Deadlift Causing Lower Back Tightness

[kevin1969]

First off I apologize for asking this as I found multiple other threads on the same subject but I just want to make sure they apply to my particular issue.

Whenever I do a cfit metcon that includes any movement that uses a deadlift (power cleans, power snatches, or even a deadlift) my lower back will begin to get very tight and I have to stop the workout.

It's only the deadlift movement which is causing this. If i substitute hang power cleans for the power clean my lower back will be fine the entire metcon. Squats do not cause the lower back to get tight like the deadlift movement does.

This sounds like the fasica / spinal erector issue but I just want to get your opinion as my problem is with the deadlift movement only, nothing else.

Any ideas ?

Thanks,

Kevin

[Mark Rippetoe]

Hard to say, but it could be your form, especially if you're doing deadlifts the way you learned them from a typical L1 CF trainer, and if you're doing them with the sloppy technique typical of a CF metcon involving deadlifts.

[kevin1969]

I am not sure it's my form. Our trainiers are really good.You were actually just at our gym recently for a seminar (Front Range Crossfit in Denver). I've had many people watch my form and everything looked good. So strange that squats and hang cleans don't cause this but DL's do. Maybe I'll have someone video me during the next metcon that has deadlift movements in it.

[TokyoTraining]

I would love to hear a more detailed elaboration as to what, in fact, you find wrong with these deadlifts. I too, have suffered/self-inflicted periodic low back tightness from deadlifts, which neither I nor can anyone I train with identify the root cause.

much appreciated

[Mark Rippetoe]

I have recently posted as to my thought on this low-back tightness. SEARCH FUNCTION, nugget.

[Brad Davis]

I have a really silly suggestion: Are you working beyond what you've progressed to do in one session? Does your back have this problem if you greatly reduce the DL weight?

[kevin1969]

Hey Mark. Is that your post on the fascia tightness? That's the only posting I can find relating to this. I'm new to the forum so it's possible my usage of the search function on this site isn't so great yet.

[tnumrych]

If I may.

Tokyo,

Rip has recently stated his theory on the matter and the tightness you speak of is the rate of hypertrophy of the spinal erectors exceeding the enlargement of the said muscle's fascia.

[ToBeFrank]

I have recently posted as to my thought on this low-back tightness. SEARCH FUNCTION, nugget.

A suggestion for searching the forum: use Google. Do a google search for "low back tightness site:http://startingstrength.com/resources/forum" and compare that to the results with using the forum search for "low back tightness". The Google results are typically much better.

[Mark Rippetoe]

This is unfortunately true. Google searches us better than we do.

[kevin1969]

This sort of makes sense. I checked my workout log and I didn't start having the lower back tightness issue until about 2 months after starting Crossfit. Did several workouts involving a dead-lift movement and had no issues until around 2 months.

Off to the hot but brutal massage lady I go. Thanks.

[tremorviolet]

If I may.

Tokyo,

Rip has recently stated his theory on the matter and the tightness you speak of is the rate of hypertrophy of the spinal erectors exceeding the enlargement of the said muscle's fascia.

Interesting, I must've missed that post. I recently (like yesterday) had some extreme low back tightness after some heavy deads and could not bend over or sit down (I felt like an old guy). I've also been diagnosed with compartment syndrome of the forearms which is where during exercise (for me it's usually intense rowing or lots of pull-up reps) the muscles of my forearms swell but the fascia doesn't leading to rock hard, stiff, painful forearms. Hmm...

[TwoTone]

I've experienced what I assume to be the same sort of tightness after doing heavy squats. It basically feels like my lower back is trying to do a hyperextention. Best thing I've found is to just lay down on the floor and let it stretch back out (although it is best to do that in an out of the way place so as not to become a large sweaty speed bump). Usually a minute or two and I'd be fine... just enough time to get up take a drink and get ready for the next set. However, since I started wearing a belt it has been a lot better. Actually let me clarify that: It's better since I recently started using a belt and try to remember to "use" the belt rather than just wear it.

[kevin1969]

Mark,

This article sounds pretty close to what you are talking about.

http://www.chiroweb.com/mpacms/dc/article.php?id=18305

Considering the 1st pull (deadlift) is what causes most of my back pump the following statement from the article seems spot on.

"The posterior fascia facilitates the transfer of loads between the limbs and trunk"

Let me know what you think about the article. Seems like this could be the best explanation of what you mentioned.

Thanks !

[Mark Rippetoe]

He's probably referring to the same structures, but he doesn't understand that the growth of the erector bellies is what is causing the phenomenon I'm describing, because it's unlikely he's seen a lifter in this situation.

[elVarouza]

Not to contradict Rip, but to add another viewpoint:

Whenever I have low-back "pump" it arises from some movement that involves repeated flexion and extension of the lower back, e.g. back extensions. I've also experienced low-back "pump" when squatting or deadlifting with a rounded lower back, i.e. bad form. When I deadlift or squat heavy I'll experience some low back tightness but it's more a feeling of muscular exhaustion, not "pump".

What I'm getting at is maybe your erector muscles are growing fast, but it could also be plain-ol' lumbar flexion, and taking a video (and posting it here) certainly can't hurt, even if you're confident in your form.

[Mark Rippetoe]

Most people report the low-back pump when running, actually. People who do flexion/extension work like glute/hams or back extensions actually want the pump, so I doubt the validity of this observation.

[zendefone]

Will my lower back 'feel worked' or fatigued/sore in a correct form deadlift when back is flat?

I heard that you should only feel your upper back, hams, glutes in a technically correct deadlift. But i always feel my lower back after deadlifting.

[elVarouza]

I thought I was the only one to get the low back pump when running!

I do indeed expect and want the pump when doing back extensions. I was just trying to say that the feeling I've gotten when accidentally letting my low back round on squats is similar to that feeling, the feeling of pump from, say, a back extension, than it is to the deep muscular soreness I get from heavy deadlifts.

[Mark Rippetoe]

Feelings are often so subjective that they preclude useful analysis. Sorry.

[kevin1969]

Mark,

Just wanted you to know that you were right. After a deep tissue massage and some active release I completed my first xfit workout pulling the bar from the floor.

Appreciate the help.

Kevin