Understanding Low Back Pain and Tightness in Deadlifts and Squats

lower back pain squatsToday I thought I’d talk a little bit about lower back pain and how it relates to string training in how to

Minimize. In kinda understand how it all works. And maybe give you some practical applications how to

Sensual used in your training in your thought process and in your training philosophy. Now works perfectly because number one it was the most voted for I am pretty sure wasn’t count more exactly but look like it was in the my previous video. You can see that video about powerlifting injury take a look at that link up with a link in description also I had a client today has been having some lower back issues and

Training for a little while. And he’s been bench has been getting better is getting stronger. Howeverhis lower back has been giving him issues and it’s not on the benchhe’s. Been having lower back issues every time we do lower body movements a time when you like lunges and squats. Stuff like that strengthen his lower

Half or even just like pushing a sled for example. You wouldn’t think pushing a slight would necessarily

Make your backpack type at least to anyways. So it’s sort of a where should I begin. For solving some icing I used to have a lot of lower back pain ice have I remember prima back. So badly when I was younger

I can walk soul painful. A member I i got really ambitious with my training on high school I want to explain fast I was never great athlete. But I did try my best and I would push hard I would just get these back problems would kill me. And you and it turns out a lot about my problem was that sedentary lifestyle transitioning active lifestyle is what Rex your body. It’s essentially a few businesses if you are have been training for a long time from when you were a kid. Typically don’t rent a lot lower back issues other than maybe some small issues from over exertion and some random things. But I was very sedentary in high school. As a center for good portion of my life was never in shape much. Does a naturally strong wheels big kid fat kid. But I do like computer stuff playing games for you three years you junior sophomore

In this are freshman a sophomore junior. And that’s what a video game playing and I’m and decide to getting fit for my senior year. And as I push myself my phone and gas pedal challenge myself guess what happened. Around back issues and an assigned to I know about me a decade later they understand how it all works. I’ll tell you how it all works. For a lot of people there lot different symptoms for back pain from

Bulging discs to nurse tune on the foot to SI joint misplacement to site say attica in scoliosis. A minute all kinds of things like this but i wanna talk about something very specific very specific kinda back pain. That we all come to know it’s basically just lower back tightness when you when you back it’s really really tight wetherbee cramp or maybe a poll. Now there’s so many ways a class by this and it can kill a confusing

But all the stuff relates to basically one thing. For a good portion abusing bad motor pattern bad motor recruitment and typically for most people it’s overuse. Of course we have an existing injury there’s these factors these factors play a different role in 21 but the talk about but and as a broad concept the reason why your lower back bothers you or why you may have issues in a lower back under most circumstances as you lower back is overuse. Lot of people say that it’s your stomach that’s weaker Kors week or get course we call you know tighten up you know. And it’s true but its its when your back is tight understand that from the main concert with the spine is designed at least my viewpoint. Is is the spine was have that natural lowered on a curve. And when you have a natural lowered on a curve you’re not you’re not a you wanna be arch thats and better position it’s a strong position for the back and is gonna be flat doesn’t wanna be round in fact being rounded. Is much more dangerous for the disk that’s what causes a lot of problems is typically why you don’t want to but we get on when you’re scoring. And that’s more Co a longer-term issue. But understand that your body wants to be an extension almost have a curve. So

And because you buy does not want to have that that because it was maintained that corridor fight like hell the mechanic at your strongest position it’s better to be like this than this. To be like this. And I’m really particularly talking about the lower back to back. We’ll round which is fine but in the lower backgrounds that’s basically with things begin the feel quite a bit. When you go into this position here extension hyperextension that those peloton a desk but it’s a little bit more advantageous position for the body.

And you can just pretty much put players anywhere around your lower back and put a bar on your back

Hyperx in your back and put upon it back. Either case are not good you wanna be in neutral but the way to look at it is just I think a bicep your pic popping your bigass to elect you lost twenty ones are just like a hundred wraps with 25 pound dumbbells between panama’s news. King of Pop your bicep makers try to get to grow trying to make stronger right. Well think about this. That is what your lower back is doing when he gets tight. It basically does that but does it. To a lesser degree because the spy moves a lot differently than thus the spine joints the spine self the back moves like differently than elbow joint is a different kind and joins a different kinda motion. For so understand because bunch a different discs in the couple moved

Together right. And when you flex your biceps just one joint bicep within your when you’re when your spine extends like this the spine is moving in extending. And what’s happening a lot at the time nearby Sherman teens extension position its almost like it’s getting a bicep pump. So you’re squeezing your bicep curl your curling your lower back is doing the same exact thing. Except that when you are not tight nothing not pressing the pressure on you about torture but less and you’re not staying in a good night neutral position where you staying tight maintaining your breath meeting your posture. You’re getting little mini extension

Maybe faults I don’t know if you want to call them faults but and just making simple it’s a fault. And your

Over because because it happens you’re not able to see tighten up or not focused enough fisting tight

And winds up happening is your doing a mini bicep curl are many extension. Under heavy loads and this will happen again a lot of this is low dependent. So when you pick up a this is what makes people

Scared of the listing of the times because when you pick the bar off the ground. And you or and a bad position is typically when you’re when you’re not sure how the usual eggs which are lower back and upper body strong. Is kinda what happens how you can especially most likely hurt yourself on deadlift. Is when you are when your back is relatively strong not sure how to use olive you like drive. An unconventional of course. And you have a strong strong upper body. You can usually lasts right usual at San usual blower back to basically get the weight moving. A question using your legs but you’re not proficient enough quite

Yet and wind.s up happening is your hips you up too quickly. This is maybe oh no under 400 pounds right or maybe for higher up than the standard four hundred pounds and everyone’s in a different situation both understanding thats basically we’re happenings as many extensions. And with under for I use for pass because in my experience when you’re under 400 pounds at three fifty to seventy or even or more like 320. You can do it under wraps but before lower back gets hot in the truth is your lower back shouldn’t get

Hot should get high shouldn’t cramp. Why shouldn’t cram because if it’s cramping or is going to its because you are extending while under load have you’re holding the bar you know your own the born to the

Left. And as you pick up the bar you are extending under load when you shouldn’t be extending

Each you sure you’re back should not be extending. Your hips should be extending your trip should be opening. Which a lower back six anyhow. So that’s the for the for to ’em for the Dell is no but what about the squat. Same exact thing. Especially if you get really low your something with that but when you’ll to excessive rounding in lower back and then a um and then you come up you have to sort of

Sneak your way up. Last the strippers quite sometimes mentioned as. And a a good example Flickr what good squats look like a never seen the Tom morn if you know him frikkin strong guy strongest i’ve seen

At 198. And sure is a beast but when you see news video is not like I’m knows because the camera so far away but he’s just who preaches long limbs and very strong. And he seems quite a year for five hundred pounds wraps and you see him go. And I i’ve seen very hard videos from signing up will use I remember seeing him squats things like five something mid 500’s like cameras like the over year ago. And the side view n you don’t see any but week you see him stay very rigid. You know and that’s basically what you want is a so the spine strongest meet underst too much flexion in the spine or during load that is when the the muscles of the lower back have to kick in harder than necessary because when you see brace that the abs.. What you’re doing issue maintaining the spinal integrity. Your because the spine member discs right there are almost like the basically separate joints and when you work carrying heavy loads

Under heavy heavy weight. You want those disturb a sickly cement together. And turned 21 rigid rod and that happens because love ukraine tightness in your stomach cream brace against them the the belt

Or just in time the apt. That’s what happens that’s what basically makes it so that your spine dozen

A doesn’t extend to as many extensions know and happening as you extend. Ever then if you let’s not extend to any time none know understand case on them come back on. So when your body extends

Extends. Its okay understand your biases I know do this. But if it does too many times under to me wraps

Order to heavy Vallone you’re going to run into problems with that lower back. Essentially it’s over active. An arm so it’s basically hell happened that’s how you get a hotel or back that’s how you get pulled back essentially gets too hot and 2.0 or just essentially shuts down like stop whatever to how you doing.

You know it’s basically how it works. Now short short I guess there’s been a long and I want to but

The next step is what do you do about it. Now there’s a lot of things I haven’t talked about. Listings other viewpoints that can give special comes in your pain stuff like that show I guess we’ll talk another video. Again combest taken when I make when I make these talking videos but all and mature okay. So so

Understand that was so what can you do okay. This is what bill how do you use this information.

At it really is taking the time to practice bracing pray breasts pressing your stomach gets the belt stain tiny

Not lowering yourself houses extension faults. An arm think I can win all the places video but Michael Klein a mine k decline in mind has been having lower back problems. And we we’ve been along the time for people have lower back problems sometimes. All you have to do is get stronger entry you train your whole body and going to go away be min or you still have it will is minimized. And then it starts to get too hot and it and negatively impacts love what you do you basically cramping get to me problems because at the sedentary job we sit down too much driving a car or just who knows. What but if you’re fit and you train a lot and you have pretty active job an active lifestyle but active job you work a lot any effective job. You are go um understand building strength that’s kinda what you need to do. Bad ads coming all over the place for this video but you know I get this does more good continent video then there is my kinda messed up to my train of thought. But I hope you got something out of it leave a comment if there’s something specific you owe me a talk about when it comes lower back pain outlaws have other ideas but told minutes is too long. So you a strange movie is well under 10 minutes actually. Next video will probably be on the knee.

But if you want me to talk more about the backup be sure to make a note up with things you want me a cover and i’ll talk about it. Again everything’s on a practical terms not to be a doctor fiske their personal

It as more the stuff how to make things better and work around problems. Thanks for watching. Quick like if you haven’t already and subscribe on the screen subscriber. Thanks for watching.

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Fix Yourself Friday – Lower Back Pain Running

lower back pain after runningNo¬† on hey guys Jeff Ford CTF coach in Hilton Head Island South Carolina. We’re coming at you with another picture self Friday. Breaking a calming running injuries. Not today what we’ll be discussing is lower back pain. Um believe it or not how you are running could be affecting your back pain that you’re having. I’m so the first mechanical deviation that we see is the heel strike in the leg out in front of the General Settings mas o we see a heel strike he’ll knees locked out all the way to the hip okay. Go ahead just jump up and down on your heels in your gonna feel how bad this feels okay. So if you’re to do that overtime we’re gonna start to develop this a campaign all the way up to the hip well and it could be even down out the other side to your quad. So um the fixed here’s what we’ve got to work on is first the posture

Running comes down to three things right. Posture falling in polling. So we’ve got a creek the hip position so that that athlete can actually get the foot back underneath and teach at personal and ball foot underneath the hips K. %uh the second thing that we see with lower back pain is this over rotation up the upper body okay. It’s typically from %uh the development or under development I love their core okay. So what we’ve got a clean appears that there’s no our movement across the body that’s very inefficient and then if you watch me if I go across the body lookie what that’s going to do to my hip and then if I’m here striking out front band that’s a double off whammy that we’re seeing with athletes sometime. So the cleanup the upper body just quite those arms relax the shoulders keep the head neutral and you’re gonna be so much better off K. There’s a few quick fixes on lower back pain tighten up that core we’ve got tons and exercises you can check out on conviction training dot com along with mechanical drills to start correcting that technique stable armed drill is a phenomenal one for that. My name’s Jeff ports you back for another fix up Friday we’ll send.