly button straight back towards the spine. If you're doign it right you should comfortably extend at the lumbar spine also.

belly button in--ribcage up
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Old 03-11-2010, 06:54 PM   #5
Steven Low
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Re: Back pain from deadlifts

Activate the TVA by sucking in air, then bearing down.

AKA how you're supposed to do it for weightlifting.

Most people try to do it by drawing the belly buttom towards the spine after they exhaled.
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Old 03-12-2010, 03:37 AM   #6
Michael Keas
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Re: Back pain from deadlifts

this may be a stupid question. by sucking in the belly button wont it be hard to breath? im going to try this because i just messed up my back using poor form. I was just wondering if there would be a breathing issue though.
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Old 03-12-2010, 11:48 AM   #7
Mike Mallory
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Re: Back pain from deadlifts

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Originally Posted by Michael Keas View Post
this may be a stupid question. by sucking in the belly button wont it be hard to breath? im going to try this because i just messed up my back using poor form. I was just wondering if there would be a breathing issue though.
Yes, but you're only really bearing down hard with the diaphragm during the peak of the movement. You can still breathe when you don't need stability at the top of the movement.

The TVA pressure can remain constant, and you can use chest breaths to breathe.
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Old 03-12-2010, 08:49 PM   #8
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Re: Back pain from deadlifts

gotcha
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Old 03-15-2010, 05:35 AM   #9
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Re: Back pain from deadlifts

Brady, I have a problem that could possibly be related - when I do Kettlebell swings, Deadlifts, or today's Grace - my lower back gets SO engorged that its pretty intense. I think of it as pain, but really its just super tight from being full of blood. Does this sound like what you are experiencing? I'm trying to figure-out what to do about it. My trainers say trigger-point therapy and stretching should loosen up my hamstrings which may help. I don't know....
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Old 03-15-2010, 11:20 AM   #10
Brady Herrin
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Re: Back pain from deadlifts

Sounds like that could be related. I know I need to stretch more. I'm not super flexible in my hips/back.

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Originally Posted by David Rapp View Post
Brady, I have a problem that could possibly be related - when I do Kettlebell swings, Deadlifts, or today's Grace - my lower back gets SO engorged that its pretty intense. I think of it as pain, but really its just super tight from being full of blood. Does this sound like what you are experiencing? I'm trying to figure-out what to do about it. My trainers say trigger-point therapy and stretching should loosen up my hamstrings which may help. I don't know....
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