lower back pump killing rest of workout.

[manwithav8]

Deadlifts, love them but damn them. The pump I get from doing deads almost renders me useless for the rest of my back routine. I am keeping the weight REALLY low for now to make sure my form is right (65kg ) pitiful I know but it's not the weight, its the pain more weight will cause.

Today I did 3 warm up sets @ 20kg, 30kg and 50kg. Then working sets 60kg and over of 8 reps.

I know it is the pump causing the pain because I finish back day with calves and the pain was gone by then, ie the pump was gone. But trying to complete the rest of my back workout was rather hard/painful. BB rows, seated cable rows just created more pain.

I have tried the other, ie doing the deads last, but I still get a lower back pain after doing rows and cable rows, th elower back muscles are constantly under tension from supporting while doing the exercise.

If it helps, when I squat I don't have the same problem, the back is a little tired the next day but nothing compared to this, and I squat more than I dead at the moment.

What do I do? ie more stretching? Are my ABs lagging in strength causing an imbalance? etc etc.

Help please as I know deads are an important exercise for obtaining a good thick back and I enjoy doing them. I know I could double what I am deading right now, maybe even more but the thought of what my back will be like right after and possibly the next day is making me a little warry of loading up the bar.

Anyone?

[groovy]

Have you seen a physio yet?

Not as bad as yours, but i had a lower back pain as well whenever i was doing the deadlifts and went to the physio and he said the right lower back was tight (not flexible) and was causing more pain. He gave me some stretches and that help.

http://physicaltherapy.about.com/od/fle ... etch_2.htm

have a look at the link. Hope it helps.

[ExpensiveUrine]

"Pain" can mean a lot of things....

When you say pain what do you mean? Injury-pain? Soreness pain? "feeling the burn" pain?

Just lower the reps and compensate on volume by increasing sets. From the info that you typed, my guess is that you've just started deadlifts and all the volume you're doing is just fatiguing your back muscles. Overtime it'll decrease.... Unless of course you mean you have a lower back injury.

[groovy]

Sorry not to steal your post or anything....but i had to ask...

Hi ExpensiveUrine:

Just noticed your signature....seriously...WTF!!!

"Spitterkat: I would sacrifice my penis if it meant I could train again."

[manwithav8]

Some good advice in here. I havent been doing deads all that long hence starting with the lower weight because of the pain it causes.

As I said in my original post, I think it is more of a pump than injury pain.

I am doing core work and hypers to help strengthen the area and aid in support.

This might be just fatigue or doms but I don't want to risk going too heavy. If fatigue is the case, the pain should soon cease correct? And if it does then I can start upping the weight to a more respectable lift?

I am not left with long lasting pain ie the following couple of days there is something there but then goes away. All my DOMs last at least 2 days for all muscles, worse on the second day so this seems to be inline with the rest of my body. It just seems so much worse then everything else.

Haven't been to physio or Chiro but am heading off to East Timor and will have a Personal Trainer there to help with form and advise me on what I am doing right or wrong. If my form is correct and the pain doesn't decrease with some time then I guess there is something wrong.

[startinfromscratch]

dude, get your form checked by someone, and just keep at it. i was exactly the same not long ago, but once your supporting muscle gets stronger, it will be less of a painful sore, and more muscle soreness. was for me anyway. hyperextensions worked well for me, + light deads, to build up lower back strength.

[manwithav8]

dude, get your form checked by someone, and just keep at it. i was exactly the same not long ago, but once your supporting muscle gets stronger, it will be less of a painful sore, and more muscle soreness. was for me anyway. hyperextensions worked well for me, + light deads, to build up lower back strength.

I do believe your right mate, I'm hoping all will come right, I don't want to have to stop doing them if there is something else a little more sinister going on.

I am doing hypers but I'm not too sure I understand exactly how these will help. Essentially the lower back muscles being worked during the hyper are getting worked when doing deadlifts. The lower back surely will be strengthened by doing the deads alone.

Can anyone enlighten my naive mind on this. Also I haven't been doing that much ab work, Yes shame on me. I am going to up the tempo on the core exercises and do them every other day.

[startinfromscratch]

dude, get your form checked by someone, and just keep at it. i was exactly the same not long ago, but once your supporting muscle gets stronger, it will be less of a painful sore, and more muscle soreness. was for me anyway. hyperextensions worked well for me, + light deads, to build up lower back strength.

I do believe your right mate, I'm hoping all will come right, I don't want to have to stop doing them if there is something else a little more sinister going on.

I am doing hypers but I'm not too sure I understand exactly how these will help. Essentially the lower back muscles being worked during the hyper are getting worked when doing deadlifts. The lower back surely will be strengthened by doing the deads alone.

Can anyone enlighten my naive mind on this. Also I haven't been doing that much ab work, Yes shame on me. I am going to up the tempo on the core exercises and do them every other day.

yep, hypers do work your lower back just the same - but just doing bodyweight, controlled hypers will help if your lower back is weak, and just like you i have a weak core. i went through the 'ive got a back issue' and i needa physio thoughts. But the truth is my (still an issue) back issues are due to a weak core, including lower back. Do the core strengthening stuff man, and keep doing the deads. with good form, your weights will fly up

[manwithav8]

I'm not too phased about the weight going up per say, I check my ego at the bottom of the stairs to the gym ( damn those stairs on leg day). I know strength will come but I want it to be safe strength and not at the sacrifice of my body.

As i said, I know I can dead double what I am now, have done for 3 sets of 8 but that was when I first started out. Physically I am strong enough but mentally I am now holding back due to the pain I went through those first couple of months I was doing the exercise.

[Matrix]

Try making the rest of your back moves supported, e.g supported T-Bar or BB rows, dumbell rows and add moves that dont strain it such as strict lat pulls and chins, or do deads near the end.

[ExpensiveUrine]

Sorry not to steal your post or anything....but i had to ask...

Hi ExpensiveUrine:

Just noticed your signature....seriously...WTF!!!

"Spitterkat: I would sacrifice my penis if it meant I could train again."

Spitterkat is an alias of a guy who used to post here.