lower back is killing me
- Thread starter smalldude
- Start date
BodybuilderX
Borderline Insane
You could rest your lower back for several days and work other areas of your body. Try taking a break from Deadlifts, or go lighter. Apply ice to the area if swelling occurs. If you're able to stretch the area without too much pain, i'd advise to stretch whenever you get the chance and hold the stretches (Static). Cream might also soothe the area.
If all else fails, go see a doctor/physio therapist to make sure it's only the muscle that is hurting and not something else.
Cheers.
If all else fails, go see a doctor/physio therapist to make sure it's only the muscle that is hurting and not something else.
Cheers.
DADAWG
Community Veteran
do you use a weight belt ?
Dude get a foam roller and roll your glutes first one at a time by crossing one leg over the other than do your lower back and your tfl .that's the muscle that goes down the side of your leg
same thing happen to me but now I foam roll here and there and get no pain at all! The faom rolling is going to hurt like a bitch tho. And remember don't hyper extend on deadlifts
same thing happen to me but now I foam roll here and there and get no pain at all! The faom rolling is going to hurt like a bitch tho. And remember don't hyper extend on deadlifts
Foam rolling is really good but get a decent one, plus it can be painful at first.
Sounds like you are trying to go to heavy. Nothing wrong with lifting heavy but I won't really give advice on deadlifting without seeing it for myself because people do all kinds of crazy shit and have all kinds of crazy messed up bad form.
Sounds like you are trying to go to heavy. Nothing wrong with lifting heavy but I won't really give advice on deadlifting without seeing it for myself because people do all kinds of crazy shit and have all kinds of crazy messed up bad form.
Just don't be that guy that walks around the gym wearing the belt the whole time he is there
LOL gotcha : note to self... do not wear belt whole time there hahahahaha
Mavaleu yep me too im going to lighten up the load once my lower back is all better
any certain stretches you guys like do before dead lifts?
Yeah, please don't be that guy.
Sit on your ass, feet together and legs bent at the knee. Lean forward, and reach your arms underneath your legs toward each other (as if you wanted to cross your arms underneath your knees. Now pull back on your hamstrings with your forearms. After 10-15 seconds, repeat while arching your back.
China_Wall
New member
if ur on cycle the pain in your pack might not be at all related to deadlifts bro... rapid increase in bodyweight when on cycle can sometimes cause unbearable back pumps... for me I'm fine till I go over 240, but everytime I break the 240 mark i have to bear with the pain for a week or two
MeatHead96
Jacked and Tan
Yeah foam rolling helps. I also like to hang from a pull up bar for a minute or two to stretch out. I'm taking a break from deads too because of persistent lower back pain. I'll probably go back to it soon but go lighter and work my way up with a weight belt on for heavier lifts. Squats don't seem to bother my lower back too much. I wear a weight belt and lately have just been doing sets of 10-12 reps with 315. I could go heavier but trying to focus on form/depth and not fucking up my back again.
R1rider
New member
^^^ this exactly.
im 254lbs right now. i went through this for a week or so when i went over 220 and then 245 lbs. i dont plan on going heavier than 255lbs on my 6-2 frame
you could also have had bad form(just saying) when you were dead lifting. wear a belt that will help. i only wear my belt over 315 lbs, but everyone is different
warm up and cool down for 5 mins on the bike before and after every workout. do warm up sets and then your working sets
jumpinjeff
TST/TRN/MST 200/600/600
you might lay off heavy deads and heavy squats for a week. it is most likely a form issue, going slightly too heavy. you can lift through it but that risks injuries you don't want to mess with. or it could be like china_wall said and it could have to do with the excess pump. do other exercises that eliminate involvement of the lower back for the next week or two and see where you're at after.
brother bundy
I am banned!
you may have a herniated disk lots of people have them and dont even know.Then u dead lift the next morning fucked.Get a MRI to make sure.
DADAWG
Community Veteran
the belt is a tool , not a crutch. do NOT cinch that thing down so tight you cant breathe . adjust is so that is pretty snug and when you take your last big breath flex your core muscles / abs and push out against the belt with your stomach . this creates a internal pressure that supports and stabilizes the whole midsection.
practice it at home until you find the right adjustment.
another tip , i use a lever belt but any belt will work , loosen the belt up between each set but leave it on . this keeps the lower back warm or even hot between sets and helps keep it loose.
DADAWG
Community Veteran
i disagree , i always do on squat or deadlift day , it keeps the lower back hot / waerm and loose. just dont leave it tight the whole time.
when your at the gym worry less about what people think and more about why ypour there.
Investing in a good belt was the smartest things I ever done, I got me a powerlifting Cardillo belt and it's pretty awesome, also have the Inzer one but the Cardillo took me like at least 6 months to break it in, lack of form is the main problem when trying to do deads, I see guys trying to do more of the can lift just for their ego, but those are the ones that pay the price by hurting themselfs. I would say don't do any deads or squats till your lower back feels better, good luck.
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