CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 12-10-2006, 06:52 PM   #1
Alfonso Bandera
Member Alfonso Bandera is offline
Join Date: Dec 2006
Location: Bethel  NC
Posts: 20
I try to be very strict on my deadlifts, but the day after my deadlift workout, my back is so sore I'm terrified of it "going out" (meaning, I guess, a muscle spasm). I have to walk around gingerly all day!

Should I do some other supplemental stuff for lower back?
  Reply With Quote
Old 12-10-2006, 07:15 PM   #2
Cameron Mochrie
Member Cameron Mochrie is offline
Join Date: Oct 2006
Location: Amherst  Ma
Posts: 23
How long have you been doing deadlifts? It took me several months and a lot of technique improvement before a day of dl's didnt kill my back for the next few days. It could just take time. Again standard recs of making sure to warm up/stretch/cool down etc. etc.
  Reply With Quote
Old 12-10-2006, 07:34 PM   #3
Mike ODonnell
Member Mike ODonnell is offline
Join Date: Jun 2008
Location: Atlanta  GA
Posts: 1,566
Stretch, stretch, stretch.
Form, Form, Form.

If you can't do a heavy weight, go lighter and master good form first. Try Good Mornings if you are looking to strengthen the lower back.

Don't be afraid to hire a coach for a teaching session...he might be able to point out exactly what you can not see and solve all your problems.
  Reply With Quote
Old 12-11-2006, 03:38 PM   #4
Hone Watson
Member Hone Watson is offline
Hone Watson's Avatar
Join Date: Apr 2004
Location: Auckland  New Zealand
Posts: 194
According to Stuart McGills book certain stretches can actually put a lot of stress and load on your back.
  Reply With Quote
Old 12-11-2006, 04:21 PM   #5
Becca Borawski
Affiliate Becca Borawski is offline
Becca Borawski's Avatar
Join Date: Jun 2005
Location: Portland  OR
Posts: 1,231
Which stretches?
  Reply With Quote
Old 12-11-2006, 06:12 PM   #6
Adrian Bozman
Affiliate Adrian Bozman is offline
Adrian Bozman's Avatar
Join Date: May 2005
Location: San Francisco  CA
Posts: 252
Remeber that a 'sore' low back is not neccissarily a bad thing. The erector spinae (muscles that suport your lumbar spine) are hugely important muscles and are, in my opinion, underdeveloped in most people. If you are new to deadlifting etc. chances are your spinal erectors are just not used to being that active. It will pass. Muscular sorenss in the lower back is not to be feared (unless you have some sort of pre-existing condition, or it's the bad kind of pain...joint pain etc)
  Reply With Quote
Old 12-11-2006, 07:36 PM   #7
Kenneth R Davis
Member Kenneth R Davis is offline
Join Date: Feb 2006
Location: San Antonio  Tx
Posts: 132
If it hurts you're doing something wrong or you should't be doing it. The orthopedist's #1 rule: if it hurts don't do it. Pain means STOP! (not weakness leaving the body) If you hurt your back without serious repercussion, consider yourself fortunate. But, I'd strongly recommend you not repeat the exercise. Change something; weight or technique. The number of deadlifts on some of the WODs (21-15-9, for time) is too many for beginners and many experienced people. Form inevitably suffers towards the end of this effort and as form suffers the chance of injury increases.

Scale back until you can do the WOD without risk of pain and/or injury. One is an extension of the other.
  Reply With Quote
Old 12-12-2006, 07:34 AM   #8
Brian Reckdenwald
Member Brian Reckdenwald is offline
Brian Reckdenwald's Avatar
Join Date: Sep 2006
Location: hoboken  nj
Posts: 517
Becca, your standard hang stretch that targets the hamstrings usually ends up being a dangerous back stretch due to a loss of lumbar curvature. I'm sure 98/100 people do this stretch wrong and put the loading directly on the lower back. I did it that way for years and now have chronic back pains.
  Reply With Quote
Old 12-13-2006, 08:01 AM   #9
Aushion Chatman
Affiliate Aushion Chatman is offline
Aushion Chatman's Avatar
Join Date: Dec 2004
Location: San Diego  CA
Posts: 3,342
Alfonso, agree you just need to find a good coach. As long as you're doing deadlifts correctly you have nothing to fear.

I go "too heavy" everytime I try to PR my 1 rep max and fail...but with correct form there's nothing wrong with trying to lift more than you can....that's a misconception

  Reply With Quote
Old 12-13-2006, 05:19 PM   #10
Joe Schwab
Member Joe Schwab is offline
Join Date: Dec 2006
Location: Mildenhall  Suffolk
Posts: 5

I also used to get a sore back the day after DL's. One form technique that helped me was to be sure the bar is in line the the mid point of my shoulderblades (scapula, i think). This helps with the power transfer from the legs, and, combined with a rigid spine, lowers the torque on the lower back. If you go back about a wk and a half ago there was a disertation on DL's that went with the first Crossfit Total workout. Read that, it has mucho good information.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Lower Back Injury after deadlifts? John Arthur Spear Injuries 3 07-10-2007 09:18 AM
Lower Back Pain... Rodney McNeely Injuries 2 02-21-2007 01:47 PM
Lower back pain Jeffrey Crawford Injuries 5 10-18-2006 04:23 PM
Lower back pain Ryan Manjuck Injuries 9 08-05-2006 08:28 AM
Lower Back Pain Josh Bridges Injuries 7 07-28-2006 04:01 AM

All times are GMT -7. The time now is 10:26 PM.

CrossFit is a registered trademark of CrossFit Inc.