Lower Back Pain...

Rodney McNeely · 02-14-2007, 03:11 PM

Hi, there!

I'm very new to the CrossFit system, and I've been doing the beginner's routine suggested in the CrossFit Journal. I'm into my second week.

Thus far, I've been experiencing pain in my lower back, and I think it's from the dead lifts. I'm only using 135 pounds, but I'm struggling with it. I'm not sure if it's just muscle weakness, or narcolepsy-related fatigue (I've been narcoleptic since 1993). My piriformis is very flexible, but my quads are tight (I would almost say hypertonic), so I'm wondering if this imbalance is affecting my technique.

Any help, tips, or suggestions would be greatly appreciated. Thanks.

Jerimiah Childress · 02-21-2007, 10:22 AM

Rodney,

There are a few possibilities here. Depending on your body and exercise history it could be simply muscle weakness in your Lower Back Stabilization muslces. With the Narcolepsy you may need extra rest time, especially here in the beginning. I think your first step is to get the guidelines from coach rippetoe's article and have someone watch you to make sure your form looks good throughout the entire movement on every rep. Then do the same thing with the squat and Push-press. Both exercises put alot more stress on the LB than most people relize. You may need to lower the weight further, take the beginner workout even slower than is prescirbed, or simply add more rest to your schedule.

Rodney McNeely · 02-21-2007, 01:47 PM

Thanks for the reply and the advice, Jerimiah.

I've pretty much been doing what you've suggested for the past week. I took about 4 days off and just vegetated, to make sure I was completely recovered physiologically (ate like a pig, too). I've been easing back into things with light cardio, stretching (primarily lower back, hip flexors, and quads), and abdominal strengthening. I'm going to baby myself with a dead lift regimen first. I'll see how I can handle the bar at 3 sets of 15, then I'll add weight over time (maybe 5-10 pounds at a time). If I can do it pain free, great. If not, I'll re-evaluate then.

Thanks again for the advice, and take care.

Rodney

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02-14-2007, 03:11 PM	#1
Rodney McNeely Member Profile: Join Date: Feb 2007 Location: Petal MS Posts: 8	Hi, there! I'm very new to the CrossFit system, and I've been doing the beginner's routine suggested in the CrossFit Journal. I'm into my second week. Thus far, I've been experiencing pain in my lower back, and I think it's from the dead lifts. I'm only using 135 pounds, but I'm struggling with it. I'm not sure if it's just muscle weakness, or narcolepsy-related fatigue (I've been narcoleptic since 1993). My piriformis is very flexible, but my quads are tight (I would almost say hypertonic), so I'm wondering if this imbalance is affecting my technique. Any help, tips, or suggestions would be greatly appreciated. Thanks.

02-21-2007, 10:22 AM	#2
Jerimiah Childress Member Profile: Join Date: Mar 2006 Location: Tulsa OK Posts: 375	Rodney, There are a few possibilities here. Depending on your body and exercise history it could be simply muscle weakness in your Lower Back Stabilization muslces. With the Narcolepsy you may need extra rest time, especially here in the beginning. I think your first step is to get the guidelines from coach rippetoe's article and have someone watch you to make sure your form looks good throughout the entire movement on every rep. Then do the same thing with the squat and Push-press. Both exercises put alot more stress on the LB than most people relize. You may need to lower the weight further, take the beginner workout even slower than is prescirbed, or simply add more rest to your schedule.

02-21-2007, 01:47 PM	#3
Rodney McNeely Member Profile: Join Date: Feb 2007 Location: Petal MS Posts: 8	Thanks for the reply and the advice, Jerimiah. I've pretty much been doing what you've suggested for the past week. I took about 4 days off and just vegetated, to make sure I was completely recovered physiologically (ate like a pig, too). I've been easing back into things with light cardio, stretching (primarily lower back, hip flexors, and quads), and abdominal strengthening. I'm going to baby myself with a dead lift regimen first. I'll see how I can handle the bar at 3 sets of 15, then I'll add weight over time (maybe 5-10 pounds at a time). If I can do it pain free, great. If not, I'll re-evaluate then. Thanks again for the advice, and take care. Rodney