Lower back "tightness"

[Kipper]

I'm pretty sure this is related to either hamstring tightness or volume, but I am having an issue with my lower back being very "tight" when I finish a set of Romanians. There is no sharp pain, it just feels like I've rolled out of bed after staying immobile all night. One stretch resolves the sensation. The Romanians are preceded by squats and overhead press. I am not aware of issues with form, although I have not completely ruled that out.

I have a history of lower back weakness/soreness/etc. so issues with this part of my anatomy are not new, but I would like some feedback if possible. Maybe I'll just have to reduce the weight?

Many thanks in advance.

 

[brikis98]

For the record, any sort of deadlifting requires the lower back muscles to work extremely hard to keep the back locked in extension. You need to be able to distinguish between the normal "tightness" of muscles working hard and abnormal tightness due to form problems or injury.

At any rate, I recommend posting a form check video. Does the "tightness" happen if you do just squats & press and no deadlifts? If so, we'll need videos of those lifts too...

 

[SociallyChallenged]

For the record, any sort of deadlifting requires the lower back muscles to work extremely hard to keep the back locked in extension. You need to be able to distinguish between the normal "tightness" of muscles working hard and abnormal tightness due to form problems or injury.

At any rate, I recommend posting a form check video. Does the "tightness" happen if you do just squats & press and no deadlifts? If so, we'll need videos of those lifts too...

Is it tight literally? Do you think this might be the increase blood flow from utilizing those muscles ("the pump")? Or does it feel more bony/vertebral in nature?

 

[Kipper]

Is it tight literally? Do you think this might be the increase blood flow from utilizing those muscles ("the pump")? Or does it feel more bony/vertebral in nature?

Hmm...now that you mention it, it might be the "pump" but in my back. Didn't think of it that way. The "pain"/tightness does not feel vertebral or bony since it is not restricted to the spinal area - the tightness is definitely muscular - almost a kind of "ache" that resolves immediately, especially once the set is over, I straighten my body and stand up after the set. It does seem like a significant amount of tension is being released. It occurs to me that a joint issue would cause pain during the exercise and stick around longer?

For the record, any sort of deadlifting requires the lower back muscles to work extremely hard to keep the back locked in extension. You need to be able to distinguish between the normal "tightness" of muscles working hard and abnormal tightness due to form problems or injury.

At any rate, I recommend posting a form check video. Does the "tightness" happen if you do just squats & press and no deadlifts? If so, we'll need videos of those lifts too...

The tightness occasionally happens during squats, after I rack the bar and step back on a particularly heavy rep. Besides that, it's only on Romanians, occasionally on bent-over rows (it just occurred to me that those lifts are ALL hard on the lower back). I never feel it during the actual exercise, only after the weight is off/out of my hands. It's very possible that slightly off form is causing me to lift more with my lower back than I should, it is mainly what has kept me from lifting very heavy and usually the one part that ends up pretty sore. I'll have to get around to posting videos for you guys to pick apart soon.

 

[SociallyChallenged]

For me, Romanian deadlifts ALWAYS gave me the biggest pump in my low back. If it's not actual painful (just tight) but bugging you, walk around for a bit and maybe do a few back extensions to move the blood outward. I don't think you have too much to worry about healthwise

PS: You should start a journal around here. I'm always curious to read up on everybody's progress Might be a good motivator.

 

[brikis98]

Hmm...now that you mention it, it might be the "pump" but in my back. Didn't think of it that way. The "pain"/tightness does not feel vertebral or bony since it is not restricted to the spinal area - the tightness is definitely muscular - almost a kind of "ache" that resolves immediately, especially once the set is over, I straighten my body and stand up after the set. It does seem like a significant amount of tension is being released. It occurs to me that a joint issue would cause pain during the exercise and stick around longer?



The tightness occasionally happens during squats, after I rack the bar and step back on a particularly heavy rep. Besides that, it's only on Romanians, occasionally on bent-over rows (it just occurred to me that those lifts are ALL hard on the lower back). I never feel it during the actual exercise, only after the weight is off/out of my hands. It's very possible that slightly off form is causing me to lift more with my lower back than I should, it is mainly what has kept me from lifting very heavy and usually the one part that ends up pretty sore. I'll have to get around to posting videos for you guys to pick apart soon.

To get an idea of what a "pump" might feel like in the lower back, at the end of a workout, find a GHD or hyper machine and do as many back extensions in a row as you can. Rest a very short while and do another max set. You should feel a serious pump in all the muscles of the lower back as a result, almost like they are bulging out. If this is similar to what you get from Romanians, you're probably fine.

If not, and it's a different "ache", you might be straining the muscles & connective tissue down there due to improper technique. The fact that it happens to you on squats and rows is a bit worrying, so I definitely recommend some form check videos. In the meantime, the back extensions above will help back recovery, strength & endurance, so they might be a good thing to do anyway. Also, how is your hamstring, glute and hip flexibility?

 

[Kipper]

To get an idea of what a "pump" might feel like in the lower back, at the end of a workout, find a GHD or hyper machine and do as many back extensions in a row as you can. Rest a very short while and do another max set. You should feel a serious pump in all the muscles of the lower back as a result, almost like they are bulging out. If this is similar to what you get from Romanians, you're probably fine.

If not, and it's a different "ache", you might be straining the muscles & connective tissue down there due to improper technique. The fact that it happens to you on squats and rows is a bit worrying, so I definitely recommend some form check videos. In the meantime, the back extensions above will help back recovery, strength & endurance, so they might be a good thing to do anyway. Also, how is your hamstring, glute and hip flexibility?

Yes, that's it. I did weighted hyperextensions for the longest time, and I do believe that the feeling is rather similar...although I could be wrong, I'll give it a shot sometime later this week.

Either way, videos are always a good idea and I'll have to see about getting those the next time. Flexibility is probably my strongest suit, I have front and side splits flat.

 

[darkxshade]

I have the same problem though it is the result of a deadlift injury 4 months back. It has since healed(probably not fully) because I feel this tightness when I wake up in the morning that makes me want to hunch/bend over but always disappear immediately after I arch my back(stomach out neck back) to stretch it. Get the same feeling after I rerack after doing squats. It's getting better over time but it's been slow.

 

[elitejp]

Do a few extra warm up sets to get nice and loose and stretch your hamstrings more as tight hamstrings have a correlation to having a tight lower back and back problems. That should get rid of the tightness if its something other than the normal pump.

 

[eits]

see a chiropractor

 

[SociallyChallenged]

see a chiropractor

Eits, no offense to your and your profession, but that's all you ever say. There ARE problems that can be fixed by the individual alone without paying for services from a chiropractor. You lose your credibility as a professional because that's your only answer. This problem, in all likelihood, is muscular and completely normal. That doesn't seem like a chiropractic issue, tbh.

 

[darkxshade]

Eits, no offense to your and your profession, but that's all you ever say. There ARE problems that can be fixed by the individual alone without paying for services from a chiropractor. You lose your credibility as a professional because that's your only answer. This problem, in all likelihood, is muscular and completely normal. That doesn't seem like a chiropractic issue, tbh.

Side effects incloude loud mouth, irritablility, insomnia, and trolling. Please ask your doctor if a chiropractor is right for you! :sneaky:

 

[eits]

Eits, no offense to your and your profession, but that's all you ever say. There ARE problems that can be fixed by the individual alone without paying for services from a chiropractor. You lose your credibility as a professional because that's your only answer. This problem, in all likelihood, is muscular and completely normal. That doesn't seem like a chiropractic issue, tbh.

uh, no, it definitely isn't all i ever say. i sometimes tell people to see a do, pt, md, or something. also, it may seem like i recommend chiropractic help all the time, but it's because i only say it in threads where it's applicable and when others haven't recommended it.

also, muscle issues are chiropractic issues.

 

[eits]

Side effects incloude loud mouth, irritablility, insomnia, and trolling. Please ask your doctor if a chiropractor is right for you! :sneaky:

whoa, what? how in the hell do you consider me to be a loud mouth? how can you say i'm a troll in any way?

 

[Kipper]

I deadlifted over the weekend and did some good mornings...no problems while deadlifting, but as soon as I re-racked the bar after the good mornings, wham, tightness.

Which leads me to believe that it may be a combination of hamstring tightness and a "pump" in my lower back...

Thanks for the input, I'll have to see when I can get around to posting videos.

 

[SociallyChallenged]

uh, no, it definitely isn't all i ever say. i sometimes tell people to see a do, pt, md, or something. also, it may seem like i recommend chiropractic help all the time, but it's because i only say it in threads where it's applicable and when others haven't recommended it.

also, muscle issues are chiropractic issues.

Muscular issues can be fixed without paying for professional help, many times. Small strains go away with the RICE protocol nearly every time. I'm just saying seeing a chiropractor is not the answer as frequently as you think. You are knowledgeable, but you lose cred for sounding like a broken record all the time.

 

[SociallyChallenged]

I deadlifted over the weekend and did some good mornings...no problems while deadlifting, but as soon as I re-racked the bar after the good mornings, wham, tightness.

Which leads me to believe that it may be a combination of hamstring tightness and a "pump" in my lower back...

Thanks for the input, I'll have to see when I can get around to posting videos.

Yeah, definitely sounds like it. Good to know it's not a problem.

 

[eits]

Muscular issues can be fixed without paying for professional help, many times. Small strains go away with the RICE protocol nearly every time. I'm just saying seeing a chiropractor is not the answer as frequently as you think. You are knowledgeable, but you lose cred for sounding like a broken record all the time.

so, having a symptom go away = problem is fixed?

you need to find out why the muscles go tight to begin with (symptom)... often times, that's a chiropractic issue. misalignment of bony structures = muscle tightness in order to create a more "stable" joint. you can rice and get massage and whatnot, but the symptoms will keep returning unless the problem is addressed and treated, in my opinion.

 

[SociallyChallenged]

so, having a symptom go away = problem is fixed?

you need to find out why the muscles go tight to begin with (symptom)... often times, that's a chiropractic issue. misalignment of bony structures = muscle tightness in order to create a more "stable" joint. you can rice and get massage and whatnot, but the symptoms will keep returning unless the problem is addressed and treated, in my opinion.

Or perhaps it's the hundreds of ft-lbs of torque being loaded onto the muscles. Have you EVER done deadlifts or good mornings? Have you ever heard of loss of plasma volume into the interstitium due to vasodilation of active muscle? The symptom is not a symptom. It is a normal, healthy physiological response to a demanding exercise. The "symptom" better return each time he repeats these exercises or else he has vascular issues.

And if muscular issues for chiropractors, you would've instantly told Atty (in the other post about "tail bone pain) he likely had ischial bursitis. But you told him it was a spinal issue. You're a spinal specialist, not a global muscular specialist. There are some ART specialists that border on both, but the general chiropractor is much more proficient in the spine and much less proficient in peripheral muscular problems.

 

[eits]

Or perhaps it's the hundreds of ft-lbs of torque being loaded onto the muscles. Have you EVER done deadlifts or good mornings? Have you ever heard of loss of plasma volume into the interstitium due to vasodilation of active muscle? The symptom is not a symptom. It is a normal, healthy physiological response to a demanding exercise. The "symptom" better return each time he repeats these exercises or else he has vascular issues.

And if muscular issues for chiropractors, you would've instantly told Atty (in the other post about "tail bone pain) he likely had ischial bursitis. But you told him it was a spinal issue. You're a spinal specialist, not a global muscular specialist. There are some ART specialists that border on both, but the general chiropractor is much more proficient in the spine and much less proficient in peripheral muscular problems.

i haven't read much of the discussion in this thread. however, i know that proper alignment reduces the amount of force on muscles and decreases joint degeneration rate.

and, you're right, the average chiropractor doesn't know much about peripheral muscle problems. however, i'm not the average chiropractor. i've been certified in art, i'm getting my ccsp (certified chiropractic sports physician) and getting my masters degree in sports injuries and rehabilitation.

it's an easy premise... muscles attach to bone and if bone isn't aligned right for the muscle to be happy, many times the muscle will become unhappy. yes, it's a little more complicated than that, but that's the general idea. you have to stop the feedback loop perpetuating the cycle by treating muscularly as well as skeletally.