Lower Back Issues

[Seamus]

Silly question, but are you wearing a lifting belt ?

[JMac]

When your back hurts, it is because the abs are not as strong as they should be. They work together. Planks are great for core strength that will strengthen abs and back and of course other ab work like curl-ups, etc.

[Seamus]

Not always true JMac. A year ago, I had my abs in the best shape they've been in, in over 2 decades, but I'm still very prone to back problems.

[ArtOfWar]

It could be down to hamstring and ab strength. Remember you should be keeping a tight core and holding your breath as you lift.

It could be back rounding. You say your form is straight, but check in the mirror.

It could also be that the bar is to far from your shins. You maybe pulling the bar right to your shins, but if your shins are not straight as you raise up the bar doesn't remain close enough to them and that creates pressure on your lower back. Make sure you have straight shins.

The full set up should be as follows.

1. Step up to the bar and get your feet set.
2. Tense your glutes to account for any pelvic tilt (a lot of people have it). Then tense your abs.
3. Next you want to bend over and take hold of the bar. Make sure your bending over with a straight back though. Like your doing a good morning or stiff leg deadlift. Most people set up with a rounded back and most get away with it, but if your having back problems then do it this way (the proper way). If your arms aren't long enough to reach the bar like this, then drop your hips as much as you need to. Your hips should only really be slightly below parallel.
4. Then finally once your set it's a case of taking the slack out of the bar and beginning your pull. Make sure it is a pull and your not jerking it off the floor. That can irritate your back. Don't worry if it's slow coming off the ground. You'll get more leverage on the lock out with proper form.

Flexibility and mobility could will likely be a factor as well. You might want to try sumo deadlifts.

[Srebmun]

What are your squats like Stephen - have they progressed with the other disciplines? I had a similar problem when I started getting heavy with deads so I stopped 5x5 completely for a cpl of weeks and done a mini German Volume Training (GVT) routine instead, which is basically 10x10 at a much lighter weight, but I left deads out, then took a complete break for 2 weeks.

Re: abs - you should never need to do specific 'abs work' because with compound exercises like deads and squats you work them anyway.

[Srebmun]

It could be down to hamstring and ab strength. Remember you should be keeping a tight core and holding your breath as you lift.

It could be back rounding. You say your form is straight, but check in the mirror.

It could also be that the bar is to far from your shins. You maybe pulling the bar right to your shins, but if your shins are not straight as you raise up the bar doesn't remain close enough to them and that creates pressure on your lower back. Make sure you have straight shins.

The full set up should be as follows.

1. Step up to the bar and get your feet set.
2. Tense your glutes to account for any pelvic tilt (a lot of people have it). Then tense your abs.
3. Next you want to bend over and take hold of the bar. Make sure your bending over with a straight back though. Like your doing a good morning or stiff leg deadlift. Most people set up with a rounded back and most get away with it, but if your having back problems then do it this way (the proper way). If your arms aren't long enough to reach the bar like this, then drop your hips as much as you need to. Your hips should only really be slightly below parallel.
4. Then finally once your set it's a case of taking the slack out of the bar and beginning your pull. Make sure it is a pull and your not jerking it off the floor. That can irritate your back. Don't worry if it's slow coming off the ground. You'll get more leverage on the lock out with proper form.

Flexibility and mobility could will likely be a factor as well. You might want to try sumo deadlifts.

[Srebmun]

I'm not doing 5x5 at the moment. I started doing barbell complex, it's nuts.. the ultimate is 777 - 7 exercises, 7 reps, 7 sets. Youtube Funk Roberts 777 to get an idea.

I do a 555 version twice a week as I'm doing a lot of cycling at the moment. Getting fit as a fiddle tho'.

[TempleSlave]

I have been doing the 5X5 Stronglifts program for nearly 3 months now. I am up to 185 lbs bent over barbell row and 260 lb deadlift. Both are effing up my lower back. I'm pretty sure my form is straight, I just think that my lower back is not developed enough for the weight. So now I am kinda stuck. I can lift the weight, but not without my lower back suffering.

Does anyone else have this issue?

Can anyone recommend some lower back exercises that have worked for them?

Check for bilateral discrepancies. Do both legs have the same strength? If not, you may be shifting/compensating with one side which will lead to uneven loading of the spine and possible lower back pain. If you're very uneven then you should train your legs one at the time, starting each set from the weaker one.

[Scrap]

I have been doing the 5X5 Stronglifts program for nearly 3 months now. I am up to 185 lbs bent over barbell row and 260 lb deadlift. Both are effing up my lower back. I'm pretty sure my form is straight, I just think that my lower back is not developed enough for the weight. So now I am kinda stuck. I can lift the weight, but not without my lower back suffering.

Does anyone else have this issue?

Can anyone recommend some lower back exercises that have worked for them?

Check for bilateral discrepancies. Do both legs have the same strength? If not, you may be shifting/compensating with one side which will lead to uneven loading of the spine and possible lower back pain. If you're very uneven then you should train your legs one at the time, starting each set from the weaker one.

Its all in the Eyes

[johnreilly]

Remember you should be keeping a tight core and holding your breath as you lift.

First time I've heard this. I thought it was bad form to hold your breath while lifting? Does it depend on the weight/number of reps? When I do 10-15 reps per set I'm breathing pretty hard, and try to breathe out while performing the lift.

Am I doing this wrong?

[TempleSlave]

Remember you should be keeping a tight core and holding your breath as you lift.

First time I've heard this. I thought it was bad form to hold your breath while lifting? Does it depend on the weight/number of reps? When I do 10-15 reps per set I'm breathing pretty hard, and try to breathe out while performing the lift.

Am I doing this wrong?

That's an old powerlifting rule for squatting, especially heavy. Inhale, squat down, come up, exhale. Holding your diaphragm tense is meant to help spinal stability.

[kenny powers]

Ste you got to get into the piriformis muscle buy a hockey ball sit on the floor and put one foot flat on the floor and put the other foot on opposite knee and then sit on the ball were the piriformis muscle is.It will kill you the first couple of time but it will loosen and do some bridge glute work and abductor this will really help.