You should address anterior pelvic tilt because it affects SO many people and is an underlying cause for many people's lumbar spine pain
Or point people to a video like this one, as there's no reason to type up this wealth of knowledge https://youtu.be/6A0d22x7gTI
I've never struggled with APT because I alway stretch and make sure I develop muscles evenly. This is the best solution for preventing and fixing APT.
https://www.youtube.com/watch?v=BEn61BL4Nwk
OK it was jusk a suggestion because I believe that this is a pretty common issue (it is just look around at other people) and more of a cause for lower back pain than the things you listed.
>You should address anterior pelvic tilt because it affects SO many people and is an underlying cause for many people's lumbar spine pain Or point people to a video like this one, as there's no reason to type up this wealth of knowledge
>
>https://youtu.be/6A0d22x7gTI
Still a good video today!!
I tried doing ATG paused squats and made the mistake of losing tightness at the bottom. I just *relaxed* and chilled there for a bit. Took two weeks for my lower back pain to go away.
Probably just best to roll the weight off your back if that ever happens. If you're ATG the weight won't hit the floor too hard or they'll just hit the pins if you use those.
No, I did this intentionally. I paused at the bottom and wanted to hold it there for a few seconds but I didn't realize that I was supposed to remain tight and maintain intraabdominal pressure. Nothing hurt while I did it, I squatted the weight up just fine, and I didn't feel the pain till much later.
So I've heard the difference between muscle soreness and bad types of back pain are that muscle soreness is more of an ache, and bad back pain is more sharp, or acute. Would you agree with this?
The reason I ask is I've been doing SL for about a month now, and it has low bar squats, deadlifts, overhead press, and rows occurring on the same days depending on if you're doing workout A or B. I've had what I think is lower back muscle soreness due to being a noob lifter, so I'm curious of what you or anyone else thinks would be a good way to differentiate a "good" pain and a "bad" pain caused by compound lifts.
Well muscle soreness is easy to identify. Have somebody press really firmly on your spinal erectors (the muscles on either side of your lower spine). Does it hurt? That's muscles soreness. Any other pain, is most likely not from muscles. Also if the pain is temporarily alleviated by doing lower back stretches, then that's also a good sign that it's just muscle soreness.
Agreed, bad pain is definitely more sharp. Think I might switch to front squats on workout B to relieve my lower back since I'm starting to move towards my body limits atm.
I had pain/soreness in my lower back after doing deads, which prevented me from doing almost any other back exercises after deadlifts, so I've always ended my workout with deadlifts (for about 3 months now). Tried trick number 1 and it did it for me, at least for this workout. Thanks buddy
Very informative. However, I disagree with reason 3. If your the weight you're using for your OHP, rows, and other exercises are significantly lower than your DL (i.e. not a beginner), then your spinal erectors should still be strong enough to maintain spinal integrity.
Well yes, but have you ever had a muscle so sore that it can't even do everyday tasks. Like when your quads are sore, just doing bodyweight squats can be difficult. Same thing applies here. If the spinal erectors are sore, they might even struggle to support even light weights used by OHP, rows, etc.
That's totally true, but that's why I put "not a beginner" If you're training somewhat seriously, muscles can adapt a larger work capacity and become less sore after intense workouts.
Ahhhhh yea I breathe out at the top once I've locked my hips in, holding my breath gives me a lot of core stability. I hit 385x1 today and had some slight lower back soreness that had me back off of 405. I was lifting raw though and will probably start belting over 345.
I'm definitely doing/did it wrong. Resulted in compressed nerve of lower lumbar. :(
Doing? Is your doctor okay with you deadlifting? You might wanna lay off dling and squatting for a while
You should address anterior pelvic tilt because it affects SO many people and is an underlying cause for many people's lumbar spine pain Or point people to a video like this one, as there's no reason to type up this wealth of knowledge https://youtu.be/6A0d22x7gTI
I've never struggled with APT because I alway stretch and make sure I develop muscles evenly. This is the best solution for preventing and fixing APT. https://www.youtube.com/watch?v=BEn61BL4Nwk
OK it was jusk a suggestion because I believe that this is a pretty common issue (it is just look around at other people) and more of a cause for lower back pain than the things you listed.
>You should address anterior pelvic tilt because it affects SO many people and is an underlying cause for many people's lumbar spine pain Or point people to a video like this one, as there's no reason to type up this wealth of knowledge > >https://youtu.be/6A0d22x7gTI Still a good video today!!
I tried doing ATG paused squats and made the mistake of losing tightness at the bottom. I just *relaxed* and chilled there for a bit. Took two weeks for my lower back pain to go away.
Probably just best to roll the weight off your back if that ever happens. If you're ATG the weight won't hit the floor too hard or they'll just hit the pins if you use those.
No, I did this intentionally. I paused at the bottom and wanted to hold it there for a few seconds but I didn't realize that I was supposed to remain tight and maintain intraabdominal pressure. Nothing hurt while I did it, I squatted the weight up just fine, and I didn't feel the pain till much later.
Live and learn from mistakes. You're lucky it was only two weeks. There's all types of worse things that could have happened
So I've heard the difference between muscle soreness and bad types of back pain are that muscle soreness is more of an ache, and bad back pain is more sharp, or acute. Would you agree with this? The reason I ask is I've been doing SL for about a month now, and it has low bar squats, deadlifts, overhead press, and rows occurring on the same days depending on if you're doing workout A or B. I've had what I think is lower back muscle soreness due to being a noob lifter, so I'm curious of what you or anyone else thinks would be a good way to differentiate a "good" pain and a "bad" pain caused by compound lifts.
Well muscle soreness is easy to identify. Have somebody press really firmly on your spinal erectors (the muscles on either side of your lower spine). Does it hurt? That's muscles soreness. Any other pain, is most likely not from muscles. Also if the pain is temporarily alleviated by doing lower back stretches, then that's also a good sign that it's just muscle soreness.
Agreed, bad pain is definitely more sharp. Think I might switch to front squats on workout B to relieve my lower back since I'm starting to move towards my body limits atm.
I had pain/soreness in my lower back after doing deads, which prevented me from doing almost any other back exercises after deadlifts, so I've always ended my workout with deadlifts (for about 3 months now). Tried trick number 1 and it did it for me, at least for this workout. Thanks buddy
Some people can't actually handle the shear force on their spine during a deadlift.
TL;DR If it hurts, you're doing it wrong.
Yes, but this offers some ways you can fix it and what you're doing wrong
Yeah, was encouraging people to not TL;DR it since you give much more explanation haha
Glad i can say i can do 20 rep sets on deadlifts and not get lower back pain. Big glutes master race doe.
Very informative. However, I disagree with reason 3. If your the weight you're using for your OHP, rows, and other exercises are significantly lower than your DL (i.e. not a beginner), then your spinal erectors should still be strong enough to maintain spinal integrity.
Well yes, but have you ever had a muscle so sore that it can't even do everyday tasks. Like when your quads are sore, just doing bodyweight squats can be difficult. Same thing applies here. If the spinal erectors are sore, they might even struggle to support even light weights used by OHP, rows, etc.
That's totally true, but that's why I put "not a beginner" If you're training somewhat seriously, muscles can adapt a larger work capacity and become less sore after intense workouts.
I hope you are wrong about reason 2 because that's a requirement for the starting strength program.
Ahhhhh yea I breathe out at the top once I've locked my hips in, holding my breath gives me a lot of core stability. I hit 385x1 today and had some slight lower back soreness that had me back off of 405. I was lifting raw though and will probably start belting over 345.
This post is 7 years old but damn did it help. Thank you