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  1. #1
    Banned hell-bent 2's Avatar
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    Why does my lower back hurt from deadlifts?

    Obviously something has to be wrong with my form but I can't figure it out. My lower back stays straight and does not curve. I bend my knees far enough, I drag the bar up in a straight line. Whats the deal?
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    It may just be that your core (abs and lower back) are weak. Concentrate on doing a few exercises to balance this out and you should be alright in a few weeks (if your form is as good as you say!).
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    Banned hell-bent 2's Avatar
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    Originally Posted by dodgyone View Post
    It may just be that your core (abs and lower back) are weak. Concentrate on doing a few exercises to balance this out and you should be alright in a few weeks (if your form is as good as you say!).
    I've been doing core work, its the 5x5 routine, it has hypers and decline situps.
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  4. #4
    back with half the reps SDFlip's Avatar
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    maybe because it's a lower back exercise.... just a thought.
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  5. #5
    Registered User moondg29's Avatar
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    Originally Posted by SDFlipStyle View Post
    maybe because it's a lower back exercise.... just a thought.
    He's probably sore and doesn't realize it. A lot of people get soreness in their lower back and think that it's bad.
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  6. #6
    **** your straps yabbayabba's Avatar
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    Sometimes when you work muscles they get sore later on, that couldn't be it. Or the fact that once the weight is to your knees its the lower back doing all the work couldn't have anything to do with it.
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  7. #7
    Registered User Hallock's Avatar
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    Lower back soreness is awkward because a lot of people mistake it for pain. Especially when you start dead lifts after not doing very much lower back exercise--which not very many people do, it's common for your back to be sore for even two days after the workout.
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  8. #8
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    Soreness = Good
    Splitting Pain = Bad
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  9. #9
    Hardgainer anonymous skribblez32's Avatar
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    yea i always thought deadlifts worked the lower back, so having some soreness there should be expected. If there is splitting pain, then there's something wrong.

    It felt wierd at first having lower back soreness/pain, but it usually goes away after a day or two. I rarely to lower back isoloation exercises anymore (hypers) because i feel that deads really work out the lower back a great deal.
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  10. #10
    Tonk Arab infrax's Avatar
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    You're just sore, nothing to worry about.

    Remember to stretch before and after.
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  11. #11
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    Originally Posted by hell-bent 2 View Post
    Obviously something has to be wrong with my form but I can't figure it out. My lower back stays straight and does not curve. I bend my knees far enough, I drag the bar up in a straight line. Whats the deal?
    Call me crazy, but maybe because it works the erectors which happen to be located in the lower back...
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  12. #12
    "Isolation" is stupid. JNo20's Avatar
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    You may have a strong enough core, but if you don't get tight before the lift your core strength doesn't mean a whole lot. Before you start pulling you need to tense and tighten every muscle in your body. You should literally look like you're about to pop, then start driving those heels into the ground and pull the weight up, breathing out forcefully on the way up.
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  13. #13
    back with half the reps SDFlip's Avatar
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    Originally Posted by Guardian View Post
    Call me crazy, but maybe because it works the erectors which happen to be located in the lower back...
    nah, it's gotta be something else.
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  14. #14
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    Originally Posted by SDFlipStyle View Post
    nah, it's gotta be something else.
    Not really, my lower back is always sore the day after deadlifts, i see no reason to be very concerned if form is on.
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  15. #15
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    My apologies
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  16. #16
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    Originally Posted by 101CavGrunt View Post
    Soreness = Good
    Splitting Pain = Bad
    Yeah, that sums it up good lol
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  17. #17
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    I am in a similar situation. Didn't dead lift during football season since our coach advises against it. I got my deadlift up a great deal in the previous off season, well I started doing them, even much lighter than what I used to do and I was extremely sore. I thought it was an injury so I relaxed with lower back stuff for a while, just working it lightly to get my strength back. All was fine until about a week ago I did dead lift again.

    So the next back workout I didn't DL or heavy row, I decided to do cable rows and I did over 60 pounds lighter than I usually do thinking it would be a good "warmup" well I couldn't even hold the weight for more than 3 reps. Once again I am not sure if it is extreme soreness or pain, I advise if you can just see a doctor to make sure you didn't injure something. I actually have an appointment midweek to make sure as well. I figure it is better to be safe than sorry. Hopefully it is just soreness and I can stop being a little ***** and move on lol
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  18. #18
    Registered User strugz's Avatar
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    i dunno, i've had lower back injury twice before, with splitting pain where i could barely walk
    what preceded that pain is intense soreness in the lower back.
    you guys are saying don't mistake soreness for pain. but its usually for me at least
    discomfort --> sore --> really sore and tight --> pain but goes away --> splitting pain.
    i'm 180 and i'm scared as hell to deadlift, i'm only doing 190 on my deads
    for my squats i'm only doing 215. both are giving me the really sore and tight feeling, could border on pain feeling.
    i really want to keep ramping but i don't know if i should if its taxing my lower back this much, especially since i've had 2 previous injuries before, lower back pain is scary as ****. "you won't know till you've expereinced this"
    any recommendations? i KNOW for sure my form is perfect, i've had trainers and seasoned lifters watch to make sure my back is straight goiing up, and down.
    same with my squats, the form is perfect.
    i've been stuck on both of these weights for 2 weeks and i'm simply scared to go any higher.
    what should i do
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  19. #19
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    keep the weight where you're at and just do more reps. or, find different exercises that your body gets along with better. if you have injured yourself more than once doing more weight than you're currently doing i'd say that's your body (spine/discs/ligaments) telling you that's their limit. if anything, that limit is likely to decrease not increase with age. "insanity is doing the same thing and expecting different results..."
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  20. #20
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    I had this problem when my erector spinae was very weak. just take it easy and stretch a TON. this little monster really had me angry for awhile. it'll pass.
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  21. #21
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    This might help out

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  22. #22
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    I also tend to get a bit sore after deadlifts. I always thought it was normal as you are supposed to be working the muscles beyond what they would usually do in day to day activity. Especially in this modern age, I very much doubt they get a work out at all in the majority of people's jobs
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