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  1. #781
    Registered User ginnis14's Avatar
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    Unhappy Very dull lower back pain.

    I’m a novice lifter and have been experiencing a very dull, nagging pain in my lower back presumably due to deadlifts. I still have full flexibility though and the pain rarely shows up. I almost don’t even notice it. I have taken videos of my deadlifts (I do reps of a heavy weight for me until I feel like a want to die) and have maintained a neutral spine the entire time. My limiting factor on my last reps are my hamstrings and calves so I have little problem maintaining a neutral spine. I want to make sure I am not killing my back.
    Edit: for some reason it says I am 50 in the post details. Not sure how to edit that. I am 17.
    Last edited by ginnis14; 09-29-2020 at 06:55 PM.
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  2. #782
    Registered User GiftedAmateur's Avatar
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    Hamstring pain from deadlifting

    My hamstrings always hurt after deadlifting, usually for several days. The pain is quite sharp, compared to the other muscle groups. It might be that they are the weakest muscle group for me, or my lack of flexibility in them. I have tried everything to get more flexible, but just nothing seems to have worked over the years. But I have definitely made some progress strengthening my lower back and other muscles in the process.

    I try to follow the advice not to arch my back, to keep it in the straight line, which in turn, as a result of the anterior pelvic tilt makes my hamstrings tighter while performing the exercise.

    So the question is, is it more likely that the pain comes from my lack of flexibility, pulling my hamstrings too much while deadlifting or simply lack of strength in them. The question also is, how big a contributor the hamstrings really are in the movement. They might very well be crucial for the exercise and their lack of strength might be really problematic, but I simply wonder why the hamstrings should even be such a big deal for the movement. My understanding is they are simply some kind of stabilizers but don't really do most of the work. My assumption could be wrong, though. During the exercise, my hamstrings don't even hurt. It always happens the next day. So my issue is if it was the pulling, I might consider abandoning the exercise as it could damage my hamstrings, but if it is the strength issue, I might be able to simply strengthen them enough over time by continuing the exercise. They are pretty tight during the movement, but I wouldn't necessarily call it pain. On the other hand, if I ignored the pain coming from the lack of flexibility, the issue might never be fixed as muscles naturally tend to protect themselves from damage by pulling on them, thus always getting back to where they were before the aggressive pulling. As I understand it, pain already means damage. What do you think is more likely to cause the pain?
    Last edited by GiftedAmateur; 11-17-2020 at 04:13 PM. Reason: clarification
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  3. #783
    Moderator SuffolkPunch's Avatar
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    It's actually good that you feel it most in your hamstrings because they are the main mover (along with the glutes) for this exercise.

    Flexibility is something that is misunderstood and often overrated in terms of injury prevention. It does sound like there is an issue with tissue condition however. Do you ever get cramps or twinges in your hamstrings in response to fast jerky movements like changing direction while running?

    It might pay to use Romanian deadlifts for a while. Learn the true range of motion of your hamstrings without rounding your lower back (hint - you probably won't go much below the kneecap if you really are keeping your lower back fixed). Do these for higher rep (8-15) smooth reps with a moderate load for a while until you've built strength throughout the range of movement.
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