Deadlift=Stiffness in lower back for several days

anklebreaker · 04-06-2006, 07:18 PM

Hi, I am 19, 6' 2, and around 190 lbs. I have just started doing deadlifts and have only done them twice. Around 4 or 5 sets at around 250 lbs. Each time after I have done them I have had fairly severe back stiffness for the next few days that has made it alot more difficult for me to run, play basketball, or once even carry my laundry (my laundry is farily heavy). I'm sure my form may not be perfect but I have been really conceuentrating on not lifting with my back at all (prehaps not entirely suceeding due to my limited flexibility and bad from?). Do other people here remember having similar difficulties when they started doing deadlifts? Or do I have a specific prolbem with my form/back strength?

JoeyM · 04-06-2006, 07:47 PM

I had the same problem when I started doing them. I started off fairly heavy and my back would kill me for days, until a guy at my gym helped me with my form. Think of almost doing a reverse squat:
Keep your head up and focus your eyes at an object on the wall or whatever's there. Keep your back straight (do not hunch over the bar), keep your butt almost parallel to the ground (i.e. don't have it sticking in the air) keep the bar as close to your shins as possible.

As you lift drive your feet into the ground lifting with your legs at first, all the while keeping your head up and focused on that spot on the wall and your back straight without hunching over to aid the lift. Drag the bar against your legs all the way to your thighs and drop.

I would drop the weight and do about 8-10 reps for about 2-3 weeks that way you get the form right and then work your way back up to the heavier shorter sets. If you have any questions to my desricption please let me know because I suck at this kind of stuff

Good luck bud.

Peace,
Joey

LexusGS · 04-06-2006, 07:50 PM

Like mentioned above, I'd start with a fairly light weight, perfect the form, and move on to heavier weight from there.

Seanp156 · 04-06-2006, 07:59 PM

I kind of had problems with them when I first started, and for the most part I was training fairly light... There were 2 or 3 occassions I got a pinched nerve (not during the workout, sometime after usually the next day or so).

The highest I went was 175lbs during my first 6 or so month of training, but then a friend pushed me to do 225, and I ended up getting 235 (2-3 reps) during that workout...

I think maybe with higher reps on deadlifts, it's easier to get sloppy with form... You say you're trying to not lift as much with your back? Well, maybe that's causing you to relax your lower back more, and make it easier to round it, it needs to be tight during the lift...

If you've been doing high reps for a while, maybe you've built up some decent endurance, but not enough lower back strength?

I could be totally wrong, as your problem may be different than mine was.

anklebreaker · 04-06-2006, 08:11 PM

Thanks alot sean and joey...glad to know my problem is not unusual and that if i work on my form i can expect it to go away.

Triple Threat · 04-06-2006, 08:12 PM

You may have some stiffness for a day or two after, but it shouldn't be to the point where you can't run or play basketball. Most likely you're rounding your back. Lower the weight and get the form down.

**CowPimp** · 04-08-2006, 02:21 AM

I had my brother doing deadlifts his first time in the gym. His form was actually quite good, but he said his back was so sore and stiff the next day. He was cursing me.

**Gazhole** · 04-08-2006, 03:55 AM

I get that every once in a while with deads, just concentrate on keeping your back straight. Either get someone to pay attention to your form, or take a side-on video of yourself and take a look at it to iron out any mistakes.

Practice form with an empty barbell if you have to, thats what ive done once or twice. If youre not concentrating on lifting the weight, its surprisingly easy to notice "Hey, this isnt right...".

GoLdeN M 07 · 04-08-2006, 07:28 AM

While doing heavy deadlifts tense ur abs to help protect ur back from any injury and get a belt.

joesmooth20 · 04-08-2006, 07:35 AM

http://www.exrx.net/WeightExercises/...BDeadlift.html

check your form and maybe some stretching would help.

fufu · 04-08-2006, 11:19 AM

Quote:

Originally Posted by anklebreaker

Hi, I am 19, 6' 2, and around 190 lbs. I have just started doing deadlifts and have only done them twice. Around 4 or 5 sets at around 250 lbs. Each time after I have done them I have had fairly severe back stiffness for the next few days that has made it alot more difficult for me to run, play basketball, or once even carry my laundry (my laundry is farily heavy). I'm sure my form may not be perfect but I have been really conceuentrating on not lifting with my back at all (prehaps not entirely suceeding due to my limited flexibility and bad from?). Do other people here remember having similar difficulties when they started doing deadlifts? Or do I have a specific prolbem with my form/back strength?

So you started doing deadlifts for the first time and started with 250 lbs? No wonder your back hurts, how can you even go about learning form starting with such a weight. Drop it down say 100 lbs to practice form. Remember to keep the bar very close to your legs when pulling, that is what helped me fix my form.

Quote:

Originally Posted by GoLdeN M 07

While doing heavy deadlifts tense ur abs to help protect ur back from any injury and get a belt.

negative, don't get a belt, you want to actually strengthen your back.

anklebreaker · 04-08-2006, 11:57 AM

I was actually using a belt already. I thought that was standard practice for a deadlift.

04-06-2006, 07:18 PM	#1
anklebreaker Registered User Join Date: Mar 2006 Posts: 31	Deadlift=Stiffness in lower back for several days Hi, I am 19, 6' 2, and around 190 lbs. I have just started doing deadlifts and have only done them twice. Around 4 or 5 sets at around 250 lbs. Each time after I have done them I have had fairly severe back stiffness for the next few days that has made it alot more difficult for me to run, play basketball, or once even carry my laundry (my laundry is farily heavy). I'm sure my form may not be perfect but I have been really conceuentrating on not lifting with my back at all (prehaps not entirely suceeding due to my limited flexibility and bad from?). Do other people here remember having similar difficulties when they started doing deadlifts? Or do I have a specific prolbem with my form/back strength?

04-06-2006, 07:59 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	I kind of had problems with them when I first started, and for the most part I was training fairly light... There were 2 or 3 occassions I got a pinched nerve (not during the workout, sometime after usually the next day or so). The highest I went was 175lbs during my first 6 or so month of training, but then a friend pushed me to do 225, and I ended up getting 235 (2-3 reps) during that workout... I think maybe with higher reps on deadlifts, it's easier to get sloppy with form... You say you're trying to not lift as much with your back? Well, maybe that's causing you to relax your lower back more, and make it easier to round it, it needs to be tight during the lift... If you've been doing high reps for a while, maybe you've built up some decent endurance, but not enough lower back strength? I could be totally wrong, as your problem may be different than mine was. My Journal

04-08-2006, 02:21 AM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	I had my brother doing deadlifts his first time in the gym. His form was actually quite good, but he said his back was so sore and stiff the next day. He was cursing me. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-08-2006, 03:55 AM	#8
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	I get that every once in a while with deads, just concentrate on keeping your back straight. Either get someone to pay attention to your form, or take a side-on video of yourself and take a look at it to iron out any mistakes. Practice form with an empty barbell if you have to, thats what ive done once or twice. If youre not concentrating on lifting the weight, its surprisingly easy to notice "Hey, this isnt right...". http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

04-06-2006, 07:47 PM	#2
JoeyM Reaching for my goal Join Date: Jan 2004 Location: CT Posts: 55	I had the same problem when I started doing them. I started off fairly heavy and my back would kill me for days, until a guy at my gym helped me with my form. Think of almost doing a reverse squat: Keep your head up and focus your eyes at an object on the wall or whatever's there. Keep your back straight (do not hunch over the bar), keep your butt almost parallel to the ground (i.e. don't have it sticking in the air) keep the bar as close to your shins as possible. As you lift drive your feet into the ground lifting with your legs at first, all the while keeping your head up and focused on that spot on the wall and your back straight without hunching over to aid the lift. Drag the bar against your legs all the way to your thighs and drop. I would drop the weight and do about 8-10 reps for about 2-3 weeks that way you get the form right and then work your way back up to the heavier shorter sets. If you have any questions to my desricption please let me know because I suck at this kind of stuff Good luck bud. Peace, Joey

04-06-2006, 07:50 PM	#3
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	Like mentioned above, I'd start with a fairly light weight, perfect the form, and move on to heavier weight from there.

04-06-2006, 08:11 PM	#5
anklebreaker Registered User Join Date: Mar 2006 Posts: 31	Thanks alot sean and joey...glad to know my problem is not unusual and that if i work on my form i can expect it to go away.

04-06-2006, 08:12 PM	#6
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	You may have some stiffness for a day or two after, but it shouldn't be to the point where you can't run or play basketball. Most likely you're rounding your back. Lower the weight and get the form down.

04-08-2006, 07:28 AM	#9
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 705	While doing heavy deadlifts tense ur abs to help protect ur back from any injury and get a belt.

04-08-2006, 07:35 AM	#10
joesmooth20 Registered User Join Date: Apr 2004 Location: Wilmington, nc Posts: 1,068	http://www.exrx.net/WeightExercises/...BDeadlift.html check your form and maybe some stretching would help.

04-08-2006, 11:57 AM	#12
anklebreaker Registered User Join Date: Mar 2006 Posts: 31	I was actually using a belt already. I thought that was standard practice for a deadlift.