Lower back pain, deadlift alternative?

[kpat102]

Lower back is fucked from pulling 150 on the deadlift, heavy for me (new PB though yay lol) 

anyway, need to sub it out for a while i think, what could i do instead? Ive got goodmornings in instead of RDL at the moment, thinking maybe just a BB row? 

 

Cheers

[Pseudonym]

It really depends on the level of fuckedness - you might be best just to rest it completely.

 

But yep, BB rows where you can just lock the lower back might work for you. Same with T-bar rows. Maybe some gentle hyperextensions too.

[kpat102]

It really depends on the level of fuckedness - you might be best just to rest it completely.

 

But yep, BB rows where you can just lock the lower back might work for you. Same with T-bar rows. Maybe some gentle hyperextensions too.

yeah man, its not super fucked, but today i went to do RDL and could still feel a bit of pain, so probably best to sub it out for a while

awesome will do - thanks a bunch!

[BeastBuilder]

Strange that you can do Good Mornings with a buggered back, oh well take what you can get I guess !

To be honest if it's a bad soreness I would get some professional advice on treating it etc as lower back injuries can be ongoing problems and cause long term issues if not addressed.

Anyway in the mean time you can try doing Romanians on a Smith Machine, I have found these awesome for targeting the Hammys and Glutes with little pressure on Lower Back as you can really push your bum backwards and not worry about falling over.

Another alternative, if you wanted to have a big compound movement, is Paused Box Squats. Great for Posterior Chain and should be okay for you given the loading your back seems to be able to handle.

Who knows, after a bit of variation with different movements you might go back to Deadlifts and hit a PB !

[bambam]

Have you tried Sumo Dead lifts? I find the position much better on my lower back than conventional deads  

[kpat102]

thanks for the feedback lads, haven't tried RDL on smith machine or sumo's before, will give them a go!

[Kalidane]

Pain in the lower back often originates somewhere else.

 

Glutes and anything to do with the sciatic nerve are both common.

 

Maybe take a break from training anything in the posterior chain while you diagnose what the actual problem is.  figure it out then sort it out.

 

If it's just muscle strain/micro tear then you should be right in no time.  But not so much if you keep using it.

[Realtalk]

Is this an injury? Or pain the next day? Or pain while doing the deadlift?

[kpat102]

@realtalk just pain while doing the deadlift bro, everything else seems to be fine, ie rows, squats etc. I think the overall volume of deadlifting just caught up with me as i was doing 4x5 @145-150kg then doing RDL 3x6-8 @125kg a few days later- for someone my size and weight i guess this is a fair amount 

 

decided to go with BB row in the meantime for DL replacement and goodmornings for RDL replacement just til the back pain goes away. Tried to do sumos this morning but still felt it

 

What do you guys reckon?

[Bruce Al]

What does RDL stand for ?

[Realtalk]

What does RDL stand for ?

Romanian deadlift

[Leeroid]

A good way to hit the posterior chain without loading the spine would be exercises like a Glute ham raise or the hyperextension or the reverse hyper. Done properly, they'll destroy your hamstrings and lower back without putting any pressure on the spine. That's what I do when I need to train the posterior chain but I have lower back pain.

[kpat102]

Sick, cheers for the feedback lads !