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Low back/hip tightness

rpm57

rpm57

Member
Started powerlifting about 2 months ago, planning on my first meet on March 26. Full power. Problem is during my deads and squawts my low back gets super tight and almost even to the point of pain. I started the "limber 11" and it seems to help but not completely. The tightness/pain lasts through my training and gets worse towards the end. Goes away quickly after I leave the gym and is just tight days after.
My form is not perfect but I've seen a lot worse, I do a sumo style dead and midways between high and low bar squats.
My rolling and lacrosse ball rolling is pretty painful, which I'm assuming because of tightness.
Here are a few pictures to reference my form. Invalid Link RemovedInvalid Link Removed
Question is do I just continue to roll and stretch? Any other techniques to look at?
Thanks and all feedback welcome!
 
I had the same rpm actually rolling is perfect but not every day stretching is a must also try to use daily massage cream which generates heat also when u feel it is tight start to put hot pads for 30 min if u have a tns device use it it will be perfect also try to lose some pounds and if u have an air traction belt this is a point for u I did this and I am almost 90 percent recovered and I am continuing it will take some time so be patient and stop and heavy lifting
 
rpm57 said:
How to fix? Lol
Click to expand...

Need a video to see where you're breaking technique. It looks like you're making a it a hinge movement when it's closer to a Goblet squat with the lower back as a stabilizer and not a primary mover.
 
Are you doing deadlifts on leg day or back day? Looking up (like you are) I'm assuming leg day. I always try to take a day for some RDL or SLDL and practice keeping scapula retracted, shoulders back and a neutral spine; eyes follow with spine so bottom of movement you're looking down. This really takes a lot of stress off lower back and puts it on the hammies and the rhomboids.
 
Ive been deadlifting for 2.5yrs and squatting heavy for 10months. Distracted hip rotation exercises (check out kelly starret's youtube channel), barbell hip thrusts, and adduction/abduction exercises have really helped me eliminate residual lower back and hip pain.
 
rpm57 said:
Started powerlifting about 2 months ago, planning on my first meet on March 26. Full power. Problem is during my deads and squawts my low back gets super tight and almost even to the point of pain. I started the "limber 11" and it seems to help but not completely. The tightness/pain lasts through my training and gets worse towards the end. Goes away quickly after I leave the gym and is just tight days after.
My form is not perfect but I've seen a lot worse, I do a sumo style dead and midways between high and low bar squats.
My rolling and lacrosse ball rolling is pretty painful, which I'm assuming because of tightness.
Here are a few pictures to reference my form. Invalid Link RemovedInvalid Link Removed
Question is do I just continue to roll and stretch? Any other techniques to look at?
Thanks and all feedback welcome!
Click to expand...




look your deadlift, and with what your describing as pain, i doubt that your are properly loading your lower posterior chain,,,glutes and hammies, and instead overloading your spinal erectors and QL

Is one quad stronger/larger than the other???

can you squeeze each glute the same??

Are your hip even?

if i told you to cross your feet and touch you big toe; right hang to right foot, no crossed over to the left and vise versa could you do it without bending at the lower back???

how is your ankle mobility??
 
Well, I'm revisiting this post because I just started training again, took summer off to play softball. I've deadlifted 1 session and my lower back/right lower side, and even my front hip flexors are killing me. It's not just soreness, it's pain. After I sit for a bit and go to stand up I have to ease into standing straight up cause I can't due to pain in lower back.

Hip flexors?
What's best stretch to hit these?
 
rpm57 said:
Well, I'm revisiting this post because I just started training again, took summer off to play softball. I've deadlifted 1 session and my lower back/right lower side, and even my front hip flexors are killing me. It's not just soreness, it's pain. After I sit for a bit and go to stand up I have to ease into standing straight up cause I can't due to pain in lower back.

Hip flexors?
What's best stretch to hit these?
Click to expand...
Check out romwod on youtube.
 
rpm57 said:
Well, I'm revisiting this post because I just started training again, took summer off to play softball. I've deadlifted 1 session and my lower back/right lower side, and even my front hip flexors are killing me. It's not just soreness, it's pain. After I sit for a bit and go to stand up I have to ease into standing straight up cause I can't due to pain in lower back.

Hip flexors?
What's best stretch to hit these?
Click to expand...
Rear foot raised split squat.. though when my psoas is tight all I need to do is a tiny partial lunge with a neutral pelvis angle and i can feel stretch. It does not take much, do not force it.
 
All the advice in this thread is spot on. There's a lumbo pelvic imbalance going on here that just about everyone is pointing at. Tough to say if it causes deviations in movement... or if ur DL movement deviations are causing your pain though.
 
I've had the same pain before. Not sure if yours was caused by the same thing but my trainer quickly helped me. So I used to do low bar squat and sumo deadlift when in high school training for my meets. Due to the wide stance, my hips flexers got really tight. Which caused my glute muscles tone stretched and become loose. No homo. It caused hip, back and then started to cause groin pain. Which eventually led to a vericocele in my left testicle. I have still never got rid of the problem, but I have minimized the pain by hip flexor stretches every workout and in between sets of squats. I also had hamstring tightness which caused some of back pain and a pelvic tilt. So daily stretches and stretching under a load for weeks until I could touch my toes helped a lot. Working on activating my flutes more after my working sets of squats with a band around my knees making sure I push my knees out and squeeze my butt helps woth the contractions. And I switched to high bar and convent. Deads so I don't put as much strain on the hips. Hope this help buddy
 
Also try getting your hips :back popped. My trainers would have me lay down on a bench face first and hold on tight. Again
no homo. And he would pull one leg at a time strait back and slowly twist my toe inward . My hip and lower back would pop and all tension would be gone. It was great
 
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