deadlift lower back pain

[emusoda]

I tried doing dead lifts for the first time and I'm not sure if the pain that I'm experiencing is bad or good. I had a friend watch me (he doesn't work out) but I showed him some vids so he would know what to look for in form. He said my form was good, my back was straight the whole time. Now it's been a couple days since I did it and i have some pain in my lower back. It's not a sharp pain or anything extreme, could it just be doms? I only feel the pain if i tighten my back muscles or if I bend certain ways. The pain isn't in my spine area, it's in the side area of my lower back.

[ZoranM]

could it just be doms? I only feel the pain if i tighten my back muscles or if I bend certain ways.

Most likely it is.

[eldawg]

Make sure you are not using too much weight. Hell, start off with just the bar to ensure your form is correct.

[hyacinth30]

I tried doing dead lifts for the first time and I'm not sure if the pain that I'm experiencing is bad or good. I had a friend watch me (he doesn't work out) but I showed him some vids so he would know what to look for in form. He said my form was good, my back was straight the whole time. Now it's been a couple days since I did it and i have some pain in my lower back. It's not a sharp pain or anything extreme, could it just be doms? I only feel the pain if i tighten my back muscles or if I bend certain ways. The pain isn't in my spine area, it's in the side area of my lower back.

You say you had a friend who doesn't work out watch it and he said your form was good? Sounds like an odd person to ask about a form check. Anyways, if you are feeling pain like not muscle soreness (You should be able to tell the difference), your form is probably off.

post a vid here...you might get better feedback.

[Cheap5.0]

Hmmm...i just started SS 4-5 months ago so the first weeks are still pretty fresh in my mind. I dont remember being sore 3 days after my first deads day...of course i started with an empty bar. What weight did you use?

Even when i am sore from deads, its more like a stiffness from exertion....not injury.

[Frozn]

Make sure you are not using too much weight. Hell, start off with just the bar to ensure your form is correct.

This.. I would get your body used to the flexability first and than start working weight.. Although the bar is quite light.. I usually use it to stretch before I start with weight...

The lower back is a difficult place to judge pain vs soreness unless you have experienced some sort of back issue. DOMS in the lower back are more constant and a tight pulling. An injury (obviously each is different) but from my experience actual pain from injury is more sporatic, increases/decreases, is very sharp and usually focused in a small area and not throughout the entire muscle...

[emusoda]

You say you had a friend who doesn't work out watch it and he said your form was good? Sounds like an odd person to ask about a form check. Anyways, if you are feeling pain like not muscle soreness (You should be able to tell the difference), your form is probably off.

post a vid here...you might get better feedback.

Well I got some vids of dead lift forms from this site to show him what to look for. The pain really isn't that bad, I've had doms in my arms and chest that killed compared to this.

Hmmm...i just started SS 4-5 months ago so the first weeks are still pretty fresh in my mind. I dont remember being sore 3 days after my first deads day...of course i started with an empty bar. What weight did you use?

Even when i am sore from deads, its more like a stiffness from exertion....not injury.

I used about 100lbs, it was relativity easy but I could really feel it in my legs after about 15 minutes. Yeah it's like a stiffness, my lower back seems like it's tighter.

[t_rave]

Well I got some vids of dead lift forms from this site to show him what to look for. The pain really isn't that bad, I've had doms in my arms and chest that killed compared to this.



I used about 100lbs, it was relativity easy but I could really feel it in my legs after about 15 minutes. Yeah it's like a stiffness, my lower back seems like it's tighter.

As previously posted by others and yourself, the pain between a "working soreness" and an injury should be apparent. If you are using less than 135 and the plates aren't at the "standard" height, you might be lowering the bar to low as well. Go swim, stretch, drink water.

[Zensuji]

Video yourself. No need to second guess your form...if you're still unsure then post it up in here.

[Destination2010]

I suggest ask someone in the gym or even a trainer to watch you do a few reps and see how you are going. Form suffers more so when lifting heavier weights. Since it was your first time, you should start with just the bar, however, I feel with the bar I am just 'too powerful' for it alone, so I like to add on extra weight. Also I would recommend a belt when working with your lower back, you do not want to be back here in 20-30years with a bad back and I am laughing saying, "I told you so"

[|}373r/\/\1n3|)]

If you are still sore when your next deadlifting day rolls around, then maybe try rack pulls instead that day. Just google them if you are not sure what they are. I used these before transitioning to deadlifts and I believe it helped a ton. Gave me more time perfecting the technique before I dropped the bar lower and helped strengthen my back to prepare it for full out deads.

[EoR]

I suggest ask someone in the gym or even a trainer to watch you do a few reps and see how you are going. Form suffers more so when lifting heavier weights. Since it was your first time, you should start with just the bar, however, I feel with the bar I am just 'too powerful' for it alone, so I like to add on extra weight. Also I would recommend a belt when working with your lower back, you do not want to be back here in 20-30years with a bad back and I am laughing saying, "I told you so"

This. Check on your form AND flexibility. Can you at least touch your toes? I had one deadlift injury way back when maxing--silly pushing things to the limit--and that injury, while it's 90% healed it will always linger. It's definitely not an exercise to be treated carelessly.

Of you have lower back soreness/fatigue this is GOOD. Posterior has worked out properly, and don't mistake this for an injury. The difference is significant to a more sharp, intense pain usually caused by your discs up against your nerve. Sciatica can be an issue, I've had it before.