Deadlifts=back pain

Fast Eddy · 02-16-2006, 03:33 PM

About 3-4 years ago I was about 10 pounds heavier while sporting a little less body fat than currently. I've been getting back to it recently and have started the 5X5 program. I'm 38 yrs old, 5'8" and 146 lbs. At my peak, I was benching about 275ish and squatting 300ish (ATG) and strick form on both. I did quite a bit of squatting and benching at that time but found deadlifts were difficult because of back pain. Squatting strengthened my back and I never even used a belt.

I'm having the same difficulty now after 2 weeks of the 5x5 program and the weights I'm deadlifting are miniscule. Is my pain a result of bad form on the deadlift or are some people just predisposed as non-deadlifters for some reason?

My follow up question is, if I can't do deadlifts, what exercise would I substitute while staying as true to the 5x5 program as possible.

Canadian Iron · 02-16-2006, 03:42 PM

Could be your form needs work. If possible take a video of your form and review it yourself or post it for critique. If it's not possible then have someone knowledgable watch you lift to make sure your back doesn't round during the lift.
Try sum deads to see if that helps, perhaps flexibility is an issue.

terracotta · 02-16-2006, 03:44 PM

You can also check out my deadlift post here:

http://forum.bodybuilding.com/showpo...8&postcount=23

amazonchick · 02-16-2006, 03:46 PM

Do you have access to a trap bar? I notice a big difference if I can do trap bar deads instead of standard deads. They are also more of a natural motion, and form is not so critical.

Fast Eddy · 02-16-2006, 04:01 PM

I don't have access to a trap bar.

I had a lot of lower (lumbar region) back pain prior to my getting in shape last time. After a few months of squatting regularly, I rarely if ever had any lower back pain for several years. The pain I get after deadlifting is not in my lower back and is not as sever as the lower back pain I experienced before. It tends to be shallow pain located around the middle of my back and it moves around a lot. It leaves me quite stiff but not in great agony. It's very tolerable in the short run but always nagging.

TwistedAngel · 02-16-2006, 06:34 PM

My 2 cents,

Also, bad form while squatting can manifest itself as pain while deadlifting. In the past, I had a near accident while squatting (i don't use a belt either) when someone loaded up the wrong plates on one side. We fixed it, and I continued, feeling fine. But on the next exercise (stiff legged deadlift), I had the EXACT dull, throbbing, middle-back pain. It persisted for about 1 week.

Although it really sounds like form... if you have a back problem, you may be predisposed to aggrevating it with deadlifts. If you do, you may be using bad form as a way of favoring the injury.

Are you aware of any prior injuries to your back? Do you have alignment issues? In this case, I would say, stay away from deadlifting altogether.

My father (formerly a bodybuilder) slipped a disc once (bench pressing his girlfriend) and has had to give up any movements similar to deadlifts.

Fast Eddy · 02-17-2006, 09:43 AM

As I said, I had lots of back pain (lower back) from about the age of 20-30. When I started squatting heavy regularly, that back pain disappeared almost entirely for many years. However, during the period when I began squatting regularly, I also attempted to work deadlifting into my program but was bothered by this same sort of nagging middle back pain. So, my squatting form obviously isn't causing the problem and I'm trying figure out what is

TwistedAngel · 02-17-2006, 01:25 PM

I read what you wrote. And that is EXACTLY why I responded the way I did.

Squatting can pre-fatique many core stabilizers. That is why it is a compound exercise. Doing it incorrectly can hurt for a little while until those muscles adapt.

If you add an exercise which will tax them in a different way, they will start to exhibit DIFFERENT symptoms. Especially if you are prone, and subtlely favoring an injury OR doing something incorrectly.

You asked for suggestions. Basically, everyone is saying CHECK YOUR FORM.

If you are not going to put in the footwork and analyze the kinesiology of ALL POSSIBLE CONTRIBUTING FACTORS, then perhaps your aren't serious about getting to the bottom of it.

common sense says:

1) ANALYZE YOUR DL
2) ANALYZE YOUR SQUAT
3) SEE A CHIROPRACTOR

Fast Eddy · 02-22-2006, 04:35 PM

Quote:

Originally Posted by TwistedAngel

I read what you wrote. And that is EXACTLY why I responded the way I did.

Squatting can pre-fatique many core stabilizers. That is why it is a compound exercise. Doing it incorrectly can hurt for a little while until those muscles adapt.

If you add an exercise which will tax them in a different way, they will start to exhibit DIFFERENT symptoms. Especially if you are prone, and subtlely favoring an injury OR doing something incorrectly.

You asked for suggestions. Basically, everyone is saying CHECK YOUR FORM.

If you are not going to put in the footwork and analyze the kinesiology of ALL POSSIBLE CONTRIBUTING FACTORS, then perhaps your aren't serious about getting to the bottom of it.

common sense says:

1) ANALYZE YOUR DL
2) ANALYZE YOUR SQUAT
3) SEE A CHIROPRACTOR

I appreciate your advice. It seems logical to me to conclude the deadlifts were causing my pain because my back felt the best during periods when I was squatting regularly (and heavy) but not doing any deadlifts. Everytime I've attempted working deadlifts into my program, I've experienced back pain. My back pain dissappeared completely when doing just squats.

I'm more than willing to listen and take advice but clearly I'm missing something here. I'm not doubting my squatting could be a contributing factor, I'm just confounded at what evidence suggests it. I've done all those things and even worked with a powerlifter who had competed for several years. He had some tips to improve my form but said it was pretty good. I didn't deadlift with him at the time because I've grown so damn afraid of this exercise.

Anyway, I tried focusing on my form last time in the gym (over the weekend with really light weights) and ended up with a shifted spine so I have sworn off deadlifts for good.

BodySculpting · 02-22-2006, 05:59 PM

Quote:

Originally Posted by Fast Eddy

About 3-4 years ago I was about 10 pounds heavier while sporting a little less body fat than currently. I've been getting back to it recently and have started the 5X5 program. I'm 38 yrs old, 5'8" and 146 lbs. At my peak, I was benching about 275ish and squatting 300ish (ATG) and strick form on both. I did quite a bit of squatting and benching at that time but found deadlifts were difficult because of back pain. Squatting strengthened my back and I never even used a belt.

I'm having the same difficulty now after 2 weeks of the 5x5 program and the weights I'm deadlifting are miniscule. Is my pain a result of bad form on the deadlift or are some people just predisposed as non-deadlifters for some reason?

My follow up question is, if I can't do deadlifts, what exercise would I substitute while staying as true to the 5x5 program as possible.

Some back pain right after doing deadlifts is normal. You should feel some sensation. I know when I finish 4-5 heavy sets of Deadlift I can barely walk and I use picture perfect form with the weight I choose. If the pain is intense, lower the weight and check your form.

desire4dumbells · 02-22-2006, 06:06 PM

Quote:

Originally Posted by BodySculpting

Some back pain right after doing deadlifts is normal. You should feel some sensation. I know when I finish 4-5 heavy sets of Deadlift I can barely walk and I use picture perfect form with the weight I choose. If the pain is intense, lower the weight and check your form.

**** yeah!

I set a PR recently for 5 sets and afterwards my back was so incredibly tight i was wincing in agony. Thing was, it was good pain, not the sharp bad type. Just pure worked muscle. Twas insane!

bigboy15 · 02-22-2006, 06:32 PM

Quote:

Originally Posted by desire4dumbells

**** yeah!

I set a PR recently for 5 sets and afterwards my back was so incredibly tight i was wincing in agony. Thing was, it was good pain, not the sharp bad type. Just pure worked muscle. Twas insane!

I have kind of the same problem as the original poster. How can you tell if it is just pure worked muscle or bad pain?

desire4dumbells · 02-22-2006, 06:42 PM

Quote:

Originally Posted by bigboy15

I have kind of the same problem as the original poster. How can you tell if it is just pure worked muscle or bad pain?

I suppose experience my friend. There is a distinct difference between tightness/pump ect to a sharp structural pain. Alot of the time the sharp pain can be felt instantaneously (like at a specific point in time). Hmm. Getting to know your body well will help. I suppose you need to experience a definite structural pain, then you will know the difference between that and the muscular pain.

In summary 'how can you tell'?
You can tell because bad pain is different to pure worked muscle, hence, they feel different.

bigboy15 · 02-22-2006, 10:57 PM

Quote:

Originally Posted by desire4dumbells

I suppose experience my friend. There is a distinct difference between tightness/pump ect to a sharp structural pain. Alot of the time the sharp pain can be felt instantaneously (like at a specific point in time). Hmm. Getting to know your body well will help. I suppose you need to experience a definite structural pain, then you will know the difference between that and the muscular pain.

In summary 'how can you tell'?
You can tell because bad pain is different to pure worked muscle, hence, they feel different.

Pain I get is definately sharp and structural then. I get it during and after squats and deads, but I'm not rounding my back (that I can tell). Basically when I walk around if I don't flex my abs or hold my torso completely still I get a pressure kind of pain. It's not very intese pain, but I'm afraid it will get worse over time, or lead to more serious issues.