Lower back. Dead lift. Pain. Uh oh

[hornedfrogs07]

I get hurt everytime i max anything out.

Simple solution would be "don't max out."


But on the deads question, follow B Fold's advice bro. It is sound and the hypers that he's recommending really should help to build up and strengthen that area to a) help reduce pain/inflammation, and b) Build up strength so it doesn't happen again.

 

[rjx]

Well...

When I deadlift the bar starts several inches from my shins. This is what I suggest because it allows the bar to go in a straight line over the knees and directly to a lockout. If you start close to the body...the bar must travel AWAY from the body to go past your knees...

Read this article here...and live by it.
http://www.testosterone.net/articles/194dead.html

Read this article for ideas on how to strengthen your core, back and abs...
http://www.deepsquatter.com/strength/archives/ls03.htm

Reverse hypers (home-made)

I hope this helps everyone a little...

B True

Thanks for all the info! I will be putting everything you shared with me to good use. My back feels almost normal today (85%). Maybe in another 2 days it will feel 100%.

Thanks again

 

[joltan]

its hard to keep proper form on deadlifts without scraping your legs up

 

[simpllyhuge]

i hurt my back doing deads like 1 year ago. my back still feels agrevated.

 

[pullinbig]

On Thursday I was doing heavy squats and felt something un comfortable in my lower back. I stopped squatting and it went away.

Well tonight (Saturday) I was doing heavy dead lifts, and my back said FU to me.

I did lots of stretching after that, and some hyper extensions. It still hurts, but not as much.

Its the right side near my ass.

This totally sucks since I just paid for some gear

I guess I will take it easy with my back and legs. Has anyone else ever screwed up there back like this?

why are you pulling deads two days after squatting? not smart. you need at least three days and some folks cant pull and squat in the same week, unless they do them on the same day.

 

[Insane_Man]

I would just like to second the suggestion of reverse hypers.

It's a great lower back exercise and so much safer than regular hypers. Think about it, you're doing hypers then your back gives out, what happens? *RRRRIIIIIIPPPPPPPPP*

 

[bula]

I fight the exact injury you describe. Too much weight while the bar was a bit too far from the legs. If the weight's center of gravity is not above your toes (at a minimum) during the lift, you're gonna get injured on the heavy lifts.

Here's how i've resolved the problem.

Deadlift with large dumbells. I use 150s. Grab them at the sides of your feet and lift them like you're pulling up your pants .. right along the legs. Your hands are in a much stronger position as well with the palms facing in. This lift isolates the center mid and lower back incredibly well and places minimal stress on the bottom of my spine. If you need to lift more weight, i'd wait until you fully heal up, which may take months. But you can still really hit it hard using DBs.

 

[Laguna]

Bula has a great Idea. DB deads will give you a great workout and hit your muscles in a different way. You'll be sore in different areas the next couple day, but a "good" sore. Great gip exercise also traps, some quads, everything. Actually It's time for my workout now and I forgot all about them. I'm gonna do them now.