SLDL pain

[lina]

I have been doing these with dbs...

Lately my lower back has started to hurt..

What am I doing wrong? Help!

Also, I may add that I usually superset with Back Hyperextensions and last time overarched my back and then is when I noticed that it started hurting... before I didn't have a problem with the deadlifts...

 

[gopro]

Originally posted by lina

I have been doing these with dbs...

Lately my lower back has started to hurt..

What am I doing wrong? Help!

Also, I may add that I usually superset with Back Hyperextensions and last time overarched my back and then is when I noticed that it started hurting... before I didn't have a problem with the deadlifts...

You may have just answered your own question...hyperextensions should be renamed "back extensions." Actually hyperextending your back can injure a disk and that may be what you have done. These should only be done to the parallel position!

My suggestion would be to lay off direct low back training for a week or so and then go back to it lightly to test it out. Make sure you are well warmed up and that your lower back is stretched.

If this pain persists you may need to seek out a GOOD chiropractor or sport med doc. Hopefully you did nothing more than strain yourself.

 

[lina]

Hi GoPro!!

Thanks!!!

That's what I will do... sometimes I get into the routine of just doing the routine and forget... to take a rest!

sheesh!

Rest it will be...

 

[ponyboy]

Hey Lina...

Just to add some variety to your lower back workout, try reverse back extensions...same position, except instead of moving your torso you lift your legs straight up and together in the same manner...just doing it from the other end of your body. This can also work your glutes at the same time and those tie-ins that we all need for support, especially in that area.

 

[Mudge]

I sort of figured this one out on my own, I do not use a platform anymore to touch my toes with the bar, I load up the plates on a standard barbell and touch the floor which is probably 10-12" less travel for me.

 

[Tank316]

pretty much a safe bet that you really have to have the mind muscle connection when your doing these type of movements[or any movement for that matter].theres nothing worse then a back injury to take you out of the picure for awhile.

 

[Triple Threat]

If you're doing them as in the animation, then this probably doesn't apply to you, but make sure that you don't round your back. Keep a tight arch throughout the entire movement.

 

[lina]

Originally posted by ponyboy
Hey Lina...

Just to add some variety to your lower back workout, try reverse back extensions...same position, except instead of moving your torso you lift your legs straight up and together in the same manner...just doing it from the other end of your body. This can also work your glutes at the same time and those tie-ins that we all need for support, especially in that area.

I'm not sure what you mean...

I use the equipment to do my hyperextensions...that allows your feet to be stabilized while I put my arms to the side of my head and do the movement...like this:

The reverse back extensions that you describe, would that be on the floor? How do I lift my legs?

Thanks!

 

[Snake_Eyes]

The reverse hyperextension requires a specialized piece of equipment unless you want to hold a dumbell between your feet, which can quickly become difficult.

As far as your back-- what sort of pain is it?

 

[lina]

Originally posted by Snake_Eyes
The reverse hyperextension requires a specialized piece of equipment unless you want to hold a dumbell between your feet, which can quickly become difficult.

As far as your back-- what sort of pain is it?

Now that you are asking me about the pain... I think now it's more mid back rather than lower back...

What kinda pain?

Hard to describe pain, pain is pain!

Well starts at the spine and it intesifies as I continue to do more reps of SLDL.. Definitely can tell it's not muscle though...so me thinks GoPro is right...more of a spine/disc thing...

 

[gopro]

Originally posted by lina


Now that you are asking me about the pain... I think now it's more mid back rather than lower back...

What kinda pain?

Hard to describe pain, pain is pain!

Well starts at the spine and it intesifies as I continue to do more reps of SLDL.. Definitely can tell it's not muscle though...so me thinks GoPro is right...more of a spine/disc thing...

I'm pretty sure that is what it is. I just want to mention to you that you may want to do your SLDL BEFORE your back extensions in the future.

 

[lina]

OKidoki GoPro!

Thanks again!

BTW, I like your name.... gave my son the same one!

 

[Jodi]

I did SLDL with both DB and BB today and noticed muscle fatigue in my lower back. Is this normal cuz I thought it was more for hammies and glutes but I felt a lot in my lower back. No pain, but I hope I'm not doing them wrong.

 

[Twin Peak]

It does hit the hams and glutes, but the lower back as well!

 

[Mudge]

For me I do it on legs day for a ham warmup but its largely lower back for me, if you go down further (which I stopped doing) then it hits hams more.

 

[Redsol1]

it takes a good bit of consentration to keep SLDLs out of your back. As stated above, you need to keep a tight arch in your back and keep your head up. Also, make sure you're pivoting from the hips and not the waist. push your arse out and make sure the bar stays close to your shins. as you start to desend move the weight off of the middle of your foot to your heels. when you begin to bring the weight back up squeeze your glutes to insure that your focusing on you glutes and hams, and focus on moving from the hips. Near the top of the movement punch your hips forward.

La'
Redsol1

 

[gopro]

Originally posted by lina
OKidoki GoPro!

Thanks again!

BTW, I like your name.... gave my son the same one!

You named your son GOPRO...thats weird...hehehehe...just kidding sweetie! (Yes, I like his name too!)

 

[ponyboy]

Originally posted by lina


I'm not sure what you mean...

I use the equipment to do my hyperextensions...that allows your feet to be stabilized while I put my arms to the side of my head and do the movement...like this:

The reverse back extensions that you describe, would that be on the floor? How do I lift my legs?

Thanks!

I think Snake and I must be thinking of different exercises, because I have always performed these on a hyperextension bench. You simply turn your self around so that your chest and arms are resting on the machine and your legs hang down and then perform the lift with your legs instead of your torso. It can be challenging to get the form down. Picture yourself in that picture with your chest over the pad and legs hanging down, and then lift the legs up while together, squeezing the glutes at the top.

 

[Jodi]

Originally posted by Redsol1
it takes a good bit of consentration to keep SLDLs out of your back. As stated above, you need to keep a tight arch in your back and keep your head up. Also, make sure you're pivoting from the hips and not the waist. push your arse out and make sure the bar stays close to your shins. as you start to desend move the weight off of the middle of your foot to your heels. when you begin to bring the weight back up squeeze your glutes to insure that your focusing on you glutes and hams, and focus on moving from the hips. Near the top of the movement punch your hips forward.

La'
Redsol1

Thanks nice description.

 

[lina]

Originally posted by ponyboy


I think Snake and I must be thinking of different exercises, because I have always performed these on a hyperextension bench. You simply turn your self around so that your chest and arms are resting on the machine and your legs hang down and then perform the lift with your legs instead of your torso. It can be challenging to get the form down. Picture yourself in that picture with your chest over the pad and legs hanging down, and then lift the legs up while together, squeezing the glutes at the top.

Aha! I got it!

Thanks Pony!

It does sound challenging!

 

[lina]

Originally posted by Redsol1
it takes a good bit of consentration to keep SLDLs out of your back. As stated above, you need to keep a tight arch in your back and keep your head up. Also, make sure you're pivoting from the hips and not the waist. push your arse out and make sure the bar stays close to your shins. as you start to desend move the weight off of the middle of your foot to your heels. when you begin to bring the weight back up squeeze your glutes to insure that your focusing on you glutes and hams, and focus on moving from the hips. Near the top of the movement punch your hips forward.

La'
Redsol1

I agree with mochy!

Good play by play!

Thanks!

 

[Redsol1]

Thanks mochy and lina!!! SLDLs and Rusian Deadlifts are two of my fav ham excersizes.

La'
Redsol1